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Diabetes and breakfast



Building a healthy breakfast:

To build a balanced breakfast meal, choose one food from each of the following food groups to build your plate:

  • 1/4 High-fibre carbohydrates
  • 1/4 Lean proteins
  • 1/2 Vegetables and fruit
  • Small amount of healthy fats

Here are some food examples of each group:

Group 1: High-fibre carbohydrates

  • Oat bran
  • Bran cereal
  • Low GI, low fat muesli
  • Wholegrain bread

Group 2: Lean proteins

  • Low fat milk
  • Low fat yoghurt
  • Baked beans
  • Egg

Group 3: Vegetables and fruit

  • Raw vegetables
  • Raw fruit
  • Dried fruit (in small servings)

Group 4: Healthy fats

  • Seeds
  • Nuts
  • Avocado
  • Peanut butter
  • Humus
  • Olive oil
  • Canola oil

Please consult with a registered dietitian to obtain a meal plan specific to your individual requirements.


FrittersTop tip: Don’t skip brekkies

After 8 to 12 hours without a meal or snack, breakfast is your body’s first chance to refuel its energy levels and replenish its blood glucose stores. Eating a balanced meal with the right mix of carbohydrates, proteins, healthy fats and vegetables or fruit helps to provide a sustained release of energy, keep your blood sugar levels stable and delay hunger symptoms for several hours. Plus, research has shown that breakfast eaters tend to have improved nutrient intake, a healthier body weight and improved ability to concentrate. So, if you’re not eating breakfast regularly, consider this your wake-up call.

This information is not intended for use as a substitute for professional medical advice, diagnosis or treatment. Please visit your healthcare professional for advice specific to your individual requirements.


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Pick n Pay is committed to promoting health and wellbeing among South Africans and employs the services of a registered dietician to provide food and nutrition related advice to the public. For your nutrition and health related queries, contact or toll free on 0800 11 22 88

For more fantastic information on diabetes and nutrition, visit Pick n Pay’s Health Corner.