Starting right with breakfast choices

It seems like at least once a month a new journal article touts the benefits of breakfast. One of the most persuasive statistics I've seen is that people who skip breakfast are 4.5 times more likely to be overweight than those who don't. But just because it's important to eat breakfast doesn't mean you can indulge in a free-for-all at the buffet table. Here are a few tips to start your day with healthier choices.

Oatmeal vs. granola vs. Farina (Cream of Wheat)

Most people assume granola is a health food, but it's actually a snack food that originated in the late 19th century. Granola catapulted to fame in the 1960s, when the hippie movement made it their "all-natural" cereal of choice -- it was a popular and convenient treat at events like Woodstock. Since the term "natural" is associated with "healthy," granola "became" a health food. It had the right look -- it's not frosted or brightly colored like high-calorie sweet cereals, and it looks like it should pack a lot of fiber, right? Unfortunately granola fails to deliver as a healthy breakfast. With about 460 calories to 560 calories per cup, granola is usually sweetened with sugar or honey and also comes with nuts and dried fruit, which significantly spike the calorie total. (To give you an idea, just 1 ounce of chopped walnuts has about 200 calories.)

Nearly all hot cereals -- with the exception of farina and grits -- are whole-grain dishes. Farina (cream of wheat) is made from the endosperm of the wheat kernel, which is milled to a fine consistency and then sifted to a texture similar to grits. The difference is that it's made from wheat instead of corn. One cup of farina has about 130 calories, not including any sugar you might add.

The clear winner from this group is the oatmeal, even though it could run a bit higher in calories. A 1/2 cup of dry quick oats -- equal to about 1 cup cooked -- has about 150 calories, but the instant oatmeal packets contain about 100 calories each. Oatmeal is packed with nutritional pluses, including protein, iron, magnesium, zinc, manganese, thiamin and fiber. And you've probably seen food labels or TV commercials claiming that it lowers your cholesterol. That's because oats contain soluble fiber. According to research, soluble fiber (beta-glucans) may help lower blood cholesterol levels and reduce heart disease risk when included in a diet that is also low in saturated fat and cholesterol. The 3 grams per day of oat beta-glucan needed to lower cholesterol can be obtained by eating 1 1/2 cups of cooked oatmeal (3/4 cup of uncooked oatmeal), or roughly three packets of instant oatmeal. But be careful: Just as granola becomes a diet disaster as soon as it's sweetened and spruced up, oatmeal can deliver a higher-calorie punch if you add brown sugar, butter, honey and/or whole milk.

FIT TIP: Stick to add-ons such as fresh fruit, cinnamon and nutmeg to keep your breakfast healthy.

Sausage vs. bacon vs. ham

Ham is the winner at only 25 calories to 30 calories per

1-ounce slice. In addition to It's also low in saturated fat -- the unhealthy fat that's linked to heart disease. Sausage and bacon, on the other hand, are not such good choices. If you were to pick between the two, sausage might just be the lesser evil. For instance, if you're frying up your own bacon, it's easy to start throwing strips in the pan, and before you know it, you'll have polished off a lot more than just two. At 70 or more calories per strip (not to mention 2 grams of saturated fat -- about 10 percent of the daily recommendation), bacon is not a great choice. At least with the sausage, you probably won't eat more than two links, although they're no bargain either at 90 to 125 calories per link (and 3 grams of saturated fat). Sausage patties can be even worse at almost 150 calories per patty.

FIT TIP: If you love bacon, try turkey bacon, which has half the calories (35) and saturated fat. Calorie-wise, things look a little better if you opt for Canadian bacon, which has 65 calories to 75 calories for 2 ounces. Some great meatless sausage links (e.g., Morningstar Farms Breakfast Links), at only 40 calories each, are also very low in saturated fat. Again, turkey sausage links are also better at 67 calories each. But be wary of chicken apple sausage, which can be as bad as regular sausage. Always check nutrition labels when available because calorie and fat content vary by brand.

Waffles vs. pancakes vs. French toast

Plain waffles and pancakes don't seem so bad calorie-wise. And they're not if you just have one or two -- and are careful when applying the "extras." A 6-inch homemade pancake has about 175 calories, whereas a waffle can be as high as 220 calories. If you're at a restaurant, the pancakes are usually larger and served in stacks of at least five. A short stack of pancakes served with sugar-free syrup and margarine at IHOP has a bit less than 600 calories, and a single pancake at Bob Evans has 260 calories. A 6-ounce waffle at Bob Evans "costs" 340 calories, while at Denny's, the Belgian waffle platter will run you more than 600 calories -- before adding syrup, butter or fruit. French toast, though, is typically the least healthy choice. Denny's French toast platter contains more than 1,200 calories, and just three slices with syrup is about 800 calories. An order of stuffed French toast at Bob Evans has 587 calories -- and that's without syrup.

To make matters worse, all these foods keep bad company. The standard toppings --butter, syrup and sugar -- add empty calories. And the fancy toppings -- from whipped cream to syrupy, sugary fruit mixes to chocolate sauces -- turn these breakfast options into desserts. Really big desserts.

FIT TIP: If you're cooking at home, you have a few options. Use whole-wheat flour, whole-wheat mixes or whole-wheat bread for your French toast -- the calorie count doesn't always decrease noticeably, but at least you'll be getting whole-grain health perks. And try making your French toast or pancakes with egg whites. Also, add fresh fruit directly into the batter, and don't be shy about it -- if you pack your pancakes with berries or bananas, each pancake will have fewer calories and more nutrients (the fruit displaces some calories from the pancake batter). And whether you're eating out or eating at home, opt for light syrup, and don't pour it on -- use a spoon and measure 2 tablespoons. Aunt Jemima Lite Syrup has 100 calories for 1/4 cup (4 tablespoons) versus 210 calories for the regular version.

Butter is higher in calories and fat than syrup (100 calories per tablespoon). However, you can use a margarine spray (e.g., I Can't Believe It's Not Butter Spray), which only has a few calories for 10 sprays. Also, don't confuse fruity syrup with fruit; they're not the same thing. Try a low-sugar or sugar-free jelly, which has about 10 to 25 calories per tablespoon (e.g., Smucker's Sugar Free, 10 calories).

Muffins vs. scones vs. croissants

Well, croissants are packed with loads of butter, and scones and muffins are typically large individually-baked pieces of cake. If you have to choose, a plain croissant is really your best bet, ranging from 240 to 350 calories. Some variations may even be low in calories, like Starbucks' (calories vary per location - check their Web site) raspberry and cream cheese filled croissant is 260 calories, and a typical apple croissant is about 150 calories to 250 calories. As for muffins and scones, they normally start in the 400-calorie range. A Panera Cinnamon Chip Scone has 570 calories, and a Dunkin' Donuts Honey Bran Raisin Muffin has 480 calories.

FIT TIP: Split the muffin with another person; don't even tempt yourself by thinking you'll save the other half for later. Reduced-fat or fat-free muffins are not necessarily lower in calories. For instance, Dunkin' Donuts Reduced Fat Blueberry Muffin has 400 calories, but at Panera, the Low Fat Tripleberry Muffin has 300 calories, and Starbucks' Low Fat Blueberry Muffin has 290 calories.

Bagel vs. toast vs. English muffin

As a rule, bagels are the worst choice -- they're oversized and very dense, plus they keep lousy company (like cream cheese). For a plain bagel with nothing on it, you're looking at about 300 to 450 calories (e.g. Dunkin' Donuts multigrain bagel, 380 calories; Dunkin' Donuts plain bagel, 320; Starbucks bagel: 290 to 320 depending on location; Einstein Bros plain bagel, 320 calories). Store-bought bagels such as Lender's are not a bad deal, normally around 130 to 250 calories apiece.

Your best bet however, is an English muffin. They are reasonably portioned and denser than your average piece of toast, so they're a pretty good deal at 120 calories. Toast can also be calorie-controlled, but you need to be wary about all the options out there. Your average piece of white, multigrain or wheat bread has anywhere from 45 calories to 80 calories, and the average whole-grain slice has 60 calories to 110 calories. Check the ingredient list if you're unsure if your bread is a good choice -- if the first item isn't "wheat" or "whole grains," you could be eating white bread darkened by caramel coloring. Whole-grain breads, made with the whole wheat kernel, are not always lower in calories, but they provide many health perks plus feelings of satiety.

FIT TIP: Go for a whole-wheat English muffin (120 calories) or a light multigrain English muffin (only 100 calories). Use a margarine spray if you want some buttery flavor without the calories of actual butter. If you prefer toast, stick to just two slices, and look for a sugar-free, whole-wheat bread. Also watch out for toppings or smears no matter which bread you choose. The ultimate health value of your breakfast may depend on the toppings you choose:

One pat of butter:

25 to 30 calories

One scrambled egg:

80 to 95 calories

2 tablespoons of cream cheese: 90 to 100 calories

Apple butter: 60 calories in

2 tablespoons

Strawberry jam: 60 calories in 2 tablespoons

CHARLES STUART PLATKIN is a nutrition and public health advocate and author.

Copyright 2006 by Charles Stuart Platkin.