Breakfast: Beware of Calories

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Written By Judy Doherty, MPS, PCII
Food Calories Fat Fiber
Jelly Donut 210 8 1
Croissant 360 17 0
Multigrain Bagel 380 6 5
Glazed Donut 350 8 1
Bran muffin 430 18 3
Bacon Egg & Cheese Biscuit 440 25 1
Fresh Apple Pastry 440 24 2
Bear Claw 460 27 2
No Sugar Banana Nut Coffee Cake 490 27 3
Lemon Poppy Seed Mini Bundt 460 20 0
Cinnamon Roll 490 14 1
Caffè Vanilla Frappuccino 490 14 0
Blueberry muffin 520 28 1
Bacon Egg Cheese Croissant 520 33 0
Cinnamon Chip Scone 530 27 2
Pecan Roll 590 32 4
Hotcakes 610 18 3
Cheese Danish 640 34 0
McDonalds Big Breakfast 780 50 4
Hotcakes and Sausage 780 33 3
McDonalds Deluxe Breakfast 1320 63 5
Source: McDonalds Starbucks Panera Bread Dunkin Donuts Einstein Bagels.

If someone asked you, “what is a better choice, a bran muffin or a jelly donut?” you would likely be tempted to guess the bran muffin. That is, until you look at the list above. We were surprised to find that the jelly donut is lower in calories than many popular breakfast choices. We were also surprised at how many choices that seem good or don’t sound too bad, actually ring in a LOT of calories and fat, never to mention, little fiber.Even if you are running out the door with no time, you are so much better off to grab a piece of fruit to go. Fruit will supply you with more nutrients and fiber, and fewer calories and fat, than bakery and fast food items that become tempting mid morning.Best Quick Breakfast Bets

Calories Fat Fiber
English muffin 120 1 1.5
Oatmeal skim milk 231 3 3.5
Banana 105 0 3
Yogurt 1 cup light 90 0 0
Orange 1 61 0 3
Cereal with skim milk 267 1 6

Try to get a fruit, whole grain and milk serving for breakfast.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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