inner is not the only meal you may
eat away from home. These tips can
help you choose healthier breakfasts
and prepared take-out foods.
Breakfast menus can be loaded with foods high in
saturated fat, such as bacon and sausage. Commercially
baked goods (pastries, muffins and doughnuts) are
usually high in saturated fat, trans fat and added sugar.
For a healthy, filling breakfast, consider:
• Fruit (fresh, frozen or canned without added sugars
can all be healthy choices)
• 100 percent fruit juice ( 6 oz serving)
• Whole-grain English muffin or toast with a little
spreadable fruit, jam or soft margarine
• Whole-grain bagel with low-fat cream cheese
• Whole-grain cereals with non-fat (skim) or low-fat
• Whole-grain waffle topped with fruit
• Low-fat yogurt
• Omelet or scrambled eggs with chopped vegetables
• Low-fat, low-sodium cottage cheese (great on toast
• Hot cereals such as oatmeal, grits, cream of wheat
or cream of rice
At fast food restaurants, look for salads, grilled chicken
sandwiches and fruit parfaits made with low-fat frozen
yogurt without added sugars.
Avoid burgers topped with cheese, creamy sauces
and bacon. Steer clear of fried fish sandwiches. Onions,
lettuce, and tomatoes add flavor without the saturated fat.
Order low-fat sour cream instead of butter or cheese on a
baked potato or season with herbs and spices.
SEVEN SIMPLE WAYS TO IMPROVE YOUR HEALTH AND ENHANCE YOUR QUALITY OF LIFE
EAT BETTER GET ACTIVE LOSE WEIGHT QUIT SMOKING REDUCE
Small Whole-Grain Bagel
Grilled Chicken or a 2 oz.
Burger with Lettuce, Tomato
Grilled Chicken or Salad Bar
(avoid high-calorie toppings
Chicken Fajita Pitas
Baked Potato with Vegetables
or Low-Fat Sour Cream
Unsalted Pretzels, Lower
Sodium Baked Potato Chips
Water, Unsweetened Tea,
100% Juice, Low-Fat Milk
or Small Diet Soda
Tips for Eating Out:
BREAKFAST AND FAST FOOD