buying guide 53 family Subscribe now at ShopSmartmag.org november 2010 & Breakfast also boosts energy, makes you more more you makes also boostsBreakfast energy, breakfast was among the key behaviors linked the behaviors key among was breakfast Americans. older of study in a large longevity to type of rates lower also have eaters Breakfast heart develop to likely less are and 2 diabetes suggests. research those than who don’t, failure solve you helps and memory, alert, improves through you gets it words, other problems—in with breakfast a nutritious eating And the day. a day fruits eggs jump-starts and vitamin-packed the increases breakfast Skipping right. eating of when you’re later, junk for reach you’ll that chance good too hungry make choices. to or too busy health

reakfast is getting faster. Many fast-food fast-food Many faster. getting is reakfast Burger and including joints, morning sell other eggsKing, and so them all are of not goodies—but

Going for a greasy burger for lunch isn’t great, great, isn’t lunch for burger a greasy for Going Yummy fast-food picks that won’t kill your diet kill your that won’t picks fast-food Yummy Better breakfasts Better B good for you. Turn the page to see our list of some some of see list to the our page Turn you. good for seven popular at choices worst the best and of sodium. and based calories, fat, on restaurants well, is, breakfast for a bad making choice but meal important the most is Breakfast bad. really cholesterol your control you help can the day:of It weight, a healthy maintain levels, blood-sugar and eating Regularly longer. maybe even live and

ther fast-food Other fast-food terrible not McDonald’s make breakfasts popular Egg McMuffin look like with 300 calories health food, fat. of saturated and 5 grams

S rop P ; ll e b reston-Camp P Brian ing: l sty Food Johansen; Laura photo: e b Berna artha M ing: l ty health nutrition

Au Bon Pain

pick it Apple cinnamon skip it Sausage, Egg, and pick it egg & cheese skip it Double Oatmeal (large) Cheddar on Asiago Bagel croissan’wich Croissan’wich With Calories 370 Calories 810 Calories 300 Sausage, Egg & Cheese Saturated fat 1 g Saturated fat 20 g Saturated fat 7 g Calories 680 Sodium 15 mg Sodium 1,340 mg Sodium 690 mg Saturated fat 18 g Sugars 19 g Sugars 6 g Sugars 5 g Sodium 1,520 mg Protein 11 g Protein 41 g Fiber 2 g Protein 11 g Sugars 5 g Fiber 9 g (370 calories and 700 mg of Fiber 0 g Protein 29 g sodium are from the bagel) Fiber 0 g

Denny’s Dunkin’ Donuts Beyond bad!

pick it Build Your Own skip it Grand Slamwich pick it Ham, Egg skip it Sausage, Grand Slam (two scrambled eggs, sausage, & Cheese Egg & Cheese (with scrambled egg whites, bacon, ham, mayonnaise, Wake-up Wrap on Croissant English muffin, turkey bacon, and American cheese Calories 200 Calories 640 and fresh fruit) on potato bread grilled Saturated fat 4.5 g Saturated fat 17 g Calories 376 with a maple spice spread)* Sodium 640 mg Sodium 1,250 mg Saturated fat 1.5 g Calories 1,320 Sugars 1 g Sugars 6 g Sodium 791 mg Sugars 18 g Saturated fat 42 g Protein 10 g Protein 22 g Protein 24 g Fiber 4 g Sodium 3,070 mg Sugars 9 g Fiber 1 g Fiber 2 g Protein 52 g Fiber 3 g

ROUND AND ROUNDER Which Dunkin’ Donut has the most calories? It’s blueberry crumb, with 470. That’s more than twice as many

calories as you’ll find in a glazed doughnut b e ll l ing: Brian P reston-Camp sty Johansen; Food Laura K ing pi c k it and skip it: Burger skip it, way and twice the saturated fat. And watch out c ept S u b

for those Munchkins! They’re about 50 S ex calories apiece—and who can eat just one? a ll photo *Served with hash browns, which add 210 calories and 650 mg of sodium. 54 consumer reports shopsmart top right: larson & Talbert/foodpix/gettyimages NO Ham, E pick itPerfect Oa Sodium 105mgSugars 0g Sodium 55mgSugars 19g Sodium 680mgSugars 1g Subway McDonald’s TE: Adding toppings or condiments to any ofthedisheswilladdcalories. pick itBla P P P Saturated fat 0.5 g Yogurt Parfait rotein 15gFiber 5g rotein 5gFiber 4g Saturated fat 1.5g rotein 4gFiber 0g pick itFruit‘n Saturated fat 1g C C C Muffin Melt gg White&Cheese alories 140 alories 130 alories 160 ck Fores t meal t skip itbigBreakfas 2,260 mgSugarsSodium 2,260 17g Sodium 2,900 mgSugars 9g skip itRaspberr Sodium 650mgSugars 18g skip itFootlong Hotc Breakfas Fores P P P rotein 54gFiber 10g rotein 36gFiber 7g Saturated fat 20g rotein 8gFiber 2g Saturated fat 15g Saturated fat 15g C C calories 910 akes (large biscuit) alories 1,150 alories 500 (regular egg) e t Ham&Cheese t S

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eye-openers Donuts smallIced MochaSpice Latte packs 32grams! have more thanthatinasingle serving.ADunkin’ no more than9.5 teaspoons (38grams). Somecereals 6.5 teaspoons (25grams) of addedsugar daily;men, n SugarW prepackaged muffins. used ingrab-and-go breakfast goodies suchas fat, hydrogenated found inpartially vegetable oils fat (and42calories) inasinglestrip. Alsoavoid trans Bacon isyummy butpacks aboutagram ofsaturated by steering clearoffull-fat meatanddairyproducts. n Bad fa wha as salmon. or olive oil,avocados, nuts,seeds,andfatty fish,such n Heart-healthy fa as whole-grain bread orcereal, fruit,andvegetables. n Carbohydra bacon orsausage (about3to 6grams perounce). cup), skimmilk(about8grams percup), andsoy (14 grams perhalfcup), yogurt (13grams perhalf equivalent isabout6 grams), low-fat cottage cheese such aseggsoraneggsubstitute (alarge eggor n Protein Aimfor about12grams from leansources, wha whether you’rehomeoraway What toeatandwhatnoteat, canola oil. heart-healthy C right egg-za ook eggsin t not to ea t to ea ctl t november 2010 november ShopSmartmag.org at now Subscribe y s K omen shouldget nomore than eep saturated fat to aminimum t tes C t t Goodsources includecanola hoose complex carbs,such

55 buying guide buying health nutrition

pile it on Add ground flax seed to pancake mixes for a better Best bites breakfast. Stock up on some of these nutritious and filling options and your morning meal will be a no-brainer. Shoot for 20 to 25 percent of your total daily calories with a mix of protein, complex carbs, and good fats to chase away morning stomach growls.

fortified Cereal These easy meals can help you meet the daily recommended levels of important nutrients such as vitamins B12 and Eggs Having eggs for breakfast whey protein, or ground flax seed to C and folic acid. Look for at least helps dieters lose weight, research the egg mixture.) 3 grams of fiber and no more than suggests—possibly because they’re 4 grams of sugar per serving. Tasty so filling that they reduce the chance Open-faced high-fiber options from our taste tests of pigging out later. Even people with Spread peanut butter on whole-wheat include Kirkland Signature Cinnamon high LDL (bad) cholesterol can eat up toast and top with fresh slices of apple Pecan (Costco), Kashi GoLean, and to four eggs a week and then switch to or banana. Or put smoked salmon Post Shredded Wheat Spoon Size egg whites or an egg substitute. If you on a whole-wheat bagel with sliced Wheat’N Bran. Top with nonfat yogurt have normal LDL cholesterol and limit tomato, onion, and low-fat cream instead of milk for a calcium boost. your intake of saturated fat, you can cheese or soy cheese. safely eat up to seven eggs a week. Hot cereal Make oatmeal with smoothies Blend bananas, low-fat milk instead of water and mix Yogurt Nonfat Greek yogurt is berries, or other fruit with low-fat milk in raisins, dried cranberries, slivered high in protein (about 22 grams per and/or yogurt and crushed ice. Or almonds, or chopped walnuts. You 8-ounce serving, compared with about get creative: Try an unusual mixture can make slow-cook oatmeal ahead 5 grams in the 6-ounce nonfat cup such as avocado and papaya blended of time and freeze it in individual that many women reach for). Mix in with water, whey powder, and a splash portions. Or try brown rice layered fresh berries and a tablespoon or two of skim milk. But be cautious with with yogurt and fruit, seasoned with of chopped nuts or flax seeds. premade smoothies—they’re often cardamom, cinnamon, or cloves. Cook huge and loaded with calories. The oodpix/gettyimages up some barley or quinoa and top with Pancakes Yes, pancakes! Just large strawberry smoothie at Au Bon cinnamon, dried fruit, or nuts. skip calorie-packed butter, syrup, and Pain is a belly-filling 24 fluid ounces whipped cream. Same goes for French and almost 500 calories. good gruel Instead toast and waffles. Instead, try some f a l erie Janssen/ of oats, cook up rice fresh fruit and/or low-fat ricotta Keep instant with yogurt and fruit. diy fast food cheese with cinnamon and vanilla oatmeal packets (in our tests, Target’s extract stirred in. Boost your morning Market Pantry maple and brown sugar fiber content by making pancakes with flavor was the favorite and the best

whole-wheat flour or French toast value), low-fat cheese, or whole-grain V f i l e; Bottom: M aster with whole-grain bread. (Make it more cereal bars on hand for days when healthful by adding nonfat dry milk, you‘re in a hurry.

TIP Rev up your brain and body by eating breakfast within an hour or two after waking up. vonne D uivenvoorden/ op: Y vonne T

56 consumer reports shopsmart