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I grab breakfast on the go A LOT. Do you have any quick DOs and DON'Ts for me as far as on-the-go breakfasts are concerned? Any solid fast-food finds out there?

Breakfast Babe
Dear Breakfast Babe,

I've actually become quite a pro at breakfast on the go... And I do have some fast-food favorites these days. I LOVE, LOVE, LOVE the new Egg White Flatbread Sandwiches from Dunkin Donuts -- I'm bummed that we don't have DD stores here in Los Angeles, because they have a LOT of great guilt-free items. I still LOVE the Starbucks Spinach, Roasted Tomato, Feta & Egg Wrap (even though we perfected our own version when Starbucks threatened to pull it from the menu!). In fact, Starbucks has a SLEW of new b-fast items that are really good (the full details are coming up TOMORROW in our brand-new Starbucks Survival Guide!). Another grab 'n go staple for me is fat-free yogurt and fruit. Convenience stores almost always have both around -- so I grab a banana or apple and a Yoplait Light. As a protein fanatic, I seek out easy, on-the-go egg options. So on days when I don't have time to scramble my morning Egg Beaters, I'll grab hard-boiled eggs from a deli and toss the yolks. Light string cheese is another great protein-packed choice you can pick up -- it's usually in the fridge section at convenience stores. Stuff I avoid at all costs? Anything from fast-food restaurants that contains sausage and cheese, breakfast pastries, most muffins (there are a few exceptions, like VitaTops), donuts, and greasy breakfast burritos/sandwiches. When it comes to fast food, think outside the breakfast menu -- some of the best AM options are actually on the "sides" menu. Wendy's has 80-calorie cups of mandarin oranges and low-fat strawberry yogurt in on-the-go tubes, and McDonald's has that Fruit 'n Yogurt Parfait. Check out our recent McDonald's survival guide for a few more finds. Another thing -- I'm not a big juice-drinker. I personally don't think juice is worth the calories -- so I tend to grab whole fruits instead. Hope this info is helpful. Happy chewing!

Hungry Girl,

My job requires that I entertain clients on a frequent basis, which generally means lots of lunches and dinners out. It just isn't business-savvy for me to order a salad and water, especially since my guests are often visiting from other countries, and I want them to feel comfortable indulging in popular American dishes and local specialties. Any tips for being a gracious host AND staying on track?

Dining Out Diva
Dear Dining Out Diva,

Thanks for the email. The first thing I want to say is that there is a LOT of ocean between "a salad and water" and those popular American dishes (the super-indulgent ones). I agree that you don't want to order boring stuff while encouraging the people you are dining with to order crazy-decadent dishes. But there's no need to just get a salad and water, either. I go out for lunch and dinner all the time, and there are plenty of other things to choose from at most restaurants. Feel free to indulge in an appetizer, like shrimp cocktail or a broth-based soup. For lunch or dinner, order a nice piece of chicken or fish, grilled, with a side of veggies. Also, read menus carefully -- stick with things that are served with tomato-based sauces or fruity salsas, as opposed to cream sauces. And never apologize for or call attention to what you order. Chances are, no one is noticing. Other tips... avoid the bread basket -- save those calories for the actual meal. Every now and then, order something indulgent -- just don't eat it all. (That light appetizer you ordered will help fill you up!) In general, try to get sauces on the side, and avoid carb-heavy things like pastas and rice -- calories add up FAST with that stuff. Check out our Ultimate Dining Out Survival Guide for even more great advice. As for drinks, if everyone's having cocktails and you want one too, order a glass of wine or a mixed drink made with seltzer -- skip the oversized frozen concoctions! Good luck!!!

Did you know that October is National Pizza Month? Celebrate HG-style by making some at home or grabbing some of our favorite supermarket pizza finds!

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