Take Charge! Live Well! EAT THIS, NOT THAT BREAKFAST OPTIONS Eating out doesn’t have to mean blowing your calorie count for the day. You just have to know how to order. Use this chart to make smart menu decisions that will save you loads of calories and fat — without having to do any of the cooking. It could be most important meal of the day, yet we always try to rush it. Take a minute to see which simple breakfast-order swaps will yield the most energy in the fewest calories. RESTAURANT EAT THIS NOT THAT TIP ARBY’S Chicken Biscuit Sausage, Egg & Cheese Wrap Don’t be fooled by the word “wrap.” The arbys.com CALORIES: 370, FAT: 17 CALORIES: 640, FAT: 41 Sausage, Egg & Cheese Wrap has more calories (640) than anything else on the breakfast menu. Meanwhile, the Chicken Biscuit is a good bet with just 370. BURGER KING BK Breakfast Muffin Sandwich with BK Ultimate Breakfast Platter bk.com Egg and Cheese CALORIES: 1,420, FAT: 79 CALORIES: 260, FAT: 11 DUNKIN’ Turkey Sausage Wake-Up Wrap Blueberry Crumb Donut Fruit doesn’t make everything healthy, and CALORIES: 210, FAT: 11G CALORIES: 500, FAT: 18 Dunkin’s Blueberry Crumb Donut proves it! DONUTS The Turkey Sausage Wake-Up Wrap will fill dunkindonuts.com you up for half the fat and calories. JACK IN Egg White and Turkey Extreme Sausage Sandwich THE BOX Breakfast Sandwich CALORIES: 640, FAT: 45 jackinthebox.com CALORIES: 250, FAT: 6 JAMBA JUICE 22oz Peach Pleasure Smoothie, 22 oz. Chocolate Moo’d Smoothie Watch out for the Creamy Treats menu. jambajuice.com “Make it Light” CALORIES: 570, FAT: 5 Jamba’s dessert drinks have more calories than the fruit and veggie varieties. CALORIES: 240, FAT: 0 Ask the staff to “make it light.” Not only does this reduce the calories and fat, it drops the sugar from 76 grams to 46 grams in the Peach Pleasure Smoothie. This smoothie’s also packed with three servings of fruit. PANERA Strawberry Granola Parfait Cinnamon Crunch Bagel with If you order a bagel, ask for 1oz of cream panerabread.com CALORIES: 310, FAT: 11G 2oz Reduced Fat Honey Walnut cheese instead of 2oz. Even the reduced-fat spreads surpass 100 calories in the larger Cream Cheese portion. CALORIES: 570, FAT: 17G SUBWAY Steak, Egg White and Cheese Steak, Egg and Cheese Omelet Sandwich Choose egg whites and 3” flatbread for the subway.com Sandwich on 3” Flatbread on 6” Bread healthiest breakfast sandwich. CALORIES: 190, FAT: 6 CALORIES:430, FAT: 15 STARBUCKS Perfect Oatmeal Reduced-Fat Turkey Bacon, Cholesterol- Starbucks’ breakfast sandwiches aren’t starbucks.com Toppings: dried fruit (+100 cal); nut Free Egg White, Reduced-Fat White created equal. Sausage boosts the medley (+100 cal); brown sugar (+50 cal) sandwich to 500 calories, while reduced-fat Cheddar Breakfast Sandwich turkey bacon cuts the cals in half. CALORIES: 140-390, CALORIES: 230, FAT: 6 FAT: 2.5G + Sausage & Cheddar Breakfast Sandwich CALORIES: 500, FAT: 28 These totals are estimates based on available data. Actual figures may vary depending on actual serving size and changes in recipe ingredients. Take Charge! Live Well! ohio.gov/tclw © 2018 Sharecare, Inc. All rights reserved. The State of Ohio has partnered with Sharecare to provide you well-being improvement resources through Take Charge! Live Well! Sharecare is committed to protecting the confidentiality of your personal information..