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Staying Mindful With Breakfast on the Go


It happens to the best of us. You sleep past your alarm, have no food in the house and struggle to get the kids ready in the morning. When days like these happen, you are left with two choices: skip breakfast or grab something fast on the way to work. We all know that breakfast is important to start our day in a mindful way, so what kinds of choices can you make that are nutritious but still fast?

No. 1 Your local breakfast spot Often the breakfast diner you pass every day is open bright and early. Give them a call and order a quick egg sandwich on whole wheat toast. The closest thing to making it yourself, you can have your breakfast and a coffee for less than 10 dollars waiting when you arrive.

No. 2 Dunkin' Donuts Since “America runs on Dunkin,” there’s a chance you’re already stopping here for a coffee before work. Dunkin' Donuts has menu items with reduced calories, fat, sugar and sodium. Just look for the “DDSMART” logo. Try the Egg and Cheese on English Muffin for only 300 calories, 13g protein, 7g fiber and only 5g saturated fat.

No. 3 Starbucks If you aren’t getting coffee from Dunkin' Donuts, you’re probably at Starbucks. There’s plenty of breakfast options to pair with your morning latte. To make things even better, you can place your order online to save time. Try the Classic Oatmeal for 160 calories, 5g protein, 4g fiber and 2.5g total fat. Add dried fruit or their nut medley for more nutrients, fiber and calories.

No. 4 McDonald's Surprised to see McDonald's on the list? There are ways to make choices here that take nutrition into consideration. Try the Fruit ‘N Yogurt Parfait for low-fat yogurt, real fruit and a granola topping made with whole grain rolled oats. Looking for an egg sandwich? Try the Egg McMuffin made with USDA Grade A Eggs, only 280 calories, 14g protein and 6g saturated fat (note: the nutrition information does not include Canadian bacon so consider ordering it without the bacon).

As always, making your own breakfast at home guarantees control over the ingredients and quality of your food, but life is sometimes messy! Now you can feel better about making smarter choices and keeping nutrition in mind on your messy days.

Written by: Rachael Sharpe, Wellness Workdays Dietetic Intern

Sources: 1. McDonald's 2. Starbucks 3. Dunkin' Donuts

#breakfast #healthyeating #healthy #restaurantdining #mindful

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