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By Holly McCord, RD, with Gloria McVeigh, Prevention

Ever get the guilty feeling that you’re being watched as you toss the double fudge brownie mix into your grocery cart? Well, you are!

We checked with some of the top US nutrition experts, who admitted they secretly spy on the rest of us as we make real-world choices in restaurants and grocery stores. Here are their top five gripes.

1. We can’t tell the good fats from the bad ones.
“Most people still don’t get that some fats are actually good for you,” says Alice Lichtenstein, DSc, an American Heart Association spokesperson. “You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils.”

Smarter: Fit in good fats. “If you keep track of total calories, you don’t have to worry about how much fat you eat, just what kind,” explains Dr. Lichtenstein. Grandpa Po’s Slightly Spicy Nutra Nuts use only canola oil (160 cal, 10 g fat, 1 g sat. fat, 2 g fiber, 60 mg sodium); at healthy food supermarkets.

2. We supersize to save money.
“People think that supersizing a restaurant meal is a money saver, but it’s not a health bargain if it has way too many calories,” says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.

Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.

3. We think anything liquid has no calories.
“What freaks me out is the amount of sugared soda and juice we drink,” says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. “I’d like to see all the sugared drinks sent out into space, where they could orbit the Earth forever.” Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.

Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.

4. We don’t know how “hungry” really feels.
“If you don’t know when you’re hungry, you don’t know when you’re full, so you won’t know when to stop eating,” says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.

Smarter: Tune in with mindful eating. Here’s how.
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).
2. Eat slowly, pausing often to rate how your hunger changes.
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.

5. We have a microwave addiction.
Many women come home from work and pop a frozen entrée into the microwave. “Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C,” explains Jo Ann Hattner, RD, clinical dietitian at Stanford University Medical Center.

Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.

By David Zincked, with Matt Goulding

Somewhere between the brick ovens of Italy and the delivery cars of America something went horribly wrong. The traditional pizza, made with just bread, cheese and tomatoes, is now tricked out with inflated crusts, four-cheese toppings, and a surplus of pepperoni, all of which contribute to its quadrupled caloric count. And man, do we love it. With 69,000 pizza joints scattered across the U.S., it’s no wonder that each man, woman and child devours an average of 46 slices a year. That’s the equivalent of 23 pounds of pie! Any way you slice it, we’re taking in a lot more fat than our slimmer friends in Italy, where only 9 percent of the population is obese compared to our 34 percent . Their secret: Thin crust, half the formaggio, and extra vegetables. That’s why we’ve included Best and Worst pizzas in our new book: Eat This, Not That! The Best (& Worst!) Foods in America! The following 7 problematic pies are pulled straight from the book: Avoid them at all costs, and see how, with the help of the Eat This, Not That! series, you can lose 10 pounds or more of belly fat–while still eating all of your favorite foods!

7. WORST SEAFOOD PIZZA
Red Lobster Lobster Pizza
720 calories
30 g fat (13 g saturated)
1,390 mg sodium
69 g carbs

It’s a cool concept (certainly more appetizing than your grandfather’s old anchovies habit), but it makes for a heavy meal that’s stuffed with more sodium than you should eat in one sitting. Fare from the sea is one of the best ways to go, but sprinkled over a bed of starchy dough and fatty cheese and you’ve got a different story altogether. Billed as a starter, this Lobster Pizza is the only pizza on Red Lobster’s menu. Luckily it shares space with one of the world’s greatest appetizers–shrimp cocktail–and the chain restaurant is among the healthiest chain restaurants in the land, so you’ll have no problem finding better options.

Eat This Instead!
Chilled Jumbo Shrimp Cocktail
120 calories
1 g fat (0 g saturated)
590 mg sodium
9 g carbs

Note: This one simple Eat This, Not That! swap will save you 600 calories. Try this once a day with your other favorite foods and you’ll lose more than a pound a week–without dieting!

6. WORST VEGGIE PIZZA
Papa John’s Pan Crust Garden Fresh Pizza (2 slices)
740 calories
38 g fat (12 g saturated)
1,320 mg sodium
78 g carbs

Just because it’s topped with veggies doesn’t make it healthy. The real problem here isn’t the toppings, though; it’s the excessively thick, greasy pan crust that sinks this veggie-strewn ship. Two slices of this garden fresh pie will set you back the caloric equivalent of 7 ½ Rice Krispies Treats, and it’ll stuff your belly with as much salt as you’ll find in nearly 4 large orders of McDonald’s French Fries. Save over 300 calories by switching to a larger pie (14″) with a thinner crust. Just another example of why crust is king when trying to find a healthy pie. (See other nutrition landmines masquerading as “healthy” meals on our SLIDESHOW: The 30 Worst Foods in America.)

Eat This Instead!
Thin Crust Garden Fresh Pizza (2 slices)
420 calories
22 g fat (5 g saturated)
940 mg sodium
46 g carbs

5. WORST STUFFED PIZZA
Sbarro Stuffed Pepperoni Pizza
960 calories
(Sbarro doesn’t offer other nutritional information)

Sbarro’s individual pizza slices are oversized to begin with, but throw in the stuffed factor and you’re looking at this single worst slice of pizza in America–the equivalent of almost 4 pepperoni slices from Pizza Hut. A rule of thumb for ordering pizza in general (and it’s especially applicable at Sbarro) is to always choose the thinnest crust possible, and to always avoid any “stuffed” options, which indicate at least double the toppings. Downsize this massive wedge for a Fresh Tomato Pizza–and be sure to limit yourself to just one.

Eat This Instead!
Fresh Tomato Pizza
450 calories
4. WORST PIZZA LUNCH COMBO
Romano’s Macaroni Grill Sicilian Mio Pizza and Insalata Blu
1,010 calories
58 g fat (22 g saturated)
2,755 mg sodium
71 g carbs

Consuming over half your daily calories at lunch is asking for energy trouble in the afternoon (not to mention difficulties with your belt buckle). Macaroni Grill boasts about their perfect sized lunch combos as if super-sized individual pizzas and high-calorie “side” salads are a good thing. Even more disturbing is the fact that recent research found that people tend to underestimate portion sizes when their meals have more variety in them, so you’re bound to eat more when you have more pieces to your meal. All the more reason to skip the Mac Grill combo meals and choose a simpler lunch, instead. (But beware: Healthy doesn’t come easy at this restaurant, especially with pasta. Canneloni or Pasta Pomodoro are the only two bowls with less than 1,000 calories.)

(Beware the sodium overload on our list of The 20 Saltiest Foods in America 2009.)

Eat This Instead!
Chicken Cannelloni Lunch
590 calories
29 g fat (17 g saturated)
1,710 mg sodium
41 g carbs

3. WORST CALZONE
Pizza Hut Meaty P’Zone Pizza
1,480 calories
66 g fat (30 g saturated, 2 g trans)
3,680 mg sodium
152 g carbs

The word “calzone” alone should spell trouble, but this Pizza Hut Meaty P’Zone takes bad pizza pockets to a completely different level. The worst part is that Pizza Hut brags about their massive P’Zone like it’s something to be proud of: The website reads “Over 1 LB of pizza goodness.” Why is it over a pound? Because it’s a regular-sized 12″ pizza folded over onto itself and stuffed with meat and cheese. There’s nothing impressive about eating an entire pizza by yourself.

Eat This Instead!
Meat Lover’s 12″ Pan Pizza (1 slice)
330 calories
18 g fat (7 g saturated, 0 g trans)
820 mg sodium
27 g carbs

2. WORST PIZZA APPETIZER
Uno Chicago Grill Pizza Skins
2,400 calories
155 g fat (45 g saturated)
3,600 mg sodium
195 g carbs

How are pizza skins different from an actual pizza? Well, they’re not–they just come topped with crumbly processed bacon bits and a big fat dollop of sour cream. The only reason this monstrous dish didn’t make it to our number one worst pizza spot is because it’s supposed to be an appetizer, which means that some of the damage is mitigated by the fact that multiple people are digging in (or should be, at least). But even if you’re traveling with a party of 5, it makes no sense to order what’s essentially a family-sized pizza before your meal. To put it in perspective, a medium 12″ pepperoni pizza from Pizza Hut only racks up 1,840 calories. That’s nearly 600 fewer calories than you’ll find in this one appetizer! Disgusting. (Related: Appetizers and drinks are both easy ways to ruin a meal. Avoid any item on our SLIDESHOW: The 20 Worst Drinks in America.)

Eat This Instead!
Crispy Cheese Dippers
840 calories
48 g fat (18 g saturated)
2,490 mg sodium

1. WORST PIZZA IN AMERICA
Uno Chicago Grill Chicago Classic Deep Dish Individual Pizza
2,310 calories
165 g fat (54 g saturated)
4,920 mg sodium
120 g carbs

This individual pizza has been named Worst Pizza in America three years in a row now, but Uno Chicago Grill doesn’t seem to care–all they’ve done to minimize the epic impact of this monstrous meal is to change the nutrition labels on their website to reflect the calories “per serving,” instead of the total calories per dish as a whole. What’s revealing about that slight of hand is that it shows that Uno knowingly sells an individual pizza that actually has three servings’ worth of calories, fat, sodium, and carbs. This one individual pizza has more calories than you should eat in a day and more than two days’ worth of sodium. (That’s as much salt as you’ll find in 27 small bags of Frito Lays Potato Chips!) The only way to go at Uno is to steer away from the infamous deep dish Chicago-style pizzas and opt for a flatbread pie instead.

Eat This Instead!
Cheese and Tomato Flatbread Pizza (1/2 pizza)
405 calories
16.5 g fat (7.5 g saturated)
1,065 mg sodium
46 g carbs
HALL OF FAME
THE BEST PIZZAS IN AMERICA

Next time you’re hankering for a pie, grab a slice from one of these premium pizzas.

BEST VEGGIE PIZZA
Pizza Hut 12″ Fit and Delicious Diced Red Tomato, Mushroom and Jalapeno (2 slices)
300 calories
16 g fat (7 g saturated)
1,220 mg sodium
46 g carbs

BEST HAWAIIAN PIZZA
Domino’s Thin Crust Ham and Pineapple Pizza (2 slices)
294 calories
14 g fat (5 g saturated)
790 mg sodium
30 g carbs

BEST INDIVIDUAL PIZZA
Chuck E. Cheese Individual Cheese
540 calories
19 g fat (8 g saturated)
1,255 mg sodium
69 g carbs

BEST MEAT-LOVER’S PIZZA
Pizza Hut Meat Lover’s 12″ Pan Pizza (1 slice)
330 calories
18 g fat (7 g saturated, 0 g trans)
820 mg sodium
27 g carbs

School is back, and I wanted to extend  a special invitation for moms. I am offering a special low rate of $40 per session. Save even more when you book 10 sessions or more at once. This rate is over HALF off my normal rates. Take advantage of this incredible offer. It won’t Last!

Call Chris at (310) 704-3634

See you there!

Chris Neville
“Stay Healthy My Friends”

WELCOME FRIENDS!

Boot Camp is back! We meet in Hermosa Beach 1 block north of the Hermosa Beach Pier. Times are Monday, Wednesday & Friday at 9:00am. Classes last 1 hour and are DISCOUNTED for ZIPREALTY Agents (plus family & friends) at $20 per session.

Work out with your family and friends! Classes are filling up fast, so please email me or call me to reserve your spot.

This class is for ALL fitness levels. Make a commitment to yourself to stay healthy and to get into shape while having fun on the beach.

Private and Group training also available to ZipRealty Agents + Family and Friends. Call or email me to inquire.

CALL CHRIS NEVILLE 310-704-3634 or email at thenevman@yahoo.com

WELCOME ZIPREALTY!

Boot Camp is back! We meet in Hermosa Beach 1 block north of the Hermosa Beach Pier. Times are Monday, Wednesday & Friday at 9:00am. Classes last 1 hour and are DISCOUNTED for ZIPREALTY Agents (plus family & friends) at $20 per session.

Work out with your fellow Zipsters! Classes are filling up fast, so please email me or call me to reserve your spot.

This class is for ALL fitness levels. Make a commitment to yourself to stay healthy and to get into shape while having fun on the beach.

Private and Group training also available to ZipRealty Agents + Family and Friends. Call or email me to inquire.

CALL CHRIS NEVILLE 310-704-3634 or email at thenevman@yahoo.com

Keep things varied with intervals. They burn belly fat more effectively than standard cardio. Remember, though, that intervals are relative—so increase intensity equally. The biggest mistake people make is working too hard during the recovery period, which defeats the point of intervals.

Interval training “will skyrocket your post-workout metabolism, allowing you to burn almost twice as many calories as you would with traditional cardio workouts,” says Craig Ballantyne, Men’s Health fitness advisor, who designed the bodyweight workouts. Your easiest move: Get on a stationary bike, go as hard as you can for 20 seconds, rest for 20, and go again. Do that eight times. You’ll be drained—but done in just minutes.

Stay motivated with social support. Get your friends and family to train with you. Or create a profile in the Belly Off! community. Listen to a guy who calls himself Crux on the Belly Off! forum: “Keep in mind that you are not just doing this for yourself. There are a lot of people counting on you living a long and healthy life—your kids, wife, husband, brother, sister, parents, etc. Keep these people, and your goals, in mind, and you will succeed!”

Use your days off effectively. Non-training days don’t necessarily mean non-active days. Aim to do 30 minutes of light cardio or stretching through leisurely activities such as walking your dog or try yoga. It will improve your breathing, focus, and endurance—not to mention relieve sore muscles. This sort of between-workout activity can be mentally refreshing and physically restoring—perfect for breaking out of a slump.

Don’t overdo it, though—you don’t want to compromise your “on-day” workouts. Your focus should always be on quality, not quantity. Your body needs time to recover after difficult sessions.

Learn to increase resistance properly. Focus on reps before weight. If a set calls for eight reps, any weight where you can do six to 10 reps is the right amount. If you can do more, increase the weight; if you can’t do six, drop back.

Write down what you eat. Your gains at the gym are reflected on the scale only if you’re eating a healthy diet and watching calories. We all have the tendency to underestimate how much we are eating. Don’t think you can just “guesstimate” your daily intake—losing weight is a numbers game. Write down what you eat and, based on your calculations, gauge the necessary changes you need to make.

Exercise Excuse No. 1: “I Don’t Have Time.”

You know you should be exercising. We’ve all heard that physically active people are healthier. They’re less likely to develop heart disease, diabetes, and some cancer, they sleep better, and they feel happier and more energetic. Of course, a fit body looks better, too. But when it comes time to actually get out there and start moving, many of us have a long list of excuses not to exercise — too little time, too little energy, or we simply don’t like to work out.

How can you get past the excuses and get moving? Here are six top exercises excuses cited by fitness experts who spoke with WebMD — along with tactics for overcoming them.

“How much television do you watch?” asks Walter Thompson, PhD, professor of kinesiology and health at Georgia State University

During your shows, use resistance bands, or walk in place. Or use Tivo so you can skip the commercials and see a one-hour show later in just 40 minutes, says James Hill, PhD, co-founder of the National Weight Control Registry: “That’s 20 minutes right there.” Better yet, turn off the TV and spend your newfound time working out.

If it’s work that’s sapping all your spare time, try exercising on the job. Close your office door and jump rope for 10 minutes, or walk in place, Thompson suggests.

Your exercise doesn’t have to be a formal workout either. Try making small lifestyle changes that help you move more: take the stairs instead of the escalator, don’t drive when you can walk, and get a pedometer and try to increase the number of steps you take throughout the day.

The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week, which may sound daunting, but actually works out to a little over 20 minutes each day. The good news is that three 10-minute exercise sessions work just about as well as one 30-minute one, and can be much easier to fit into your schedule.

People who exercise regularly “make it a habit,” says Hill, who is director of the Center for Human Nutrition at the University of Colorado, Denver. “They haven’t bought any more time during the day than anyone else. What we’ve done is prioritize it. We find time for things we value.”

Exercise Excuse No. 2: “I’m Too Tired.”

It may sound counterintuitive, but working out actually gives you more energy, says Marisa Brunett, a certified athletic trainer in Orlando, Fla, and spokeswoman for the National Athletic Trainers Association. Once you get moving, your fatigue will likely disappear.

“You’re getting the endorphins [feel-good hormones in your body] to release,” says Brunett. “And you’re getting the circulation going — as opposed to coming home and crashing on the couch.”

It may help to work out in the morning, before you get wiped out by a demanding workday, says kinesiologist Lynette Craft, PhD, assistant professor of preventive medicine at Northwestern University.

But if you’re just not a morning person, don’t worry. Brunett, who likes to work out in the middle or end of the day herself, recommends doing it whenever you feel best.

Exercise Excuse No. 3: “I Don’t Get a Break From the Kids.”

The answer is to multitask, experts say.

“Take the kids with you,” says Hill. While they’re swinging, you can walk around the playground or the backyard, or jump rope. Walk the kids to school instead of driving them. During their soccer games or practices, walk briskly around the field.

Use your family time for active pursuit, Brunett suggests. Go biking with your kids, put up a badminton net in the yard, sign up as a family for “fun runs,” or just walk around the neighborhood with your children. When the weather’s bad, try active video games like Dance Dance Revolution, Wii Sport, and Wii Fit.

And remember that your fitness is good for your kids as well as you. “When mom or dad is more fit, has more energy, the whole family benefits,” says psychologist Christina Recascino, PhD, a professor in the human factors department at Embry-Riddle Aeronautical University.

Exercise Excuse No. 4: “Exercise Is Boring.”

“Exercise should be like sex,” says sports physiologist Mike Bracko, EdD, FACSM, a certified strength and conditioning specialist and director of the Institute for Hockey Research in Calgary. “You should want it and feel good about it before you do it. And it should feel good while you’re doing it.”

So how do you get there? First, find an activity you love. Think outside the box: try inline skating, dancing, or gardening. Join a sports league. Or, if you love music, try ballroom dancing. “There’s an exercise for everyone,” says Recascino. “It doesn’t have to be onerous or unpleasant.”

If it makes exercise more enjoyable for you, it’s OK to watch Oprah or read while you’re on the exercise bike or treadmill — just don’t forget to pedal or run.

Working out with a group also helps many people. “Not everybody’s cut out to put on their iPod and go on a six-mile run by themselves,” says Peter Nierman, MD, assistant professor of psychiatry at the University of Chicago.

To find a group, look through local sports publications or on the web. Or simply recruit several friends.

And, every once in a while, try something totally new. “Mix it up so you don’t get bored,” says Brunett.

Exercise Excuse No. 5: “I Just Don’t Like to Move.”

“There are people who really enjoy not moving,” says exercise physiologist Gerard Endress, fitness director of the Duke Diet & Fitness Center. They prefer to knit, read books, or watch TV. “I work with those people on, ‘Can you walk in the mall?’” he says.

If it’s sweating you don’t like, you can get a good workout without perspiring excessively, Endress says.

You can work out indoors, where it’s air conditioned. You can swim so you won’t notice any perspiration. Or, try a low-sweat activity like yoga.

If exercise hurts your joints, try starting by exercising in water, recommends Brunett. The stronger your muscles get, the more they can support your joints, and the less you’ll hurt. If your physical limitations are more serious, check with your local sports medicine or rehabilitation clinic, or find an athletic trainer who can help you figure out exercises that are still safe and easy to do

If you don’t like to move because you feel too fat, start with an activity that’s less public, like using an exercise video at home. Walk with nonjudgmental friends in your neighborhood while wearing clothes that provide enough coverage that you feel comfortable.

And remember that gyms today are different. “You don’t have the Spandex gyms as much,” says Endress. Women-only places like Curves may be more comfortable.

Exercise Excuse No. 6: “I Always End up Quitting.”

Set small, attainable goals. Then you’re more likely to feel like a success, not a failure, says Brunett. If you exercise for five minutes a day for a week, you’ll feel good — and more likely to want to try 10 minutes a day the next week.

It also helps to keep a log and post it somewhere public — even on Facebook. Craft calls it a “wall of encouragement.” Friends and family can then say, “Hey, you did 15 minutes yesterday. Great job,” she says. A log also helps you see if you’re starting to fall off the wagon (or the treadmill).

Having an exercise buddy keeps you accountable as well, says Boston psychologist Eric Endlich, PhD, who works with patients who need motivation to diet and exercise. When you back out of a scheduled workout, you’re letting down your buddy as well as yourself.

And look toward the future. It’s harder to start exercising than to stick with it once you’ve got your momentum going, says David Coppel, PhD, a sports psychologist in Kirkland, Wash.: “I bet you after two weeks of this, you’ll feel really good.”

By Karen Springen
WebMD Feature

Sorting Out the Healthiest Options

While plenty of high-fat and high-calorie breakfast choices abound at fast-food restaurants, most chains offer at least one or two items that are healthier. Here are some of the worst menu items at several major chains and suggested substitutes to consider if you find yourself at the drive-through. WebMD doesn’t endorse these “better bets”; some still may be too high in sodium or calories for your diet.

Benefits of a Healthy Morning Meal

Breakfast really is the most important meal of the day — it gives you energy to start the day and is linked to many health benefits. Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels.

McDonald’s: Worst Choices

Pass on the Deluxe Breakfast with a regular or large biscuit and the Big Breakfast because they can set you back a minimum of 790 calories, 51 g fat, and 18 g saturated fat.

McDonald’s: Better Bet

Your better alternative under the golden arches is the Egg McMuffin (300 calories, 12 g fat, 5 g saturated fat, 2 g fiber, 820 mg sodium). To help make the healthiest choices at McDonald’s or any other fast-food chain, ask for a nutrition information brochure at the counter or check out the web site. Look for items that contain some fiber and protein that will keep you feeling satisfied for hours and don’t have too much sugar, sodium, or saturated or total fat.

Burger King: Worst Choice

Skip the Enormous Omelet Sandwich (730 calories, 45 g fat, 16 g saturated fat, and 1,949 mg sodium) containing an omelet on a specialty bun topped with bacon, sausage, and cheese — a high-calorie, high-fat, high-sodium sandwich containing almost a day’s worth of fat and sodium.

Burger King: Better Bet

Choose the Ham Omelet Sandwich (290 calories, 13 g fat, 4.5 g saturated fat, 870 mg sodium, and 1 g fiber) for a breakfast that will help keep you feeling full until lunch.

Jack in the Box: Worst Choice

Even though it sounds healthy, the Sirloin Steak & Egg Burrito with Fire Roasted Tomato Salsa has a whopping 790 calories, 48 g fat, and 5 g saturated fat along with 6 g fiber.

Jack in the Box: Better Bets

Take your pick and enjoy a Breakfast Jack (290 calories, 12 g fat, 4.5 g saturated fat, 760 mg sodium and 1 g fiber) sandwich with a slice of ham, cheese and an egg, or for a few more fat calories, make it a Bacon Breakfast Jack (300 calories, 14 g fat, 5 g saturated fat, 728 mg sodium, and 1 g fiber).

Skip Carl’s Junior for Breakfast

French Toast Dips with syrup are the better bet but hardly healthy. Worst bets include the Breakfast Burger loaded with a burger, egg, bacon, cheese, and hash brown nuggets (830 calories, 47 g fat, 15 g saturated fat, 1,580 mg sodium, and 3 g fiber) or the hard-to-hold Loaded Breakfast Burrito bursting with scrambled eggs, sausage, bacon, 2 cheeses, and salsa wrapped in a tortilla (820 calories, 51 g fat, 16 g saturated fat, 1,530 mg sodium, and 2 grams fiber).

Starbucks: Worst Choices

Worst bets on the Starbucks menu include pretty much all the other high-fat, high-sugar options that won’t keep you full until lunch. This includes Starbucks Classic Coffee Cake (570 calories, 28 g fat, 10 g sat fat, 7 g protein).

Starbucks: Better Bets

Starbucks is a popular morning stop for coffee and a quick treat. Breakfast items vary by region, featuring both indulgent and healthy choices. Better bets include the Spinach Roasted Tomato, Feta & Egg Wrap (240 calories, 10 g fat, 3.5 g saturated fat, 13 g protein, 7 g fiber), the fruit and cheese platter, and any of the low-fat bran muffins, scones, and coffee cake.

Subway: Worst Choice

You won’t lose weight if you opt for our pick for the worst choice, the 6 inch Chipotle Steak & Cheese Breakfast Sandwich (600 calories, 32 g fat, 11 g saturated fat, 1,470 mg sodium, 6 g fiber).

Subway: Better Bets

Enjoy a Cheese Breakfast Sandwich (410 calories, 18 g fat, 8 g saturated fat, 23 g protein, 1,010 mg sodium, 5 g fiber) on a 6 inch whole grain roll piled high with veggies for a healthy high-protein, high-fiber portable meal.

Bottom Line on Breakfast

If you find yourself at a fast-food chain in the morning, always opt for the healthiest breakfast options, or eat a smaller portion and save the other half. You can eat out healthfully, but nothing compares to the numerous breakfast options at home, from an egg and whole-wheat toast to a whole-grain breakfast parfait with fruit and yogurt. Short on time? Pack it the night before and take it along with you.

From WebMD.com