10-20-2006, 05:35 AM
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Eating Breakfast Out - The Good, The Bad, & The Ugly....
No need to freak over what to order when eating breakfast out. HG is here with some tips...and a few shockers as well!***
| | | | | | | Egg-cellent Choices...
Omelettes ROCK!* Here's how to make 'em completely guilt-free:ffice ffice" />>>
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No Yolks!* Substituting egg whites or a fat-free egg substitute (like Egg Beaters) for regular eggs can save you around 230 calories and 24 grams of fat per cup.**And since most restaurants offer both options, you’re not stuck with colorless egg dishes if you prefer yours to have a lovely yellow hue.>>
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Fill ‘er Up!**You can feel good about indulging in a big fat omelette as long as it's packed with the right stuff!**Skip full-fat cheeses, bacon and other morning meats.**Go veggie crazy instead,*and add mushrooms, spinach, peppers, onions, tomatoes, etc.* Also, salsa makes a tasty topper.>>
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Butter Off!* Request your eggs prepared with no-cal cooking spray instead of oil or butter.**A tablespoon of*butter or oil packs in around 100 extra calories and 12 grams of fat.* If the restaurant doesn’t have any Pam on hand, or if your b-fast shows up floating in butter, just blot your egg dish with a napkin to soak up excess grease.**
Super Sides! Know when to say no.* Swap potatoes*for fruit and go easy on the bread.
| | | | | | | Mix ‘n Match!
Here are some*favorites you can order off the breakfast menu or use to concoct your own creations...>>
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Fresh Fruit Salad:**1 cup = 100 calories and 0g fat
Low-fat Cottage Cheese: 1/2 cup = 100 calories and 2g fat
Bran Flakes: 3/4 cup = 100 calories and 1g fat
Plain Oatmeal: 3/4 cup = 110 calories and 2g fat
Sugar-free Maple Syrup: 2 tbsp. = 15 calories and 0g fat
Reduced Sugar/Calorie Fruit Spread: 2 tbsp. = 30 calories and 0g fat>>
Plain Low-fat Yogurt:**3/4 cup = 115 calories and 2.5g fat*>>
Splenda and Cinnamon (use, to taste, in everything!)>>
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1. Fruit Salad + Bran*Flakes + Yogurt = Crunchy Fruit Yogurt: 2 1/2 cups = 315 calories/ 3.5g fat (6 Points)
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2. Oatmeal + SF Syrup + Fruit Spread + Yogurt = Creamy Fruity Maple Oatmeal: 1 1/2 cups = 270 calories/ 4.5g fat (5 Points)
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3. Cottage Cheese + Fruit Salad + Bran*Flakes = Cheesy Fruit Crisp: 2 1/4 cups = 300 calories/ 3g fat (5 Points)
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*All nutritionals above are averages; exact numbers may vary.>>
| | | | | | | | | | Breakfast Shockers!!!
Avoid these AM eats at all costs…>>
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IHOP - Classics &*Combos, Country Fried Steak & Eggs:* Approx. 1,535 calories/ 105g fat = 39 Points!
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Carl’s Jr. - "Low Carb" Breakfast Bowl: 900 calories/ 73g fat = 24 Points!
Denny’s - Fabulous French Toast (no topping, syrup, or margarine): 1,261 calories/ 79g fat = 31 Points!
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IHOP -*Colorado Omelette Meal:* Approx.1,220 calories/ 83g fat = 33 Points!
| | | | | | | More Tips & Tricks!
* Craving carbs beyond control?**Scoop the insides out of a bagel to save dozens of calories.**Also, opt for whole wheat varieties of bready breakfast items; they fill you up faster.**Woohoo!>>
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* That itty bitty half & half creamer adds lots of unwanted calories and fat to your coffee.**Stick with nonfat milk.>>
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* A cup of OJ or AJ (apple juice) will set you back 100+ calories and isn’t very filling.**A cup of the actual fruit will save you around 20 - 60*calories and give you something sweet to chew!**Hooray!>>
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* Watch out for granola.* Restaurant granola typically packs in 200 - 350 calories and 8 - 15g of fat per 1/2-cup serving
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