[an error occurred while processing this directive] The Lesser Evil: Breakfast Edition - Steven and Chris

The Lesser Evil: Breakfast Edition

Breakfast may be the most important meal of the day, but not all breakfasts are created equal. Nutritionist Theresa Albert unscrambles the confusion to help you make better breakfast choices.


Bacon & Egg "McMuffin" vs. Bagel With Cream Cheese

And the winner is...the "McMuffin"!

But not from the golden arches. Instead, top a whole-wheat English muffin with extra-crispy (to reduce fat), low-sodium bacon, a poached egg, lettuce and tomato and skip the butter.

Calories 315
Fibre 4 g
Protein 16 g
Total Fat 16 g

Bagel with Cream Cheese
Calories 348
Fibre 2 g
Protein 12 g
Total Fat 18 g

Large Double-Double vs. Grande Latte

And the winner is...the latte!

But be sure to skip the sugar and ask for half-caf, as your maximum daily caffeine intake should be no higher than 300 mg. Also, go as low-fat as you can on the milk; skim is ideal.

Grande Latte
Calories 190
Protein 12 g
Total Fat 7 g
Saturated Fat 4.5 g
Caffeine 150 mg

Large Double-Double
Calories 224
Protein 2 g
Total Fat 13 g
Saturated Fat 7 g
Caffeine 140 mg

Eggs Benedict vs. Cheese & Mushroom Omelette

And the winner is...the omelette!

Why? Mushrooms actually contain minerals that help the body process sodium. Eggs Benedict, on the other hand, accounts for two-thirds of your recommended daily sodium intake. If you insist on the Benny, get the hollandaise on the side and nix the English muffin. Better yet, order eggs florentine instead, which swaps the ham for spinach.

Calories 320
Protein 17 g
Total Fat 26 g
Saturated Fat 6 g
Sodium 513 g

Eggs Benny
Calories 600
Protein 19 g
Total Fat 37 g
Saturated Fat 13 g
Sodium 935 g

Scone vs. Donut vs. Banana-Nut Muffin

And the winner is...the scone!

Deep-frying turns fat toxic, so the donut is a definite no-no. But if you add peanut butter to the scone, it actually delivers a decent serving of protein. That said, the even better baked good is a low-fat blueberry muffin.

Calories 240
Fibre 1 g
Protein 5 g
Total Fat 9 g
Saturated Fat 1.5 g

Calories 260
Fibre 1 g
Protein 3 g
Total Fat 19 g
Saturated Fat 9 g

Calories 360
Fibre 2 g
Protein 6 g
Total Fat 16 g
Saturated Fat 2.5 g

theresa_albert_bio.jpgTheresa Albert works hard to demystify the myths surrounding food and health. After all, being healthy isn't supposed to be that hard. As a registered nutritionist, she has a passion for simple, honest solutions to today's lifestyle choices. For more tips, tricks and recipes, visit her website, myfriendinfood.com.


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