Breakfast 911: Fast Food for Healthy Eaters

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SoupNazi
SoupNazi Posts: 4,229 Member
I just read this on Yahoo Food. Thought I'd share...

Breakfast 911: Fast Food for Healthy Eaters
Posted Mon, Mar 03, 2008, 12:03 pm PST

You know those time-crunched mornings when you're starving and an Egg McMuffin seems like the only fast-enough solution? But you know it's a 300-calorie, 12-grams-of-fat freeway to diet disaster? Turn into the McDonald's anyway (or a handy facsimile). There actually are fast-food ways to start the day that won't wreck your waistline.

These choices will tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy). Use this cheat sheet when you need a wakeup fast.

McDonald's
There are a couple of options with enough fiber and protein to fill you up and keep you going:

Fruit n' Yogurt Parfait with Granola
160 calories, 2g fat (1g saturated), 5mg cholesterol, 85mg sodium, 1g fiber, 4g protein

Snack Size Fruit and Walnut Salad
210 calories, 8g fat (1.5g saturated), 5mg cholesterol, 60mg sodium, 2g fiber, 4g protein
Starbucks
You'll find two good high-flavor choices here:

Spinach, Roasted Tomato, Feta, and Egg Wrap -- it's a little high in fat but compensates with lots of fiber and protein.
240 calories, 10g fat (3.5g saturated), 140mg cholesterol, 730mg sodium, 7g fiber, 13g protein

A Skinny Latte and a package of SB's dried fruit and nut mix. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut: yum!)
Latte (12-oz. "tall"): 90 calories, 0g fat (0g saturated), 5mg cholesterol, 125mg sodium, 0g fiber, 0g protein
Fruit/nut packet: 150 calories, 9g fat (1g saturated), 0mg cholesterol, 100mg sodium, 2g fiber, 4g protein
Jamba Juice
Two groups of smoothies will be your wake-up call as long as you add a soy protein booster. For just 30 more calories you'll get an extra 7g of tummy-taming, brain-fueling protein.

Any 16-oz. "Jamba Light" smoothie
150-160 calories, 0-0.5g fat (0g saturated), 5mg cholesterol, 210-220mg sodium, 2-3g fiber, 6g protein

Any 16-oz. "All Fruit" smoothie
200-220 calories, 0-0.5g fat (0g saturated), 0mg cholesterol, 5-20mg sodium, 4g fiber, 1-2g protein
Dunkin' Donuts
Make this your last resort but if it's the only choice, go for:

Egg and Cheese English Muffin Sandwich
280 calories, 9g fat (4.5g saturated), 140mg cholesterol, 1010mg sodium (yikes -- that's why it's your last resort), 1g fiber, 15g protein

If the smell of doughnuts gets to your head, order 4 Powdered Cake doughnut holes (Munchkins in DD-speak).
260 calories, 15g fat, 7g saturated fat, 10mg cholesterol, 210mg sodium, 2g fiber, 3g protein
Burger King
Keep driving until the competition appears. BK is behind on banning risky trans fats, and we recommend avoiding it until the place smartens up.

Is breakfast really worth the bother? You bet. Not only does eating it help keep you slimmer and smarter, but skipping it can make your RealAge as much as 3 years older. So it's definitely worth knowing your best AM road-food options.

Replies

  • SoupNazi
    SoupNazi Posts: 4,229 Member
    Options
    I just read this on Yahoo Food. Thought I'd share...

    Breakfast 911: Fast Food for Healthy Eaters
    Posted Mon, Mar 03, 2008, 12:03 pm PST

    You know those time-crunched mornings when you're starving and an Egg McMuffin seems like the only fast-enough solution? But you know it's a 300-calorie, 12-grams-of-fat freeway to diet disaster? Turn into the McDonald's anyway (or a handy facsimile). There actually are fast-food ways to start the day that won't wreck your waistline.

    These choices will tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy). Use this cheat sheet when you need a wakeup fast.

    McDonald's
    There are a couple of options with enough fiber and protein to fill you up and keep you going:

    Fruit n' Yogurt Parfait with Granola
    160 calories, 2g fat (1g saturated), 5mg cholesterol, 85mg sodium, 1g fiber, 4g protein

    Snack Size Fruit and Walnut Salad
    210 calories, 8g fat (1.5g saturated), 5mg cholesterol, 60mg sodium, 2g fiber, 4g protein
    Starbucks
    You'll find two good high-flavor choices here:

    Spinach, Roasted Tomato, Feta, and Egg Wrap -- it's a little high in fat but compensates with lots of fiber and protein.
    240 calories, 10g fat (3.5g saturated), 140mg cholesterol, 730mg sodium, 7g fiber, 13g protein

    A Skinny Latte and a package of SB's dried fruit and nut mix. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut: yum!)
    Latte (12-oz. "tall"): 90 calories, 0g fat (0g saturated), 5mg cholesterol, 125mg sodium, 0g fiber, 0g protein
    Fruit/nut packet: 150 calories, 9g fat (1g saturated), 0mg cholesterol, 100mg sodium, 2g fiber, 4g protein
    Jamba Juice
    Two groups of smoothies will be your wake-up call as long as you add a soy protein booster. For just 30 more calories you'll get an extra 7g of tummy-taming, brain-fueling protein.

    Any 16-oz. "Jamba Light" smoothie
    150-160 calories, 0-0.5g fat (0g saturated), 5mg cholesterol, 210-220mg sodium, 2-3g fiber, 6g protein

    Any 16-oz. "All Fruit" smoothie
    200-220 calories, 0-0.5g fat (0g saturated), 0mg cholesterol, 5-20mg sodium, 4g fiber, 1-2g protein
    Dunkin' Donuts
    Make this your last resort but if it's the only choice, go for:

    Egg and Cheese English Muffin Sandwich
    280 calories, 9g fat (4.5g saturated), 140mg cholesterol, 1010mg sodium (yikes -- that's why it's your last resort), 1g fiber, 15g protein

    If the smell of doughnuts gets to your head, order 4 Powdered Cake doughnut holes (Munchkins in DD-speak).
    260 calories, 15g fat, 7g saturated fat, 10mg cholesterol, 210mg sodium, 2g fiber, 3g protein
    Burger King
    Keep driving until the competition appears. BK is behind on banning risky trans fats, and we recommend avoiding it until the place smartens up.

    Is breakfast really worth the bother? You bet. Not only does eating it help keep you slimmer and smarter, but skipping it can make your RealAge as much as 3 years older. So it's definitely worth knowing your best AM road-food options.
  • janezeeb
    janezeeb Posts: 19 Member
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    An even faster, cheaper and healthier breakfast is a hard boiled egg. One keeps me going for 2 to 3 hours.
  • Erica92627
    Erica92627 Posts: 576
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    or you can make an egg sandwich with fat free mayo or mayo with less fat.