Before Heading Out: Luckily, all restaurants now have their nutritional information posted up on their website. If you weren't able to get a pre-breakfast peak, then check the restaurant for a brochure or a menu containing ALL the nutritional information (not just the calories). On all the breakfast options, look for fiber and protein. Combined, these two will keep you full longer and satisfy your appetite.
McDonalds: Instead of the Deluxe Breakfast with regular biscuit, opt for the Egg McMuffin. While both options are high in fat, you will be getting less sodium, fat, calories, and cholesterol by choosing the muffin sandwich.
|McDonald's prized Egg McMuffin|
- WORST: Deluxe Breakfast - 790 calories, 51 grams of fat, 18 grams of saturated fat
- BETTER: Egg McMuffin - 390 calories, 12 grams of fat, 5 grams of saturated fat, 2 grams of fiber
- WORST: Omelet Sandwich - 730 calories, 45 grams of fat, 16 grams of saturated fat, 1950 grams of sodium
- BETTER: Ham Omelet Sandwich - 290 calories, 13 grams of fat, 4.5 grams of saturated fat, 870 grams of sodium, 1 gram of fiber
|A prime example of why you should avoid Carls Jr for breakfast|
- WORST- breakfast burger, hash brown nuggets, loaded breakfast burrito, scrambled eggs are all packed with fat and sodium and provide up to a days worth of calories.
- BETTER- eating somewhere else
- WORST: Muffins, breakfast cookies (why would you think that this is a good idea?), sugary drinks, donuts
- BETTER: Wheat bagel (split in half to reduce the carbs), HALF a high-fiber honey bran raisin muffin
- WORST: all the high fat, high sugar options (drinks included), the Classic Coffee Cake - 570 calories, 28 g fat, 10 g sat fat, 7 g protein
- BETTER: Spinach Roasted Tomato, Feta, and Egg Wrap; a fruit cup, plain oatmeal, black coffee; herbal teas with no sugar or a natural sweetener (honey, agave)
|(A promotional ad for breakfast at Subway)|
Subway - This chain is famous for being the healthiest alternative to fast food out there! You can fill up your sandwiches with tons of fresh veggies have the choice between an egg white or egg yellow for breakfast. While it may seem like nothing can go wrong at Subway, you are mistaken. Their worst choice is the 6 inch Steak and Cheese breakfast sandwich (a delicious favorite). Instead of this meaty fix, opt for a any of their Sunrise Melts on an English muffin or a 6 inch ham, egg, and cheese or egg and cheese.
- WORST: Steak, Egg, and Cheese - 600 calories, 32 grams of fat, 11 grams of sat fat, 1470 grams of sodium, 6 gram of fiber (probably from the whole grain bread)
- BETTER: Egg and Cheese Breakfast Sandwich- 410 calories, 18 grams of fat (cheese), 8 g sat fat, 23 grams of protein, 5 grams of fiber
-Eating Clean in College