Tips for Eating Out: Breakfast and Fast Food

Dinner 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 (1%) milk
  • 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 with jam)
  • Hot cereals such as oatmeal, grits, cream of wheat or cream of rice

Fast Food

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.

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