How to Eat Breakfast on the fly……

DCJArticles by Judy

By Judy Weitzman

There is an old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Many studies have proven the importance of eating breakfast. However, some folks still have trouble making the time to eat in the morning. Grabbing a cup of coffee is not the same as eating something. If you are stopping at the local coffee shop, the fancy coffee drinks are loaded with calories and can wire you on caffeine and sugar. Then you are tempted by all of the ginormous sweets in their bakery case. Not a good scenario. Grabbing a bagel is not a great idea either. Did you realize that one bagel is equivalent to four slices of toast? OY!

Would you rather hit the snooze button a few times than get up and make a good breakfast? If so, you are not alone. However, there are many healthy options that are quick, you can make at home.

Here are some easy breakfast meals that you can grab and take with you:

  • Cold cereal in a baggie – eat it dry or add milk when you arrive at your destination
  • Greek yogurt – you can also add high fiber cereal and feel very full
  • A piece of fruit
  • Protein bar – read the label to ensure it is high protein and low sugar
  • Hard boiled egg
  • A slice of toast with peanut butter and half of a banana
  • Or any combination of the items above
  • Protein shake – you can make your own or buy them pre-made, again, read the label to ensure it is high protein and low sugar
  • Bagel “thin” with a tbsp of light cream cheese, lox, onion, tomato and capers

Did you know that by eating breakfast, you will eat less throughout the day? And kids who eat breakfast do better in school? Since breakfast is so important and sometimes there just isn’t enough time to make it happen, our friendly fast food restaurants have finally stepped up to the ‘plate’ and created some healthy options so we can drive thru and grab breakfast on the go.

 The following items are the lowest in calories and fat grams compared to the other choices offered on their menus:

Dunkin Donuts:
Egg white turkey Sausage flatbread 280
Egg white veggie flatbread 280
Egg and cheese on English muffin 240

McDonald’s:
Fruit and yogurt parfait 150
Egg McMuffin 300
Egg white McMuffin 250
Fruit and maple oatmeal 290 – without brown sugar 260

Starbucks:
Chicken Sausage Breakfast wrap 300
Reduced fat turkey bacon and white cheddar classic breakfast 320
Spinach and feta breakfast wrap 290
Steel cut oatmeal 150

  • dried fruit = 100
  • nut medley = 100
  • brown sugar = 50

Peach Raspberry Yogurt Parfait 280
Strawberry Blueberry Yogurt Parfait 290
Banana – 110

Panera:
Strawberry Granola Parfait 310
Summer fruit cup 60
Summer blueberries and granola steel cut oatmeal 350
Power breakfast egg white bowl with roasted turkey 190

Subway:
Black forest ham, egg white and cheese muffin melt 170
Egg white and cheese muffin melt 170
Black forest ham, egg white and cheese flatbread 180
Egg white and cheese flatbread 170
Egg white and cheese muffin melt 150
Steak, egg white and cheese flatbread 190

Cosi:
Cosi oatmeal 222
Fresh fruit Yogurt parfait – strawberry 348
Fruit salad 84
Mango mandarin Greek yogurt partait 283

Au bon Pain:
Egg whites and cheddar breakfast sandwich 230
Apple cinnamon oatmeal – 190
Oatmeal – 170
Fresh grapes 160
Fresh watermelon 70
Fruit cup 70
Greek vanilla yogurt and strawberry parfait 340
Greek vanilla yogurt and blueberry parfait 340

Corner Bakery:
Chilled Swiss Oatmeal 350
Steel cut oatmeal 160
Seasonal fruit medley   70

Protein Bar: (downtown Chicago)
Denver Bar-rito 325
On El of an Oatmeal 282
Pancake in a Bowl 282
Southwest Bar-rito 306

Rule of thumb, if you are maintaining your weight or trying to lose weight, about 300-400 calories at breakfast is more than enough calories to be satisfied. So, please enjoy eating your breakfast as a King or should I say, Queen.