No time to make breakfast? It’s actually possible to dine out healthfully -- if you know what foods to choose. Here are some breakfast ideas that are lower in saturated fat and calories. Simply mix & match for a quick treat on the go!McDonald’s:

• Egg McMuffin (300 calories)
• Snack Size Fruit & Walnuts (210 calories)
• Fruit ‘n Yogurt Parfait (150 calories)
• Apple Cinnamon Walnut Oatmeal (270 calories)
• Small Fruit Smoothie (210 calories)
• 1% Low-fat Milk Jug (100 calories)
• Medium Latte (90 calories)

Subway :

• Tips: choose egg whites for equivalent protein but fewer calories. Bacon, steak, or ham add just 10-30 calories on the smallest sandwiches:
• Egg Muffin Melt with egg & cheese (170 calories)
• Egg Muffin Melt with egg, cheese & ham, steak, or bacon (200 calories)
• Sunrise Melt (230 calories)
• Egg & Cheese on 3” Flatbread (190 calories)
• 6” Omelet Sandwich prepared with Egg & Cheese (360 calories)
• Yogurt Parfait (190 calories)

Dunkin’Donuts:

• Original Oatmeal with dried fruit topping (270 calories)
• Bacon, Egg, & Cheese on English Muffin (350 calories)
• Egg White Veggie Flatbread or Egg White Turkey Sausage Flatbread (280 calories)
• Medium Latte Lite (120 calories)

Starbucks:

• Steel-Cut Oatmeal with dried fruit, nuts, and brown sugar (400 calories)
• Chicken Sausage Breakfast Wrap (300 calories)
• Spinach & Feta Breakfast Wrap (290 calories)
• Turkey Bacon & White Cheddar Breakfast Sandwich (320 calories)
• Fruit Yogurt Parfait (290 calories

By Dr. Jo® Lichten Find out more about Dr. Jo’s speaking schedule and Reboot, her upcoming book, at http://www.DrJo.com/.