Throughout the past few months we have looked at some popular breakfast items that you may find when you are out and about.

Throughout the past few months we have looked at some popular breakfast items that you may find when you are out and about. We have looked at McDonald’s, Panera Bread, Dunkin’ Donuts and Starbucks. You will notice that most of these options are low in overall Calories and contain some type of fruit or vegetable in place of processed meats. Out of all of the choices, here are our top picks at each location.

This is not your best yogurt option if you are on the run, but one of the better choices at McDonalds. A non-fat strawberry flavored greek yogurt would be similar in Calories, lower in sugar and fat, have 3 times the protein content and save you some money.


Fruit ‘n yogurt Parfait (with low-fat granola and berries)
Calories 150
Fat 2g
Sodium 80mg
Carbs 30g
Fiber 1g
Protein 4g

Panera Bread’s “Power Sandwiches” are good choices. They contain a good amount of fiber from the sprouted grain bread and lean protein option from the egg. Any of the options would be a good choice, but I would recommend the Avocado, Egg White and Spinach Power sandwich because of the heart healthy fats found in the avocado and the nutrient dense spinach.

Panera Bread

Avocado, Egg White & Spinach Breakfast Power Sandwich
Calories 400
Total Fat 13g
Sodium 650mg
Carbs 52g
Fiber 5g
Protein 12g

The Egg White Veggie Flatbread at Dunkin Donuts is a good choice and far better than some of their other breakfast options. The egg whites will provide you with the protein you need to keep your energy levels stable throughout the morning.

Dunkin Donuts

Egg White Veggie Flatbread
(At least 25% reduced in: Calories, Saturated fat, Fat, Sugar & Sodium compared to Sausage Egg & Cheese on Croissant)
280 Cals
9g Fat
690mg Sodium
33g Carb.
4g Fiber
15g Protein

Saving the best for last, the Spinach & Feta Wrap at Starbucks is one of the best choices when eating breakfast on the run. For only 290 Calories, you are getting 6g of fiber to keep your digestive system happy and 19g of hunger satisfying protein to keep you going throughout the morning. As usual though, the preservatives such as sodium are something to watch out for. So, we would still recommend eating a home cooked meal when possible.


Spinach & Feta Wrap
290 Calories
10g Fat
830mg Sodium
33g Carbs
6g Fiber
19g Protein

Healthy Holiday Tips and Tricks

‘Tis the season! We are barely past Halloween, yet there are holiday decorations filling the malls as well as holiday cookies filling the office lunch room. Though, most people do gain some weight during the holidays, it doesn’t have to be that way. Here are some of our best tips and tricks to keep you healthy holiday season.

Still have leftover Halloween candy around? You might want to think twice about your choice and how much exercise it would take to burn it off.

Hosting Thanksgiving this year? Don’t forget to keep your food safe! Check our Turkey safety tips.

Filling up on vegetables can help with portion control, especially at holiday meals. Consider adding a seasonal vegetable side dish such as Brussels sprouts or Butternut squash to your holiday dinner.

Getting to the gym is not the only way to burn off those holiday cookies. Some swaps such as shopping at the mall instead of online shopping can help balance out those extra calories. Read more…

Dietitians are human too! Here are some of our favorite tips to manage your weight and be healthy during the holidays from our nutrition experts.

Finally, some food for thought this holiday season if you want to help those who aren’t as fortunate.