by Barbara George, RD

You have heard it said that breakfast is the most important meal of the day.

Current recommendations suggest getting at least one-third of your daily protein needs at each of your three daily meals in order to make the best use of it. Experts say the maximum amount of protein that can be used at one time is between 25 to 30 grams. For more specific nutrient needs, ask your doctor for a referral to a registered dietitian.

Many medications for diabetes can result in a low blood sugar if carbohydrates are not eaten on a regular basis. Be sure to include healthy carbs too.

Since it’s important to get your protein at every meal and to not skimp on healthy carbs, it’s easy to see why breakfast is an important meal to jump start your day.

Here are some healthy breakfast ideas to get you up and at ‘em:

• Oatmeal with 1% milk, one ounce chopped walnuts, dried blueberries
• Low-fat yogurt with crunchy cereal, hazelnuts, fresh berries
• Breakfast smoothie made of ½ cup light yogurt, ½ cup low-fat milk, ½ cup frozen fruit, ½ a banana
• Whole grain toast with almond butter, hardboiled egg, fresh fruit 
• Flour tortilla with scrambled egg, shredded cheese, pepperoncini and salsa