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Hungry Girl Today: 10.20.06

GIRLS BITE OUT

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:

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.

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.

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 HG favorites you can order off the breakfast menu or use to
concoct your own creations...

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!)

1. Fruit Salad + Bran Flakes + Yogurt = Crunchy Fruit Yogurt: 2 1/2 cups =
315 calories/ 3.5g fat (6 Points)

2. Oatmeal + SF Syrup + Fruit Spread + Yogurt = Creamy Fruity Maple
Oatmeal: 1 1/2 cups = 270 calories/ 4.5g fat (5 Points)

3. Cottage Cheese + Fruit Salad + Bran Flakes = Cheesy Fruit Crisp: 2 1/4
cups = 300 calories/ 3g fat (5 Points)

*All nutritionals above are averages; exact numbers may vary.



Breakfast Shockers!!!

Avoid these AM eats at all costs…

IHOP - Classics & Combos, Country Fried Steak & Eggs: Approx. 1,535
calories/ 105g fat = 39 Points!

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!

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!

* That itty bitty half & half creamer adds lots of unwanted calories and fat to
your coffee. Stick with nonfat milk.

* 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!

* Watch out for granola. Restaurant granola typically packs in 200 - 350
calories and 8 - 15g of fat per 1/2-cup serving.

--
Chew on This:

Tomorrow, October 21st, is National Pumpkin Cheesecake Day. Click here
for a guilt-free swap!
http://www.hungry-girl.com/week/weeklydetails.php?isid=780

Share this b-fast survival guide with everyone you know. Click "send to a
friend" NOW!
www.hungry-girl.com/send/sendfriend.php?nid=935idate=10-20-06
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