Top Healthy Fast-Food Breakfasts

You know those time-crunched mornings when you're starving and an Egg McMuffin seems like the only fast-enough solution? But you know it's a 300-calorie, 12-grams-of-fat freeway to diet disaster? Turn into the McDonald's anyway (or a handy facsimile). There actually are fast-food ways to start the day that won't wreck your waistline.

These choices will tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy). Use this cheat sheet when you need a wakeup fast.

McDonald's
There are a couple of options with enough fiber and protein to fill you up and keep you going:

• Fruit n' Yogurt Parfait with Granola
  160 calories, 2g fat (1g saturated), 5mg cholesterol, 85mg sodium, 1g fiber, 4g protein
  
• Snack Size Fruit and Walnut Salad
  210 calories, 8g fat (1.5g saturated), 5mg cholesterol, 60mg sodium, 2g fiber, 4g protein

Starbucks
You'll find two good high-flavor choices here:

• Spinach, Roasted Tomato, Feta, and Egg Wrap -- it's a little high in fat but compensates with lots of fiber and protein.
  240 calories, 10g fat (3.5g saturated), 140mg cholesterol, 730mg sodium, 7g fiber, 13g protein
  
• A Skinny Latte and a package of SB's dried fruit and nut mix. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut: yum!)
  Latte (12-oz. "tall"): 90 calories, 0g fat (0g saturated), 5mg cholesterol, 125mg sodium, 0g fiber, 0g protein
  Fruit/nut packet: 150 calories, 9g fat (1g saturated), 0mg cholesterol, 100mg sodium, 2g fiber, 4g protein

Jamba Juice
Two groups of smoothies will be your wake-up call as long as you add a soy protein booster. For just 30 more calories you'll get an extra 7g of tummy-taming, brain-fueling protein.

• Any 16-oz. "Jamba Light" smoothie
  150-160 calories, 0-0.5g fat (0g saturated), 5mg cholesterol, 210-220mg sodium, 2-3g fiber, 6g protein
  
• Any 16-oz. "All Fruit" smoothie
  200-220 calories, 0-0.5g fat (0g saturated), 0mg cholesterol, 5-20mg sodium, 4g fiber, 1-2g protein

Dunkin' Donuts
Make this your last resort but if it's the only choice, go for:

• Egg and Cheese English Muffin Sandwich
  280 calories, 9g fat (4.5g saturated), 140mg cholesterol, 1010mg sodium (yikes -- that's why it's your last resort), 1g fiber, 15g protein
  
• If the smell of doughnuts gets to your head, order 4 Powdered Cake doughnut holes (Munchkins in DD-speak).
  260 calories, 15g fat, 7g saturated fat, 10mg cholesterol, 210mg sodium, 2g fiber, 3g protein

Burger King
Keep driving until the competition appears. BK is behind on banning risky trans fats, and we recommend avoiding it until the place smartens up.

Is breakfast really worth the bother? You bet. Not only does eating it help keep you slimmer and smarter, but skipping it can make your RealAge as much as 3 years older. So it's definitely worth knowing your best AM road-food options.