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Eating on the run? Here's how to choose healthier breakfast foods.

By Elaine Magee, MPH, RD, LD
WebMD Weight Loss Clinic - Expert Column

Reviewed by Louise Chang, MD

Market figures show that more and more people are buying breakfast from fast-food chains and places like Starbucks. It makes sense; after all, many people are already at one of those places buying coffee. Others just don't have enough time in the morning to get a bite at home, so they grab it on the go. But are any of these early morning offerings even remotely healthy?

Some experts say fast food is one of the reasons why America is in the middle of an obesity crisis. Fast food tends to be high in calories, fat, and sugar, and low in fiber and important nutrients.

"Studies show that some people tend to consume more calories, fat, and sodium, and fewer vitamins, on the days when they go to fast-food restaurants than on the days they don't," says Karen Collins, MS, RD, CDN, of the American Institute for Cancer Research.

One reason for this, she says, may be because our bodies don't automatically sense that we need smaller portions when we eat foods high in calories. "Not everyone is able to compensate by eating less later in the day," explains Collins.

In Search of a Better Breakfast

Of course, some fast-food offerings are better than others. Finding a healthier breakfast means looking for items with some fiber and protein (which makes them more satisfying), but not too much saturated fat or total fat. Fiber is important for baked offerings, too -- even when these items are relatively low in fat, they can be high in sugar and white flour.

A look at the nutrition information some popular fast-food chains provide on their web sites shows that few of their breakfast items fit the bill. Some offer one or two items that are reasonably low in fat and saturated fat and contain some protein, but they're usually lacking in fiber. Others have not even one main-dish breakfast item that's low enough in fat and saturated fat to be considered healthy. At Carl's Jr., for example, there were only two main-dish items with less than 20 grams of fat per serving (the Breakfast Quesadilla at 18 grams and the Sourdough Breakfast Sandwich at 19 grams). Both had ample protein but were lacking in fiber. And the breakfast sandwich had almost twice the amount of saturated fat (9 grams) of the Breakfast Quesadilla (5 grams).

On the other hand, high-fat and high-calorie breakfast choices abound. Here are some 'worst-case' scenarios:

• The McDonald's Deluxe Breakfast with 1,220 calories, 61 grams of fat, 17 grams of saturated fat, and 480 milligrams of cholesterol.
  
• Burger King's Enormous Omelet Sandwich with 740 calories, 46 grams of fat, 16 grams of saturated fat, and 330 milligrams of cholesterol.
  
• Jack in the Box's Extreme Sausage Sandwich with 670 calories, 48 grams of fat, 17 grams of saturated fat, and 290 milligrams of cholesterol; or their Sausage, Egg & Cheese Biscuit with 740 calories, 55 grams of fat, 17 grams of saturated fat, and 280 milligrams of cholesterol.
  
• Carl's Jr.'s Scrambled Egg Breakfast-Sausage with 900 calories, 56 grams fat, 15 grams saturated fat, and 525 milligrams of cholesterol; or their Sourdough Breakfast Sandwich with Sausage with 610 calories, 37 grams fat, 16 grams saturated fat, and 290 milligrams cholesterol.

A Starbucks on Every Corner

What about the Starbucks Coffee cafes you'll find on nearly every corner in cities across America?

Well, the specific items that are available vary by region, as many Starbucks markets buy fresh bakery products from local suppliers. But -- at least in the California area -- there are a number of nutritionally reasonable offerings among the lineup of muffins, scones, loaf cakes, coffee cakes, croissants, and bagels. The trick is finding lower-fat items that also boast some fiber, so look for foods made with whole grains when available.

"We provide options to all our customers," explains Alan Hilowitz, a spokesman for Starbucks. "We have indulgent items, and each Starbucks also carries some healthier items."

Now let's say your co-workers hog-tie you and force you into going to Krispy Kreme for breakfast. What's your best option there? Among the lowest-calorie, lowest-fat items are the original glazed donut (200 calories and 12 grams fat); the cinnamon twist (230 calories, 9 grams fat); traditional cake donut (230 calories, 13 grams fat); glazed cinnamon donut (210 calories, 12 grams fat); and sugar donut (200 calories, 12 grams fat).

If Krispy Kreme is your choice, go for one of these lower-fat options and try to drink some skim milk (by itself or in your coffee) to boost the protein. Then run, don't walk, to find some fruit or a whole grain to add some fiber to your morning.

The Bottom Line

The truth is that fast food is here, and it isn't going away. A recent analysis of the Continuing Survey of Food Intake by Individuals by researchers from the Pennington Biomedical Research Center found that 37% of the adults and 42% of the children surveyed reported eating fast food at least once over two survey days.

Should fast food take all the blame for our obesity crisis? No. Should we all try and make healthier choices when we find ourselves in a fast-food restaurant? Absolutely, experts say.

"Fast food likely contributes to overconsumption, and a sedentary lifestyle reduces energy expenditure," notes University of Minnesota nutrition researcher David Jacobs Jr. Yet, he notes, the causes of the obesity epidemic are many, and our susceptibility to weight gain varies from person to person.

The bottom line: When you find yourself at a fast-food or quick-serve chain before 11 a.m., choose a better breakfast option (see table below), keep your portions reasonable, and keep (or start!) exercising.

Click here to read the rest of this article and get the Best Fast Food Breakfast Choices