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5 Better Breakfast Options

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Skipping breakfast is a bad idea, no matter your age. Even on a hectic school morning, throwing together a quick and nutritious meal can help your children maintain a healthy weight and do better in school. On those mornings when the drive-through is your only option, we’ve given you some suggestions for lower-calorie, lower-fat choices at some popular chains. But remember: it’s always easier to avoid excessive calories, fat, and sodium by eating at home.

Breakfast Nutritional Info Prep Time
Scrambled eggs & wheat toast 2 slices toast and 2 eggs: 300 calories, 12g fat, 18g protein 5 minutes
Cheerios (or other low-sugar cereal) with milk & fruit 1 c. cereal, 2% milk and banana: 425 calories, 8g fat, 13g protein 2 minutes
Oatmeal with fruit 1 c. oatmeal, 1/2 c. fruit: 250 calories, 4g fat, 6g protein 5 minutes (quick oats)
Frozen whole-grain waffles with syrup, turkey sausage 2 Eggo Nutri-grain waffles and 2 oz. turkey sausage: 290 calories, 8g fat, 12g protein 5 minutes
Yogurt & fruit smoothie Recipes vary, but you can throw together a healthy, protein-packed version using greek yogurt, your favorite fruits, etc. 3 minutes


On-the-go Options  Nutritional Info
McDonald’s Egg McMuffin 300 calories, 12g fat, 18g protein
McDonald’s Blueberry Banana Nut Oatmeal 290 calories, 8g fat, 6g protein
Subway Egg & Cheese Mornin’ Melt 360 calories, 12g fat, 19g protein
Chick-fil-A Chick-n-Minis (4 ct.) 370 calories, 14g fat, 21g protein
Chick-fil-A Yogurt Parfait with Granola 290 calories, 6g fat, 7g protein


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