Breakfast Out

For many eating breakfast out is a real treat. It’s a great way to start the day and also reconnect with family and friends. But, how can you eat breakfast out and still strive for “healthful”? I asked this question of the participants in my weight loss and healthy eating class. They had some great responses:

• Only eat one egg—you can be satisfied with just one. Many people eat two out of habit.

• One couple liked to share a two egg breakfast at a local restaurant –each got one egg, one slice of whole wheat toast and one slice of bacon. It saves calories and helps the budget, too. I was pleased to hear this response because at an earlier class session they were complaining about what a restaurant charged for two eggs without the bread. They learned that they should keep the bread—make it whole grain– and just cut the portions. Yeah!

• Go for a veggie omelet— one class member really liked spinach omelets. She confessed that she hasn’t gotten the “nerve” to “hold the cheese”, yet. My thoughts…for her…why not go for an egg white vegetable omelet and keep the cheese. It’s a trade-off. Vegetable omelets are a great way to help meet that daily vegetable recommendation.

• There was also a discussion of splitting that veggie omelet breakfast to control portion sizes. That gives each diner ½ an omelet, one piece whole-grain toast, a ½ fruit, a small amount of potatoes. They admitted that they didn’t need that larger meal and weren’t really hungry with just half.

Egg white sandwiches at fast food breakfast places aren’t awful. You can take the Canadian bacon off, or feel comfortable that it has more protein and less fat than “regular” bacon.

Overall we were in agreement that oatmeal at a restaurant can be costly and quite often “instant” and not a good source of fiber. Also eating cold cereal out didn’t usually offer good options for high fiber and low sugar. Restaurants tend not have low-fat or skim milk or yogurts available. It’s also a budget thing—most did not want to spend the money for what they got for these items out.

Overall, eating breakfast at home provides more healthful options. But we all agreed, with some careful selections, a friendly restaurant and perhaps even an agreeable dining companion; eating breakfast at a restaurant does not have to sabotage an otherwise healthful diet.

Here are a few delicious recipes to make breakfast at home

Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

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updated on 10-29-2020