Breakfast on the Go
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Breakfast out? With the hectic pace of todays society, its not surprising
that more consumers are buying breakfast on the go. It may be a quick breakfast sandwich
at the drive-through window, or a sit-down meal of eggs and hash browns or just a cup of
coffee and a frosted donut. When these quick breakfasts become a regular eating pattern,
its time to take stock of their nutritional impact! Many choices are high in
calories, fat, cholesterol and sodium. Follow these tips to fit quick service breakfasts
into your healthy diet!
- Order dry cereal and milk -- this will boost the fiber, carbohydrates and
B vitamins you
need daily. To get 25% of the calcium needed each day without the fat, use skim milk.
- Start your day with pancakes -- for less fat, top with syrup, rather than margarine or
butter. Add a ½ order of Canadian bacon for a leaner protein food.
- Order juice as your breakfast beverage -- with just one cup of orange juice, youll
get all the vitamin C your body needs in a day.
- Add yogurt to that bagel order -- lowfat fruit yogurt is loaded with calcium!
- Go easy on breakfast sandwiches -- theyre usually high in calories, fat,
cholesterol and sodium. To cut down on fat and sodium, skip the bacon or sausage on the
sandwich. Order lower fat breads, like an English muffin, bagel or hamburger bun.
- If youre a quick service regular, go easy on egg entrees -- one egg every other day
is probably enough.
- Choose breakfast muffins wisely -- even muffins such as bran or oat bran muffins can be
higher in fat than you think.
Susan Mills-Gray, Mills-GrayS@missouri.edu
Regional Specialist, Nutrition and Health Education
Cass County, Missouri
University of Missouri Extension