Breakfast on the Go

Breakfast out? With the hectic pace of today’s society, it’s 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, it’s 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, you’ll 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 -- they’re 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 you’re 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