Consumer Reports ShopSmart magazine just sized up better breakfasts from chains like Dunkin' Donuts, McDonald's, and Starbucks. You have to choose carefully.
At McDonald's, for example, skip the Big Breakfast with Hotcakes, which packs 1,150 calories and 20 grams of saturated fat. Instead, opt for McDonald's Fruit and Yogurt Parfait with just 130 calories and 1 gram of saturated fat.
If you're a Dunkin' Donuts diehard, steer clear of the sausage, egg, and cheese on a croissant. It's got 640 calories and 17 grams of saturated fat. Instead, consider Dunkin' Donuts' ham, egg, and cheese Wake Up Wrap with just 200 calories and 4.5 grams of saturated fat.
And if Starbucks is your go-to morning stop you might want to side step the Raspberry Scone. It's got 500 calories and 15 grams of saturated fat. Far better, Starbucks' Perfect Oatmeal without the extras. It has 140 calories and just a half a gram of saturated fat.
"Along with keeping fat and calories down, you want to aim for 12 grams of lean protein and at least 3 grams of fiber for breakfast," said Jody Rohlena of Consumer Reports ShopSmart.
Peanut butter on a piece of multigrain toast can get you there. But if you have to eat breakfast on the go, make sure you take a little time to size up a healthy choice.