Breakfast on the Run: Thinking Outside the Box
Is your quick breakfast as healthy as you think?
Bagels, Muffins, Waffles, and Toast continued...
"A lot of the good you get from the fiber, you can lose with the excess
calories," says Somer.
Further, if the top of the muffin looks shiny, or if it leaves a slick taste
in your mouth, chances are that the fat content is too high, she says.
If you're not sure how much a muffin weighs, experts say, don't eat more
than half. Always skip the butter, and, whenever possible, choose a variety
that is high in fiber (like bran or oat) and low in fat and sugar.
Heller tells WebMD that the same applies to a bagel breakfast.
"A whole-wheat bagel with some peanut butter or low-fat cream cheese can
be a great 'take it with you' breakfast, but it becomes a bad choice if the
bagel is something like 7 or 8 ounces," she says. (To put that into
perspective, an 8-ounce bagel would measure about 4 _" in diameter.)
Again, if you don't know how much it weighs, eat only half, and embellish it
with high-protein toppings like lox, peanut butter, or low-fat cheese.
And what about the classic continental breakfast of toast or an English
muffin? Either can be a healthy choice, as long as you follow a few simple
"First, make sure the bread is whole grain and the English muffin
contains at least some whole grains," says Somer.
Next, skip the butter and jam and opt for almond, soy or any nut butter, or
low-fat cottage cheese for protein (or try low-fat cream cheese).
You can swap out the toast for frozen waffles if you like, Heller says, but
look for brands made with whole wheat, and with a minimum of sodium, sugar, and
Breakfast That Tastes Like Dessert
Among the latest breakfast crazes is the smoothie -- usually some
combination of fruit, yogurt, and juice whipped in a blender to milkshake
While smoothies can be a healthy fare, the benefits may come to a screeching
halt if you buy certain pre-made versions in a convenience or grocery
"Some of these supermarket smoothies have up to 20 teaspoons of sugar in
each serving, and many of them have high fat content as well," says