How to Eat Out and Have a Healthy Breakfast

A table with breakfast served.
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Eating a healthy breakfast will help you make healthier food choices throughout the day, states Mayo Clinic nutritionist, Katherine Zeratsky, R.D., L.D. But is it possible to eat a healthy breakfast at a restaurant? Restaurant food tends to contain extra salt, oil and sugar because the taste of the food is usually the focus. Don't be afraid to ask your server to modify dishes in order to make them more nutritious. By cutting out the less healthy elements of the meal, you can create a breakfast that will keep you energized all day.


Step 1

Skip out on the bacon, sausage and other breakfast meat to reduce the total calories and fat in your meal. Breakfast meats may contain protein, but they are also high in saturated fat because they are cooked in oil.

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Step 2

Ask for a slice of whole-grain toast instead of baked goods like bagels, muffins or danishes. Baked goods contain saturated fat and refined carbohydrates, which can increase the risk of heart attack and stroke when eaten regularly. Instead, opt for whole-grain toast or a whole-grain English muffin.

Step 3

Stick with foods that are not fried and do not contain sugar, when in doubt. Most diners and restaurants have plain oatmeal, plain yogurt and fruit salad on the menu. Avoid fruits that are canned in heavy syrup, and ask your server not to add any sugar to your oatmeal.

Step 4

Eat and order small portions, suggests the University of Wisconsin. Just because your server places a heaping pile of food in front of you does not mean you have to finish it. Cut back on calories and excess saturated fat by eating only until you feel full.

Step 5

Add an egg to your meal for a boost of protein. Egg yolks are nutritious and high in protein, but they are also high in cholesterol, so eat egg yolks only a few times a week.

Things You'll Need

  • Whole-grain toast

  • Whole-grain English muffin

  • Plain oatmeal

  • Plain yogurt

  • Fruit salad

  • Egg


If you are going to indulge in pancakes or waffles, ask for a whole-wheat option.


Consult your doctor before starting any restrictive diet.

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