January 23rd

theresa albert - my friend in food


Start Here-Best in Class Breakfast Sandwich

egg mc

I had a fabulous chat with Jason Marcks at WBEZ radio in Chicago.  He voiced the problems that most people have with New Years Resolutions.  No one really knows where to start. His personal issue is that he knows he is supposed to eat breakfast but with his schedule and his, erm, cravings, he always ends up at a drive through.

I have no problem with his four wheeling habit as long as he does it consciously.  Of course, I would prefer that he make Magic Muesli and eat that first or instead of, but I am still convinced that one can eat relatively decently no matter where you find yourself.  You simply have to compare.  No time to do that? Ok.  I will do it for you.

Drive-Thru breakfast can be a killer or a lifesaver because an early first meal will help you control blood sugar levels and caloric intake the rest of the day. Let’s face it, mornings are harried and cooking up a hot breakfast isn’t everyone’s cup of tea. Snagging something through a window may be your only answer and in the spirit of judgement free nutritionism, here’s some help…

Best in Class:

*The trick is to avoid large carb (like monster bagels) and crappy fats (like sausage, margarine and “cheese”)

At McDonald’s

Try This:

Bacon and Egg McMuffin (no cheese, no margarine)

295 calories, 9 g of fat, 16 g protein, 740 mg sodium-ouch!


Breakfast burrito (no cheese)

250 calories, 12 g fat, 10 g protein, 700 mg sodium-ouch!

(PS, the espresso is pretty darn good and better for you than a cup full of cream and sugar)


At Tim Horton’s

Try This:

English muffin egg white/cheese sandwich

220 calories, 6 grams of fat, 6 grams of protein, 590 mg sodium


Yogurt and Berries

180 calories, 2 grams of fat, 4 grams of protein, 45 mg sodium


400 calories, 8 grams of fat, 635 g sodium, 10 g protein


At Dunkin Donuts (for you Jason)

Egg and Ham on English Muffin

200 calories, 11 grams of fat, 10 grams of protein, 620 mg sodium


At Subway

Egg White on 3’ flatbread (no cheese)

150 calories, 5 grams of fat 9 g protein, 580 sodium

Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


2 Responses

    Anne Higgins
    January 10, 2013 at 11:34 am Reply

    Saw your segment on Stephen and Chris show early this morning Theresa. Loved it and am using the recieps asap. My daughter has just applied to Western, Guelp and Ryerson for food and nutrition degree. Not knowin much about this and worried for her options in the careeer world I would love to hear your journey traveled to get to where you are and if there is anything she should get involved with prior to university

    Linda L.
    January 18, 2013 at 2:21 am Reply

    All of those breakfasts are very high in sodium – not a good start to the day! I realize that your choosing the ‘least-unnutritious’ from a list of not-so-good options to help people who are going to eat there anyway do as little harm to themselves as is possible.
    I hope people don’t take it that you are saying these are good choices.

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