Diet Diary: Fast Food Breakfast! Best and Worst Choices for Morning Nutrition on the Go

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By: Siddiqu “The Personal Trainer”
ACE (American Council of Exercise), NFPT (National Federation of Personal Training) Certified Personal Trainer, IHSA Certified Coach, and Boxing Fitness Trainer

Some experts would say that breakfast is the most important meal of the day. From a functional standpoint, they have a strong case. The body uses carbs while sleeping, causing blood sugar levels to drop. Breakfast can be viewed as refueling that your body needs. These early calories do assist in concentration and alertness, especially when your diet is high in sugar and salt – and almost every American falls into that category.

Some even believe that eating breakfast may add years to your life. In a recent study done by the Georgia Centenarian, they reported that those that live beyond 100 years of age have a history of eating breakfast each morning. But let’s be honest, even early in the morning most of us are on-the-go. When was the last time you actually cooked breakfast? If you’re like me, that answer is around the time Chicago politicians weren’t criminals.

To keep you on the move, here is a list of the best and worst options for fast food breakfast – and you might be surprised by some of these choices!

McDonald’s BEST Choices:

· Egg McMuffin: 300 calories, 12 grams fat, 5 grams saturated fat, 260 mg cholesterol, 820 mg sodium, 2 g fiber

· Hotcakes (without syrup and margarine): 350 calories, 9 grams fat, 2 grams saturated fat, 20 mg cholesterol, 590 mg sodium, 3 g fiber

McDonald’s WORST Choices:

· Deluxe Breakfast with regular size biscuit, without syrup & margarine: 1070 calories, 55 grams fat, 18 g saturated fat, 575 milligrams cholesterol, 2090 mg sodium, 6 g fiber

· Deluxe Breakfast with large size biscuit, without syrup & margarine: 1140 calories, 59 g fat, 20 g saturated fat, 575 mg cholesterol, 2250 mg sodium, 7 g fiber.

· Big Breakfast (large size biscuit): 790 calories, 51 g fat, 18 g saturated fat, 555 mg cholesterol, 1,660 mg sodium, 4 g fiber.

Burger King’s BEST Choices:

· Ham Omelet Sandwich: 290 calories, 13 g fat 4.5 g saturated fat, 85 mg cholesterol, 870 mg sodium, 1 g fiber.

· French Toast Sticks: 3 piece: 240 calories, 13 g fat, 2.5 g saturated fat, 4 g protein, 0 mg cholesterol, 260 mg sodium, 1 g fiber.

Burger King’s WORST Choices:

· Double Croissan’Wich with sausage, egg, & cheese: 680 calories, 51 grams of fat, 18 grams of saturated fat, and 220 mg cholesterol, 1,590 mg sodium.

· Enormous Omelet Sandwich: 730 calories, 45 grams of fat, 16 grams of saturated fat, and 330 milligrams of cholesterol, 1,940 mg sodium.

Dunkin’ Donuts BEST Choices:

· Blueberry Bagel: 330 calories, 2.5 g fat, .5 g saturated fat, 10 g protein, 0 mg cholesterol, 600 mg sodium, 2 g fiber.

· Wheat Bagel: 330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 0 mg cholesterol, 610 mg sodium, 4 g fiber.

· Reduced Fat Blueberry Muffin: 400 calories, 5 g fat, 2 g saturated fat, 8 g protein, 60 mg cholesterol, 490 mg sodium, 3 g fiber.

· Honey Bran Raisin Muffin: 480 calories, 15 g fat, 2.5 g saturated fat, 8 g protein, 60 mg cholesterol, 480 mg sodium, 5 g fiber.

Dunkin’ Donuts WORST Choices:

· Triple Chocolate Muffin: 660 calories, 33 g fat, 7 g saturated fat, 10 mg cholesterol, 460 mg sodium, 4 g fiber.

· Peanut Butter Cup Cookie: 590 calories, 29 g fat, 13 g saturated fat, 50 mg cholesterol, 530 mg sodium, 3 g fiber.

Subway’s BEST Choices:

· Cheese Breakfast Sandwich on 6” bread: 410 calories, 18g fat, 8 g saturated fat, 190 mg cholesterol, 1,010 mg sodium, 5 g fiber

Subway’s WORST Choices:

· Chipotle Steak & Cheese Breakfast Sandwich on 6” bread: 600 calories, 32 g fat, 11 g saturated fat, 220 mg cholesterol, 1,470 mg sodium, 6 g fiber

[Editor’s note: Just make sure you get to your favorite spot on time… you don’t want to end up like THIS guy! Michael Douglas in the 1993 classic Falling Down… awesome scene!]

For more information on Siddiqu “The Personal Trainer” go to CF4Life.com

Siddiqu is a regular guest on Chicago’s Power 92.3′s morning show, the WVON Morning show, and Fox’s Raw TV. Siddiqu specializes in weight loss and body toning. His educational background includes a B.A. in Marketing from DePaul University, and he is currently pursuing an MBA/MS from Loyola University Chicago.

About Author

Siddiqu The Personal Trainer

Siddiqu is an International Sports Sciences Association (ISSA, ACE (American Council of Exercise), NFPT (National Federation of Personal Training) Certified Personal Trainer, IHSA certified coach, as well as a Boxing Fitness Trainer. Siddiqu is a regular guest on You, Me, and the Morning on WCIU and was also featured on R&B Divas Atlanta. A contributor to The Gospel Tribune, Final Call Newspaper, diet.com and many more publications. Siddiqu’s clientele ranges from professional athletes to CEO’s. His educational background includes a B.A. in Marketing from DePaul University, and he is currently pursuing an MBA/MS from Loyola University Chicago.