Breakfast on the Go – Making Wise Choices

You always hear about breakfast being the most important meal of the day, some may beg to differ, but skipping breakfast or making poor choices can sabotage your energy levels and your health/fitness efforts. If you have time to make something to bring with you solid choices include fresh fruit, protein smoothies, or egg muffins. (check out this recipe for Gluten-Free Zucchini-Bacon Egg Muffins).

egg muffins in tin

If you have to run without food in hand forget bagels, donuts and hot cakes drenched in syrup. Here are some options when hitting some of the most popular fast food establishments:

Starbucks: Along with your coffee, why not add a little food try the low-fat bran muffins, the reduced-fat cranberry apple muffins, the low-fat oat fruit scone, or the reduced-fat cinnamon swirl coffee cake, each under 400 calories.

Subway: Egg white and cheese sandwich on a muffin or flatbread are two examples of healthy breakfast choices. Egg and your choice of veggies come in around 200 calories.

Dunkin Donuts: Try a veggie egg white omelet with a slice of reduced fat cheddar cheese, served on a multigrain flatbread. It’s under 300 calories, and packs 15 grams of protein.

McDonald’s: Their fruit and maple oatmeal comes with apples, dried fruit, a little cream, and a sprinkle of brown sugar, all for fewer than 300 calories.

Panera: The breakfast power sandwich made with egg, white cheddar, and lean ham is high in protein, fiber (when made on whole-grain bread), vitamins, and minerals.It is on the high side in sodium (830 milligram), but comes in at only 300 calories.

Holiday Treats: Choose Wisely and Work them Off

Everyone indulges at the holidays, and there are certainly treats that are hard to resist. If you do go for the dessert table keep in mind the required activity to counteract the calories consumed. It is also wise to eat clean and restrict calories the days before and after parties and get togethers that will lead to a higher caloric intake

Be sure to check out a healthier alternative below the table that makes a nice presentation!

Holiday Treats and Calories

Vanilla-Pomegranate Parfaits

Vanilla Pomegranate Parfait

Not only do they look festive, they are a rich creamy dessert that gives the illusion of indulging in something sinful without the calories and fat.

Makes: 6 servings
Active Time: Total Time: 



  • 2 tablespoons sugar
  • 2 teaspoons cornstarch
  • 1 cup pomegranate seeds (see Tip)
  • 2/3 cup pomegranate juice
  • 1 tablespoon lemon juice


  • 1 cup low-fat milk
  • 3/4 cup half-and-half
  • 1 vanilla bean, halved lengthwise, or 2 teaspoons vanilla extract
  • 1 large egg
  • 1 large egg yolk
  • 1/3 cup sugar
  • 1 1/2 tablespoons cornstarch
  • 1 tablespoon butter
  • 1/2 cup pomegranate seeds for garnish
  • 6 mint sprigs for garnish


  1. To prepare compote: Mix 2 tablespoons sugar with 2 teaspoons cornstarch in a small saucepan. Add pomegranate seeds, pomegranate juice and lemon juice; stir to combine. Bring to a boil over medium-high heat and cook, stirring, until syrupy, about 5 minutes. Transfer to a small bowl. Refrigerate while you prepare the pudding.
  2. To prepare pudding: Combine milk and half-and-half in a medium heavy saucepan. Scrape in seeds from vanilla bean (or add vanilla extract). Bring to a simmer over medium heat. Remove from the heat, cover and let steep for 5 minutes.
  3. Meanwhile, whisk egg, egg yolk, 1/3 cup sugar and 1 1/2 tablespoons cornstarch in a medium bowl. Reheat the milk mixture just until steaming. Carefully whisk one-third of the steaming milk into the egg mixture. Pour the egg-milk mixture back into the pan. Cook over medium heat, whisking constantly, until very thick, 2 to 3 minutes. Remove from the heat and whisk in butter.
  4. To prepare parfaits: Divide the pomegranate compote among six 6-ounce (3/4 cup) parfait glasses, ramekins or other small dessert cups. Spoon the pudding mixture over the compote. Cover and refrigerate until the pudding is well chilled and firm, at least 3 hours. To serve, garnish each parfait with pomegranate seeds and a mint sprig, if desired.


Per serving: 209 calories; 8 g fat (4 g sat, 2 g mono); 88 mg cholesterol; 31 g carbohydrates; 15 g added sugars; 4 g protein; 1 g fiber; 48 mg sodium; 189 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat