Muffins are the American equivalent of Europe's dense, rich scones. They are very close to each other in flavor and texture, but the similarities do not stop there. Both are loaded with fat, calories and sugar, making them a breakfast option you might want to avoid. While a plain 1.5 oz. scone contains only 150 calories, 6 g of fat and 49 mg of cholesterol, added ingredients for flavored scones can up the fat and calorie count. The National Heart, Lung and Blood Institute recommends that you reach for English muffins, bagels or low-calorie, fat-free muffins the next time you're looking for something to replace your morning scone.
Muffins
Muffins are a staple breakfast food in the United States. There are limitless flavor varieties that range from sweet, including coffee cake, blueberry, corn and chocolate chip sweet muffins, to savory variations, such as ham and cheddar cheese or carrot and onion muffins. Beware of these portable, breakfast treats, however, especially those purchased on the go. A coffee cake muffin from Dunkin' Donuts, for example, contains 650 calories, 27 g of fat and 70 mg of cholesterol -- almost twice the calories and cholesterol of a Sausage McMuffin from McDonald's and almost three times the carbohydrates. Muffins are easy to make for even a novice home cook. When you make them yourself, you control the ingredients. Try substituting applesauce or yogurt for some or all the fat, and use a sugar substitute, honey or agave nectar in place of the sugar, for a healthy breakfast option.
English Muffins
While an English muffin does not contain the burst of flavor that a breakfast muffin might, the lower fat, calorie and sugar content makes the switch worthwhile. One toasted whole-wheat English muffin contains only 126 calories, 1 g of fat and less than 1 g of sugar. Avoid traditional butter on your English muffin and top it instead with apple butter, sugar-free jam or preserves or a simple poached egg to keep it as healthy as possible.
Bagels
Like muffins and scones, bagels come in a wide variety of flavors, including blueberry, cinnamon-raisin, garlic, poppy seed, onion and egg. Although bagels are low in fat, weighing in at less than 3 g in one medium bagel, their calorie content is higher than English muffins at almost 300 calories in one serving. One medium bagel also contains between 50 g and 60 g of carbohydrates, with roughly 2.5 g from fiber. Keep the calorie and fat content down by opting for toppings like low-fat cream cheese and a thin slice of salmon.
Toast
Toast by itself may not be exciting, but its low calorie and fat content leaves you plenty of room for audacious toppings and spreads. One slice of reduced-calorie wheat bread, for example, contains a mere 46 calories, 10 g of carbohydrates with almost 3 g from fiber, and less than 1 g of fat. Top your toast with low-fat peanut butter, egg salad made with Greek yogurt or a poached egg and slice of lean bacon for a nutritious breakfast treat.
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