What’s for Breakfast? Options for a Healthier Fast Food Breakfast Sandwich

Breakfast is the most important meal of the day, and if you’re in the mood for a hot, convenient meal on -the-go, a fast food breakfast sandwich can sound just right. While fast food fare is generally unwholesome, if you are dead set on convenience over nutrition, here are the ‘best’ and ‘worst’ sandwiches (in terms of health) at three popular fast-food chains.

McDonald’s

The Worst:

  • The Bacon & Egg Bagel: This menu item has a triple threat of high calories (530), high fat (26 g) and high sodium (1170 mg).
  • McGriddlers: While the calories and fat aren’t too bad, these sandwiches have around 1100-1260 mg of salt and 16 g of

The Best:

  • Egg McMuffin: while the McMuffins in general are the healthiest on the menu, the Egg McMuffin is the best at 290 calories, 12 g of fat, and 760 mg of

Subway

The Worst:

  • Bread: Flatbread and Sandwich They have twice the calories, fat and sodium of the English muffin option.
  • Topping options: Stay away from the ‘Mega’ and Sausage & Cheese toppings. While Sausage & Cheese trumps Mega, it still adds 300 calories and 20 grams of fat onto the 3rd unhealthiest option, the Bacon &

The Best:

  • Bread: English muffin with Ham and Cheese with 190 Calories, 2 g Saturated fat and 560 mg
  • Topping options: Opt for plain egg & cheese/no meat, order your sandwich with egg whites, and add lots of vegetables. Ham is the healthiest meat

Tim Horton’s

The Worst:

  • Sausage! Choosing a sandwich with sausage over options like bacon, ham or plain cheese, will add 100 calories, 10 grams of fat and 70 mg of

The Best:

  • The Egg & Cheese Wrap (270 calories, 14 fat, 690 sodium) or Egg & Cheese English Muffin (280 calories, 11 fat, 700 sodium). Add ham and you’ll add 20 calories, 1 fat, and 240

 

Breakfast sandwiches are easy enough to make at home: fry an egg, heat up a sausage patty and put it on a toasted English muffin, or fold scrambled eggs, bacon and shredded cheese into a piece of flatbread. But for the time-crunched or non-cooks, keep in mind that some fast food sandwiches are healthier than others.

Synopsis:

Breakfast is the most important meal of the day, and if you’re in the mood for a hot, convenient meal on -the-go, a fast food breakfast sandwich can sound just right. Here are some guidelines for choosing the ‘healthiest’ sandwiches at three popular fast-food chains.

McDonalds:

  • Avoid: the Bacon & Egg Bagel (530 calories, 26 g fat and 1170 mg sodium) as well as the McGriddlers, which have around 1100-1260 mg of salt and 16 g of
  • Choose instead: the McMuffin sandwiches, especially the Egg McMuffin (290 calories, 12 g of fat, and 760 mg of sodium).

Subway:

  • Avoid: Flatbread and Sandwich bread options, and Sausage & Cheese and ‘Mega’ as toppings. By simply staying away from these, you will spare yourself huge amounts of fat, calories and
  • Choose instead: Egg & Cheese or Ham, Egg & Cheese on an English Muffin. Be sure to order egg whites and add a lot of vegetables!

Tim Horton’s:

  • Avoid: sausage! Choosing a sandwich with sausage over options like bacon, ham or plain cheese, will add 100 calories, 10 grams of fat and 70 mg of
  • Choose instead: Egg & Cheese Wrap (270 calories, 14 fat, 690 sodium) or Egg & Cheese English Muffin (280 calories, 11 fat, 700 sodium).

 

 

 

 

 

 

 

References:

McDonald’s:  http://www.mcdonalds.ca/NutritionCalculator/index_en.html

Subway: http://world.subway.com/Countries/NutritionFiles/CanNutritionValues.pdf Tim Horton’s: http://www.timhortons.com/ca/en/menu/nutrition-calculator.html