Breakfast: Beware of Calories
| Food | Calories | Fat | Fiber | |
| Jelly Donut | 210 | 8 | 1 | |
| Croissant | 360 | 17 | 0 | |
| Multigrain Bagel | 380 | 6 | 5 | |
| Glazed Donut | 350 | 8 | 1 | |
| Bran muffin | 430 | 18 | 3 | |
| Bacon Egg & Cheese Biscuit | 440 | 25 | 1 | |
| Fresh Apple Pastry | 440 | 24 | 2 | |
| Bear Claw | 460 | 27 | 2 | |
| No Sugar Banana Nut Coffee Cake | 490 | 27 | 3 | |
| Lemon Poppy Seed Mini Bundt | 460 | 20 | 0 | |
| Cinnamon Roll | 490 | 14 | 1 | |
| Caffè Vanilla Frappuccino | 490 | 14 | 0 | |
| Blueberry muffin | 520 | 28 | 1 | |
| Bacon Egg Cheese Croissant | 520 | 33 | 0 | |
| Cinnamon Chip Scone | 530 | 27 | 2 | |
| Pecan Roll | 590 | 32 | 4 | |
| Hotcakes | 610 | 18 | 3 | |
| Cheese Danish | 640 | 34 | 0 | |
| McDonalds Big Breakfast | 780 | 50 | 4 | |
| Hotcakes and Sausage | 780 | 33 | 3 | |
| McDonalds Deluxe Breakfast | 1320 | 63 | 5 | |
| Source: McDonalds | Starbucks | Panera Bread | Dunkin Donuts | Einstein Bagels. |
If someone asked you, “what is a better choice, a bran muffin or a jelly donut?” you would likely be tempted to guess the bran muffin. That is, until you look at the list above. We were surprised to find that the jelly donut is lower in calories than many popular breakfast choices. We were also surprised at how many choices that seem good or don’t sound too bad, actually ring in a LOT of calories and fat, never to mention, little fiber.Even if you are running out the door with no time, you are so much better off to grab a piece of fruit to go. Fruit will supply you with more nutrients and fiber, and fewer calories and fat, than bakery and fast food items that become tempting mid morning.Best Quick Breakfast Bets
| Calories | Fat | Fiber | |
| English muffin | 120 | 1 | 1.5 |
| Oatmeal skim milk | 231 | 3 | 3.5 |
| Banana | 105 | 0 | 3 |
| Yogurt 1 cup light | 90 | 0 | 0 |
| Orange 1 | 61 | 0 | 3 |
| Cereal with skim milk | 267 | 1 | 6 |
Try to get a fruit, whole grain and milk serving for breakfast.
