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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.


Tomorrow, October 21st, is National Pumpkin Cheesecake Day. Click here for a guilt-free swap!


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