Eat This, Not That: Breakfasts on-the-go

CHICOPEE, Mass. (Mass Appeal) - You've probably heard that breakfast is the most important meal of the day but sometimes mornings can get hectic between work and kids. But before you grab a quick breakfast on-the-go Nutritionist Dr. Laura Hutchinson told us which ones you should eat and which ones you should avoid.

EAT THIS
Egg and cheese on an English muffin.
NOT THAT
Bagel and cream cheese
EVEN BETTER
Egg whites and veggies on whole grain flatbread or small tortilla.
WHY?
Add some filling protein to your breakfast, while saving about 200 Calories.  A typical bakery bagel is equal in portion to 4 slices of bread! Plus, with the high carbohydrate and low protein and fiber value, you will be hungry in a couple hours.  To lower fat intake even more, go for egg whites, add some veggies, and make sure your bread is whole grain!

EAT THIS
Orange
NOT THAT
Orange juice
EVEN BETTER
Smoothie! With 1 orange, 1 banana, and 1 cup fat free milk, 2 ice cubes
WHY?
Feeling rushed? Many people just opt for a glass of OJ as they run out the door.  An orange has half the Calories and more fiber.  Even better, blend up two fruits with a cup of milk and some ice cubes to add some filling protein, fiber, and lots of vitamins and minerals to keep you full for a few hours!

EAT THIS
Coffee with milk and sugar
NOT THAT
Flavored latte
EVEN BETTER
Green tea with honey
WHY?
Save about 200 Calories, and fall within your sugar recommendations for the day!  Green tea also has caffeine, but has some cancer fighting phytochemicals as well.  Honey is a more natural sweetener with s few more vitamins and  minerals than table sugar. Local honey may also ward off seasonal allergies!

EAT THIS
Donut
NOT THAT
Muffin
EVEN BETTER
One donut hole and egg sandwich
WHY?
If you are craving something sweet, don't be fooled by the muffin's "healthy" reputation.  A typical muffin at a bake shop has twice as many Calories as a donut, as well as more fat and sugar!  Even better, satisfy your sweet craving with a portion sized donut hole, and grab an egg sandwich to fill you up until lunch.