Choose portions, beverages, location carefully for healthiest breakfast
Fast-food eateries and corner coffee shops are in hot pursuit of early birds with an appetite for spending money on breakfast away from home.
According to the NPD Group, about 14 percent of Americans eat breakfast away from home. But restaurants want even more folks to order breakfast out, and they have their eyes on the 31 million people who skip breakfast. The biggest “skippers” are males ages 18 to 34. Nearly one-third of these guys ignore the morning meal.
Breakfast serves a vital function. Eating in the a.m. fuels your brain and your muscles, making it less likely you’ll succumb to midmorning munchies or a huge lunch.
Joanne Lichten, a dietitian, said the best breakfasts contain fiber and protein. “I’d go for the oatmeal and some scrambled eggs and fresh fruit,” she said. “But you could opt for Greek yogurt, a sprinkling of nuts and fresh fruit.”
Some even say we should prioritize the morning meal by eating breakfast like a king, lunch like a prince and dinner like a pauper. But, Lichten said, “How many of us eat dinner like a pauper?”
In her new book, “Dr. Jo’s Eat Out Healthy” (Nutrifit Publishing, $19.95), she reveals the fat trap with big breakfasts. “Even when breakfast out is just once a week,” she writes, “the traditional large bacon, eggs and biscuit meal can put on excessive pounds.”
A three-egg ham-and- cheese omelet can rack up 500 calories. Hash browns add 250 calories. Two sausage links an additional 100 calories. A big biscuit with butter and jelly can add up to 450 calories. And when you put cream in your coffee, say “good morning” to 1,300 calories.
Jackie Newgent, chef, dietitian and author of the upcoming “1,000 Low Calorie Recipes,” advises two actions: choose your breakfast location and beverage wisely.