It's possible to eat out and have a healthy breakfast if you're willing to take some time to understand the menu and the options offered. Whether you're trying to lose weight or watching your cholesterol intake, starting the day with a balanced breakfast can help you feel energized and control your cravings, so you don't feel like overeating later on in the day.
Step 1
Look for muffins or pancakes made with whole wheat instead of white flour. If the menu offers two sizes, choose the smaller one. Ask for peanut butter on the side instead of butter, so you are getting healthy fats, complex carbohydrates and protein.
Step 2
Look beyond the breakfast menu. Breakfasts offered at restaurants and cafes are often heavy on carbohydrates and sugars and include items such as sugary cereals or toast with butter and jam. If you can't find healthier options there, look at the lunch menu, if they offer it during breakfast hours, for items such as wraps, lean turkey sausage patties or veggie burger sandwiches.
Step 3
Choose a menu item that focus on proteins. Omelets are good choices, especially if they're veggie omelets, as they provide you with additional nutrients and at least one serving of vegetables. Ask your server to hold the bacon or ham and instead use mushrooms.
Step 4
Skip anything with the words deep-fried, breaded, battered or creamy in the name, as recommended by the Help Guide Organization website. "Crispy" usually means fried, so it should be avoided as well. Refuse sauces or au gratin dishes or ask the waiter to put these on the side so you can control the amount used.
Step 5
Ask for grilled items, if you're eating at a fast food restaurant. Even McDonald's and Wendy's have grilled chicken sandwiches or egg muffins that can be good breakfast choices. Ask them to hold the mayo or sauce and instead use mustard or ketchup to flavor the meal.
Step 6
Drink black coffee or ask for skim or soy milk. Prepared coffee drinks can be high in sugar and calories. For example, Starbucks' Iced Caffè Mocha has 200 calories for a 16-ounce Grande cup, while their Peppermint White Chocolate Mocha has 470 calories for the same size. If you want something other than plain coffee, better choices include the Iced Skinny Flavored Latte at only 110 calories and their standard cappuccino at 120 calories.
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