Summary

Original source:
http://www.timesdispatch.com/servlet/Satellite?pagename=RTD/MGArticle/RTD_BasicArticle&c=MGArticle&cid=1031784474809

Details

• According to a study in the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to be overweight than those who don't.
• (As a point of reference, a person who needs 2,000 calories per day to maintain weight should aim for a breakfast of approximately 500 calories with fewer than 16 grams of fat.)
• If you must add butter, use only half a pat and spread it on the egg (not the muffin).
• Fit tip: Stay away from the hotcakes and sausage at 770 calories, the cinnamon roll at 420 and especially the Deluxe Breakfast, which packs 1,220 calories.
• And avoid hash browns at 140 wasted calories for less than 2 ounces.
• Dunkin' Donuts: Yes, it's even better to grab a doughnut than to skip breakfast altogether.
• Go for either the Black Raspberry or the Bavarian Kreme, 210 calories each.
• Remember: Cake doughnuts have twice as much fat and up to 170 more calories than yeast doughnuts.
• You also can get an Egg and Cheese English Muffin, which has less sugar than a doughnut and, with 280 calories and 15 grams of protein, is your most filling choice.
• Iced coffee (regular or flavored) with skim milk is fine (about 35 calories without sugar, 80 with sugar).
• Skip the muffins; they have 300 to 600 calories and probably will not keep you full.
• Also, watch the bagels -- including reduced-carb with cheese at 380 calories, multigrain at 380 and sourdough at 370 -- once you add butter or cream cheese, you're at almost 600 calories.
• A Lower Carb 9 Grain bagel (210 calories) is a great low-fat alternative to muffins or cinnamon buns.
• Avoid the Spinach and Bacon Panini, which has 930 calories (for 13 ounces).

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