Breakfast Menus
Breakfast Smart Picks
Many Restaurant and home cooked breakfast menus are loaded with foods high in:
Saturated fat – bacon or sausage
Trans-fat – many baked goods like croissants and donuts
Salt – bacon, ham, or gravy
You should try choosing items that are better for you like fresh fruit and whole grains.
Best Picks for Breakfast:
A glass of fruit or vegetable juice.
A piece of fruit like a banana, pear, or apple.
Whole-grain or multi-grain instead of white toast.
Lower-fat cottage cheese and a little jam or jelly instead of butter on your toast.
Lower-fat cream cheese with your bagel or muffin.
Whole-grain cereals with fat-free milk (try sprinkling with a little cinnamon and sugar substitute for a yummy difference)
Avoid high-fat granolas. Lower fat versions are available if you look hard enough.
Try Fat-free or low-fat yogurt with fruit (blueberries or strawberries are great)
Hot cereals with a little honey (or molasses) and cinnamon are delicious and high in fiber
Instead
If you like a stack of pancakes, try whole-grain waffles with fresh fruit instead.
If you like fried eggs, try using egg substitutes to make an omelet
If you like greasy hashbrowns, try them cooked in a non-stick skillet with little or no grease or fat.
If you like bacon or sausage, try eating a lean ham or Canadian bacon.
If you like croissants (or pastries or muffins), try a whole-wheat bagel instead.
If like fried eggs, try them scrambled in a non-stick skillet without the fat instead.
Practice saying
Can I have whole wheat toast with that?
Can I have my toast with the butter or margarine on the side? (By adding it yourself, you can control the amount)
No, I don’t want any sausage, bacon, or ham with my order.
Do you have a low-fat cream cheese?
Can I have that with margarine instead of butter?
Do you have an egg substitute?
About the Author
The carbohydrate and diabetes series are part of a book.
If you interested in obtaining a preview copy email me at: LuYoungRN@yahoo.com
Lu Young, RN, holds an advanced degree in nursing. She has worked in the nursing field for more than ten years. She has provided patient educational materials for the last six years. These educational materials are on a variety subjects such as diabetes, nutrition, exercise, and medications. Ms. Young feels that knowledge is not only power, but can set you free of many of the worries and fears that come from ignorance. So by learning all you can about a subject, you will gain the power to take action. Ms. Young has written a series of articles on nutrition for several online sites. She is working on a book on carbohydrates to be the first in a series of three. The other two topics are on diabetes and exercise and diabetes and medications. So look for these other topics to be coming soon.
breakfast menu at mcd
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