Eating on the run is a fact of life, but it often makes it difficult to be healthy. While temptations calorie and sugar-laden fast-food breakfasts can be strong, it is healthy options on almost all fast-food restaurant menu. By preparing yourself for situations where you can eat fast food and arming yourself with nutritional knowledge, you can keep your waistline in check
McDonald’s offers several healthy choices for breakfast. The Fruit ‘n’ Yogurt Parfait is perhaps the best choice at 160 calories, 2g fat, 5 mg cholesterol, 85mg sodium, 1g fiber and 4g protein. Although Egg McMuffin is higher in fat, sodium and cholesterol, it has 18 grams of protein and is one of the more-common fast-food breakfast. McDonald’s Hotcakes, minus the butter and syrup is another good choice at 350 calories and 9g of fat.
You can also cut calories by ordering breakfast sandwiches without cheese, and forgoing the value meals containing high-calorie sides and drinks.
Skinny latte or coffee with skim milk and sugar substitute is a good choice, as they are low in calories and contains calcium. If you need something more substantial, go for mixed fruit and nuts Starbucks sells in the registry. They are full of protein and healthy fats from nuts and is low in calories.
A good option for a bigger slice spinach, roasted tomato, feta and egg wrap, which has 240 calories, 10g fat, and 7g of fiber and 13g of protein. Another option for a healthy breakfast sandwich is reduced-fat turkey bacon with cholesterol-free egg and reduced fat white cheddar. This is substantially lower in cholesterol and high in protein.
Dunkin ‘Donuts’ eggs and white veggie flatbread sandwich is 290 calories and has lots of protein but are low in cholesterol. The donuts, muffins and bagels are packed with calories and fat, but if you must have a donut, go for the usual glazed, which is 220 calories, 9g fat and 12g sugar.
Check calories and fat
If there are any other item you are eyeing for a fast-food breakfast, you can check the nutritional facts on CalorieKing. com. Look for items that are not only low in calories, sugar, fat and cholesterol, but it has nutritional value as protein, fiber, calcium and vitamins. The site also pie charts that show how balanced element is in the form of carbohydrates, protein and fat.