1 in 4 Americans eat breakfast away from home at least weekly.
Breakfast away from home can be high in calories, fat, and sugar. But it can also be healthy and good for weight loss.
Oatmeal, egg whites, and fresh fruit are good options.
Lark can help you lose weight with personalized coaching.
Is your breakfast helping you lose weight? Or is it doing the opposite? What does breakfast time usually look like for you?
If you are a typical American, it may involve eating out regularly. The Bureau of Labor Statistics reports that about 1 in 4 adults eat breakfast away from the home at least once a week. Many choices are unhealthy or bad for weight loss.
Common High-Calorie Choices
What is wrong with eating breakfast away from home? Many common choices are high in calories. They also tend to be high in fat, sugar, and starch. Take a look at these choices and their calorie counts according to the USDA.
Breakfast or Food Item
Approximate Number of Calories
Breakfast burrito with sausage, potatoes, eggs, and cheese
Breakfast sandwich with eggs, cheese, and sausage or bacon on biscuit, croissant, or bagel
Toast with butter and jam, omelet
Home fries, eggs, sausage
3 pancakes with butter, syrup, bacon, and eggs
Danish or doughnut and flavored coffee beverage
They are not just high-calorie. They can be:
High in saturated fat.
High in refined carbohydrates.
High in added sugar.
They may also be:
Low in fiber.
Devoid of fruits and vegetables.
But other choices can start your day off right. These are some choices to look for.
Order it without…
Make it better…
Plain steel cut or regular oatmeal with nuts and fresh fruit
Raisins, cranberries, or other dried fruit; brown sugar or honey
Nuts, seeds, fresh fruit
Omelet or scrambled eggs with vegetables
Egg whites, whole-wheat toast, avocado
Butter, syrup, whipped cream, bacon, and hash browns
Buckwheat or oatmeal pancake instead of buttermilk, fresh fruit, cottage cheese
Whole-wheat toast or whole-wheat bagel (eat only half) or English muffin
If you do not see any sides you want to order, try asking for any of the above simple items. At least some of them are available in most kitchens.
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Lark doesn't just know which choices can lead to weight loss. Lark coaches you on how to make good choices that can become habits. With small changes that fit right into your lifestyle, you can drop pounds and lower your risk for type 2 diabetes. Your personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss.
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Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.