A new breakfast test in the November 2010 issue ShopSmart, from the publisher of Consumer Reports, rates the best and worst choices at seven ‘popular’ restaurants based on calories, fat, and sodium. Be ready to be surprised, it’s actually not all that bad on some products, but it’s kinda bad on others. So beware.

ShopSmart’s “Better Breakfasts” feature highlights which breakfasts to pick and which to skip at national chain restaurants, breaking down what ingredients a healthy breakfast should contain and offering a calorie count of popular breakfast snacks.

DUNKIN’ DONUTSFast Food Breakfast

  • PICK IT: Ham, Egg & Cheese Wake-Up Wrap (200 calories)
    Saturated Fat 4.5g, Sodium 640mg, Sugars 1g, Protein 10g, Fiber 1g
  • SKIP IT: Sausage, Egg & Cheese On Croissant (640 calories)
    Saturated Fat 17g, Sodium 1,250mg, Sugars 6g, Protein 22g, Fiber 2g

McDONALD’S

  • PICK IT: Fruit ’N Yogurt Parfait (130 calories)
    Saturated Fat 1g, Sodium 55mg, Sugars 19g, Protein 4g, Fiber 0g
  • SKIP IT: Big Breakfast with Hotcakes (1,150 calories)
    Saturated Fat 20g, Sodium 2,260mg, Sugars 17g, Protein 36g, Fiber 7g

Starbucks ParfaitSTARBUCKS

  • PICK IT: Perfect Oatmeal (140 calories)
    Saturated Fat 0.5g, Sodium 105mg, Sugars 0g, Protein 5g, Fiber 4g
  • SKIP IT: Raspberry Scone (500 calories)
    Saturated Fat 15g, Sodium 650mg, Sugars 18g, Protein 8g, Fiber 2g

Your breakfast should account for 20 to 25 percent of your total daily calories with a mix of protein, complex carbs, and good fats to chase away morning stomach growls. Skip the chain restaurant and try fortified cereal, eggs, yogurt or smoothies for a great start to your day. Try to keep to some simple rules for your best beginning to the day.

  • Protein: Aim for about 12 grams from lean sources like eggs, egg substitute, low-fat cottage cheese, yogurt, skim milk, and soy bacon or sausage.
  • Carbohydrates: Choose complex carbs, such as whole whole-grain bread or cereal, fruit, and vegetables.
  • Heart-healthy fat: Good sources include canola or olive oil, avocados, nuts, seeds, and fatty fish, such as salmon.

WHAT NOT TO EAT:

  • Bad fats & Sugars: Steer clear of full-fat meat and dairy products. Keep saturated fats to a minimum and avoid trans fat, used in grab-and-go breakfast goodies such as prepackaged muffins. Some breakfast cereals have more than a days worth of sugar in a single serving.

Launched in Fall 2006 by Consumers Union, publisher of Consumer Reports, ShopSmart draws upon Consumer Reports’ celebrated tradition of accepting no advertisements and providing unbiased product reviews. www.ShopSmartmag.org.