Eating breakfast at a restaurant can be convenient when you are in a hurry or a pleasure when dining with family and friends. Many traditional breakfast foods, such as sausage and bacon, are high in fat and calories, but there are many healthier options that you can order the next time you head out to breakfast.
Egg White Omelet
Eggs can be a healthy part of your breakfast because they supply plenty of protein for fewer than 100 calories. One large egg, however, does have 213 mg of cholesterol, while egg whites have no cholesterol. An egg white omelet is a low-fat and low-calorie way to boost your protein intake, as well as eat a satisfying breakfast. Order your omelet with nutritious ingredients, such as tomatoes, onions, peppers or mushrooms, which will add vitamins and minerals to your meal. Avocado slices, salsa or lean chicken or ham are additional add-ins that will increase the nutrition of your breakfast. Pass on sausage or bacon because they are high in saturated fat and sodium.
Pancakes or Waffles
Ordering pancakes or waffles can be a healthy or unhealthy decision, depending on what toppings you choose to accompany them. Many restaurants serve their pancakes and waffles with a large scoop of margarine, which can be high in saturated fat and trans fat. Order your stack without margarine and substitute fresh fruit, such as berries or melon, in its place. Most breakfast restaurants serve some type of fruit. Peanut butter or applesauce are also healthy additions. Ask for light syrup, which as fewer calories and less sugar, or only use a small drizzle of regular syrup.
Cereal with Fresh Fruit
Many breakfast restaurants offer a variety of cold and hot cereals as a healthy breakfast choice. Choose a cold cereal that contains several grams of fiber to prevent hunger halfway through your morning. Order your cereal with skim milk, which supplies a healthy amount of calcium, and a sliced banana or bowl of berries. You can also order hot cereal, such as oatmeal or wheat, with fresh fruit to add vitamins and minerals to your morning meal.
Whole Wheat Toast, Bagel or English Muffin
Including whole grains in your breakfast will help satisfy your morning hunger and will also help keep you full until your next snack or next meal. Most breakfast restaurants offer several types of bread and bagels, and many also serve English muffins. Order a whole wheat variety for fiber, and pass on the butter, which adds saturated fat and calories. Have your toast with peanut butter or jam instead. If you order a bagel, choose reduced-fat cream cheese. You can order English muffins with peanut butter, jam or melted cheese.
References
- "The Complete Idiot's Guide to Healthy Weight Loss; Lucy Beale, Sandy G. Couvillon and Joan Clark; 2005
- "Dr. Ro's Ten Secrets to Livin' Healthy"; Rovenia M. Brock; 2007
- MayoClinic.com: Eggs: Are they good or bad for my cholesterol?
- LIVESTRONG.com: Daily Plate: Egg Whites
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