Old School Diners
When browsing the main items or specials, you might be tempted by the triple-decker sandwiches, bacon cheeseburger, omelets, mayo-drenched coleslaw or other fatty appetizers. There are some smarter choices in the mix, but also a few booby traps. For example, avoid falling for the “deluxe” package (just more food and calories). Most diners have “healthy” menu sections; usually, they list cottage cheese, a bun-less burger or a plain chef salad — all a bit boring. Don’t fall for those 80s-style “diet” plates that come with fruit salad. More often than not they feature canned fruit in syrup (extra sugar and calories!).

Brunch
Popular for weekend breakfasts, diners offer up morning classics from scrambled eggs to pancakes to challah French toast. All these items are made on the same grill, which is typically (and repeatedly!) topped with oil or butter. Ask for poached or boiled eggs instead — they’re cooked in water without added fat. Add an English muffin and fresh fruit on the side, and you’ve got yourself a basic balanced breakfast.

Here are some more things to keep in mind for those breakfast favorites:
Food: Omelets
Problem: Super-sized portions and gobs of cheese
Solve It: Forgo the cheese, pile on the veggies and split large portions with a friend. (Skip the home fries, if possible.)

Food: Pancakes, French Toast
Problem: Large portions and high-cal toppings such as syrup and butter
Solve It: Choose one to two slices of French toast or pancakes. Skip the butter and measure out two tablespoons of syrup. Add on fresh berries (if available) to boost the flavor.

Food: Waffles
Problem: Enormous sizes and a topping overload of syrup, butter, ice cream and/or chocolate sauce
Solve It: Stick to half a waffle, top with fresh fruit and one to two tablespoons of syrup.

Soups & Salads
Soups can be healthy choices. Just watch out for the creamy ones! Don’t automatically assume the pea and carrot soups are lower calorie. Many use heavy cream to help thicken them so be sure to ask. Some good soup options include chicken and rice, chicken noodle, vegetable, minestrone and black bean.

At a diner, salads don’t automatically equal the smartest choice. Before selecting a salad, read the menu carefully. Check for various high-fat meats (bacon is a common addition), cheeses and eggs. You’ll probably spot a salad with all these packed into one dish, then topped with tons of Thousand Island, ranch or other creamy dressing. Instead, look for tons of veggies and tell the server to hold most of those toppings (choose one or two that you like). Ask for a vinaigrette dressing or oil and vinegar on the side. A grilled chicken salad or house salad with added chicken and dressing on the side are other good options.

Sandwiches & Burgers
I sometimes indulge in a hot, juicy burger on my trips to the diner, but I always swap out cheese and mayo for extra veggies and Dijon mustard. As for the ever-popular side of fries or onion rings, 10 fries (a small handful) typically satisfies a craving or swap in a baked potato and only eat half if it’s one of those monster ones.

Just because it’s a fish sandwich, don’t think you’ve found a healthier choice. Ask how it’s cooked. A fried fish sandwich can have more calories than a moderately sized burger! Be wary of those obnoxiously thick deli sandwiches, too; they pack three to four times more cold cuts in between those slices than a simple sandwich from home. Get your money’s worth by taking off half the meat and request to have it wrapped up to go. You can make yourself another sandwich at home the next day. Better sandwich choices include grilled chicken, sliced turkey (with two slices of bread, not three) or a veggie burger.

Desserts
Who can miss those display cases with the cookies, chocolate cakes, rice pudding and ever-present cheesecake? I love desserts but typically skip them at diners — they rarely taste as good as they look and aren’t worth the extra calories or money. If you’re craving sweets, try a small frozen yogurt topped with fresh fruit, or split a small chocolate milk or milkshake instead.

TELL US: What do you order at a diner?

From Pancakes, Lightened Up:
“I found that grating apple into the mix is another creative way to add moistness and sweet flavor without fat to pancakes. I like topping with peanut butter rather than butter for added healthy fat and a protein boost!” –Fawn

“I like to add some sweet potato puree to add some healthiness for my toddler who refuses to eat his veggies. It also adds to the flavor. I add a little ground flax seed, vanilla extract and cinnamon too.” –Amanda

“I am guilty of using a mix for pancakes because I’m too drowsy and rushed in the mornings to measure things from scratch. I cut down the damage by using a buckwheat mix with plenty of fiber and disregard the cooking directions completely (which call for eggs, oil, etc.). Instead, I just use enough light soy milk or applesauce to reach the right consistency and pour them onto the griddle — I swear they’re just as tasty and fluffy as the ‘proper’ kind!” –Tamara

From Spotlight Recipes: More Quick & Easy Breakfasts:
“You can also whisk 5 to 6 eggs (or the equivalent amount of egg substitute), and then add your favorite low-fat cheese, chopped veggies and/or any meat you prefer (i.e. low-sodium, low-fat turkey, ham, sausage or even Boca crumbles). Then pour the mixture into the cups of a mini muffin pan (spray with cooking spray first) and bake for 20 to 30 minutes at 350 degrees to make your own mini breakfast bites.” –Karen

From Meet This Grain: Oats:
“I don’t cook the oats. My aunt gave me this ‘recipe,’ which I feel is even more healthy. Regular original toasted rolled oats, soy milk (add this first so oats soak up and get soft) — or you can use regular organic milk or almond milk — diced apple and any other fruit you like such as blueberries and a little agave syrup. Walnuts or almonds could also be used. Sooo good!”

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Your day’s first dish doesn’t have to be elaborate — just make sure it packs a powerful punch. If you’re breakfast wary, check out four of my favorite standbys for the busy workweek.

Spelt Granola Cookies (shown above)
Cookies for breakfast? Your kids will love the idea. Make these on your day off and enjoy them all week. You can even freeze an extra batch for later. I bake these for pro athletes (with a bit of added protein powder for extra fuel), and they’re a big hit. For a complete meal, pair a cookie with a hard-boiled egg and some seasonal fresh fruit.

Serving: 1 cookie (makes 24 cookies)

Ingredients
• 1/2 cup brown sugar
• 1/4 cup agave nectar
• 1/4 cup butter, softened
• 1 teaspoon vanilla extract
• 1 egg
• ½ cup unsweetened applesauce
• 1 ½ cups spelt flour *
• 2 cups low-fat granola (I use Back to Nature Sunflower & Pumpkin Seed)
• 1/3 cup dried, unsweetened cranberries
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon cinnamon

* If you can’t find spelt flour in your supermarket or health food store, you can replace it with unbleached, all-purpose flour.

Preheat your oven to 375 degrees. In a large bowl, combine the sugar, agave, butter, vanilla and egg until blended.  Mix in applesauce. In a separate bowl, combine the flour, salt, baking soda and cinnamon.  Mix these dry ingredients into the wet ingredients.  Add the granola and cranberries.  Combine.

Spray two cookie sheets with cooking spray.  Drop heaping tablespoon-sized portions of batter onto  the cookie sheet and space about 2 inches apart.  Bake for 15 minutes or until springy in the center.  Cool 2 to 4 minutes and then remove from the cookie sheet.

Nutrition Info:
Calories: 120; Fat: 4.6 grams; Saturated Fat: .1 grams; Protein: 1.68 grams; Carbohydrates: 19 grams; Cholesterol: 10 milligrams; Sodium: 67 milligrams; Fiber: 1.3 grams

Creamy Cranberry-Almond Mini Bagel
A client of mine inspired this grab-and-go meal; she wanted to add protein and healthy fats to her standard bagel breakfast, and nuts provide both. Get creative by switching up your dried fruit and nut choices. Again, paired with some fresh fruit, you have a well-balanced, get-you-going meal.

Serving: 1

Ingredients
• 1 whole-grain mini bagel, sliced
• 2 tablespoons light cream cheese or low-fat farmers cheese*
• 1 tablespoon dried cranberries
• 1 tablespoons almond slivers

In a bowl, mix together the cream cheese, cranberries and almonds. Divide the cream cheese mixture between the halves of your bagel or eat like a sandwich. You could also spread the cream cheese and sprinkle the cranberries and walnuts as well.

Nutrition Info:
Calories: 207; Fat: 7.6 grams; Saturated Fat: 2.5 grams; Protein: 7.5 grams; Carbohydrates: 28 grams; Cholesterol: 11 milligrams; Sodium: 239 milligrams; Fiber: 4 grams
*calculation uses light cream cheese

Overnight Oats
This next recipe is for the non-cookers out there who still want a comforting morning meal. Of course, quick-cooking oatmeal is the most convenient choice, but the packaged, flavored kinds can have a lot of extra sugar and may not fill you up.

Servings: 4

Ingredients
• 2 cups vanilla soy milk (you can use skim milk with 1/2 teaspoon vanilla extract)
• 2 cups low-fat, plain Greek yogurt
• 1 cup steel cut oats
• 1 cup rolled oats
• 4 teaspoons brown sugar, divided
• 4 tablespoons raisins

Combine milk, Greek yogurt and oats in a large bowl.  Cover and refrigerate overnight.  In the morning, add brown sugar and raisins.  Serve cold.  The mix lasts 2 to 3 days in the  refrigerator.

Nutrition Info:
Calories: 292; Fat: 5.75 grams; Saturated Fat: 1.8 grams; Protein: 48 grams; Cholesterol: 6.8 milligrams; Sodium: 142 milligrams; Fiber: 4.5 grams.

Quinoa Breakfast Cereal
Cold cereal is the old standby, and there are plenty of options at the supermarket, but sometimes a bowl doesn’t cut it — especially on a chilly morning. Making this cooked dish takes a bit more planning, but prep a big batch and you’ll have plenty to enjoy through the week.

Servings: 4

Ingredients
• 1 cup quinoa
• 2 cups water
• 1/2 cup pears, thinly sliced (you can use apples as well)
• 1/3 cup dried cherries (you can use cranberries or raisins as well)
• 1/2 teaspoon cinnamon
• 8 oz skim milk or soy milk, divided
• 4 teaspoons honey or agave, divided

Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with water. Bring to a boil, cover and reduce heat to a simmer. After 5 minutes, add pear slices, dried cherries and cinnamon. Cover and simmer until the water in absorbed, about 5 more minutes. Serve each portion with 2 ounces of milk and 1 teaspoon of honey or agave.

To warm leftovers, add 2 ounces of milk prior to reheating. Top with honey or agave and enjoy.

Nutrition Info:
Calories: 199; Fat: 2 grams; Saturated Fat: 0 grams; Protein: 7 grams; Carbohydrates: 40 grams; Cholesterol: 1.7 milligrams; Sodium: 44 milligrams; Fiber: 3.2 grams
*calculation uses pears, cherries, skim milk and honey

Nutrition Basics
Many cereals — especially the “healthy” or “whole-grain” ones — are combos of grains, nuts, seeds and maybe some dried fruit. Servings of cereal (without milk) can range anywhere from 90 to 200 calories and 0 to 10 grams of fat.

Most cereals are low in sodium and free of cholesterol, saturated and trans fats. Added nuts will up the calories and fat, but at least they’re a healthy fat source. Dried fruits bring some natural sweetness and some extra calories, too. Then there’s the added sweeteners — anything from plain old sugar and highly processed corn syrup (I saw lots of high-fructose corn syrup in the boxes I checked) to less processed honey and maple syrup. Other common sweeteners you might find are evaporated cane juice, molasses, brown sugar, brown rice syrup and fruit juice concentrate. The bottom line for sweeteners: Most cereals have some, which is okay, but many are drowning in them! Since sweeteners add calories and few nutrients, stick to the cereals that contain the lowest amounts. Try looking for ones with less than 5 grams of sugars per serving (or slightly higher if some of that sugar is coming from dried fruit — more on what to look for below).

As for the milk, opt for nonfat or low-fat — whether you choose soy, cows’ or even rice milk — to help keep the calories and fat from getting out of control.

Read the Label
We can’t stress this enough — read your labels! When you look at the nutrition facts, start with the serving size. It’s so easy to unknowingly pour 3 or 4 servings into your bowl. Serving sizes vary greatly from cereal to cereal so check each box. If the serving suggests “1/2 cup,” that doesn’t mean that’s all you should have. Just remember that if you go for a whole cup, you’re getting twice what’s on the label. Aim for about 150 to 200 calories worth of cereal for a sensible portion.

Cereal is an easy way to start your day with some whole grains. Choose brands that have whole wheat, rice, oats, corn, barley, quinoa, kamut and millet in the mix. To make sure the grains are whole, check the ingredient list for the word “whole.”

The ingredient list will also tell you the type of added sweeteners. The USDA recommends no more than 8 teaspoons a day of added sugar. That comes out to roughly 32 grams — a bowl of sugary cereal can easily exceed this. Sometimes it’s tough to know how much good or bad sugar is there — especially if the cereal contains both added sugars (i.e. the granulated white stuff) and natural sugars from dried fruit. The total sugar count won’t differentiate between the various kinds, so if you pick a cereal with raisins for example, know that some of the total sugars listed on the label are coming from the fruit.

What to Choose
First, go for whole grains! Look for cereals with at least 3 grams of fiber per serving and the lowest amount of added sugars possible — the sweetener should be no higher than the third or fourth ingredient on the list. Finding high-fiber and low-sugar cereals that you’ll want to eat can be tricky. I browsed my market and here are a few favorites I found:

• Nature’s Path Heritage Heirloom Flakes
• Trader Joe’s Reduced Sugar Triple Nuts & Flakes (only 2 grams of sugar per serving!)
• Nature’s Path Envirokidz Cereals (great kid-friendly options)
• Kashi Heart to Heart
• Barbara’s Puffins
• Barbara’s Shredded Spoonfuls
• Cheerios (Original or Multigrain)
• Fiber One (Original)

Quick & Easy Cereal Tips
• Eat out of small bowls to keep portions under control.
• Add your own low-calorie sweetness by topping your cereal with fresh fruit.
• Mix a favorite sweeter cereal with a low-sugar, high-fiber one to boost the nutrients.
• Steer clear of cereals with chocolate pieces or lots of sugary “clusters.”

TELL US: What’s your cereal of choice?

Stress Eating During Tough Times
As the purse strings tighten these days, many pant belts are loosening. When money and job woes hit, more and more folks are turning to stress eating for relief. I find that my clients overeat with certain moods: when they’re happy (say, at a birthday party or big family holiday) or when they’re bored (in the evening in front of the TV). It’s no surprise to see people overindulging when they are stressed, too. Identifying when you like to snack is half the battle — if you are prone to over-munching, choose healthier choices and ditch the sugary junk food. Plus, when you’re on a budget, wholesome, fresh foods can often be cheaper than packaged goods which you might plow through in a stressed-out binge.

Public Enemy #1: Chicken
According to a CDC report released last week, poultry tops the list of foods that most often cause food poisoning. After poultry comes leafy veggies, fruits and nuts. The report found that two-thirds of food-related illnesses were caused by viruses — some that food service employees introduced to food because they didn’t wash their hands properly (yuck!).

Getting Kids Up Out of their Desks
When obese kids come to me for help to lose weight, I always ask them if they exercise. Many say they get some exercise in school once or twice a week, maybe for 40 minutes. I have to explain that’s not enough. Physical education in many state schools is decreasing more and more — the victim of budget cuts, lack of space and other “more important” curriculum. Unfortunately, it’s the kids who are suffering, and U.S. citizens who are footing the health care bill.

Eating a Healthier “Deskfast”
Speaking of desks, many folks are eating their breakfast at their work desk these days (hence the new term “deskfast”). Picking up a muffin from your local deli can cost you 500 or more calories (and that’s not factoring in the iced coffee drink). What are your favorite healthy deskfasts?

Food Mysteries, Solved!
How does popcorn pop? Why is butter different colors? This fun article from the Chicago Tribune has answers to some interesting food questions that may have crossed your mind over the years. Do you have any other food mysteries you’ve always wanted solved? Dish!

What Is a Breakfast Bar?
These types of food bars are often referred to as “cereal bars.” Instead of being packed with nuts, granola, or oodles of protein like snack or energy bars, they typically have a softer texture and may try to replicate some common American breakfast foods like pastries and cereal. Some varieties have fruit fillings or icing on top, which might be a sign of high amounts of sugar.

Any kind of food bar provides grab-and-go convenience and portion control; this definitely makes them handy for a fast breakfast or a between-meal snack. Just walk through your grocery store, and you’ll see that there’s an astounding range of choices — some healthy and some not so much!

What to Look For
Most breakfast bars range from 90 to 150 calories. This isn’t really enough calories for breakfast, so if you do choose a bar like this, eat it with some fresh fruit, non-fat or low-fat yogurt or a glass of milk to complete the meal.

When it comes to the ingredients, look for products that include items you can pronounce. I found a lot of these packaged bars are loaded with sweeteners and preservatives.

What you DO want:
• Whole grains for nutrients and fiber
• Real fruit

What you DON’T want:
• Sweeteners like high-fructose corn syrup or corn syrup
• Saturated fat from palm oil

I did some research to find the highest quality bars out there; here are a few that I like:

• Kashi TLC Baked Apple Spice Cereal Bar – 100 calories, 3 grams fiber
• Health Valley Organic Blueberry Cobbler Bar – 140 calories, 1 gram fiber
• Trader Joe’s “This Fig Walks into a Bar” Cereal Bar – 120 calories, 0.5 gram fiber
• Barbara’s Fruit & Yogurt Bar: Cherry Apple – 150 calories, 1 gram fiber
• Nature’s Choice Cereal Bar: Triple Berry – 150 calories, 3 grams fiber

Make Your Own
When you do make them yourself, you get to control the quality of the ingredients (no high fructose corn syrup in these recipes!) and pick and choose your favorite flavors. You probably don’t have time to whip up a batch of these in the morning before you head out to work, so cook them ahead of time. Wrap them individually and store in the pantry, fridge or freezer. Or pop a few in a plastic baggie and keep them in your desk at work.

Recipes to try:
• Breakfast Muffin Bars
• Oatmeal Breakfast Bars
• Gluten-Free Honey Almond Breakfast Bars
• Walnut and Dried Cherry Bars

READ MORE:
• Finding the Right Snack Bars
• Finding the Right Energy Bars

Here are some quick and easy ideas to start your day with.

“I Don’t Have Time…” “I’m not hungry in the morning…”
Beginning your day with something to eat revs up your metabolism and gives you energy. Eating breakfast also helps you spread out your calories through the day, which helps avoid overeating in the afternoon and evening. If you don’t consider yourself a breakfast person, start out with something small — a piece of fruit or a non-fat yogurt. Within a few days, you’ll wonder how you ever made it through the morning without it. Breakfast doesn’t have to be fancy. You DO have time for something!

Grab & Go
Look no further than your pantry and kitchen counter for a quick and easy breakfast. Here are four simple ideas that don’t require refrigeration so you can pack them in advance:

• Granola bar and an apple
• 1/2 peanut butter and jelly sandwich
• A handful of almonds and a banana
• Dried fruit and 5 or 6 whole wheat crackers

No Cooking Required
Whip up a smoothie; my favorite lately is frozen blueberries, 1/2 a banana, orange juice and some low-fat vanilla yogurt. Build an easy and delicious parfaits with yogurt or ricotta cheese and some fresh seasonal fruit. You can never go wrong with a bowl of whole grain cereal; some good brands are Barbara’s, Kashi and Nature’s Path — add some fresh or dried fruit for some extra vitamins and fiber.

Warm & Satisfying
Cook up a healthy breakfast in less than 10 minutes. Try preparing oatmeal on the stovetop or in the microwave. Go for the unsweetened kinds (flavored varieties have tons of sugar) and cook in water or skim milk. Make your own oatmeal flavors by adding fruit, nuts, cinnamon and a drizzle of honey, maple syrup or one of these other natural sweeteners. Eggs are another healthy and fast option. Scramble up one or two, grab some whole grain toast and make a handy egg sandwich or breakfast burrito. Plan ahead and bake a batch of muffins. You can store them in the freezer and transfer to the microwave when you’re in the mood for something freshly baked.

Quick & Easy Breakfast Recipes:
• Yogurt and Fruit Parfaits
• Balsamic Strawberries with Ricotta Cream
• Banana-Walnut Oatmeal
• Healthy Breakfast Sandwich (shown above)
• Scrambled Egg Burritos
• Chunky Banana Bran Muffins

Skip the bagel and try this instead. This dish’s smoked salmon and pumpernickel bread boost your daily dose of omega-3 fats and whole grains. Experiment with different veggie toppers: carrots, radishes or bell peppers. And this isn’t just for a morning meal — try it for a quick lunch, too.

Get the recipe >>

If I could, I’d kick off every morning with something sweet. In my college days, I occasionally snacked on a brownie instead of oatmeal before class. Thankfully, I’m wiser — and healthier — now. But now I’ve got this dessert! Ellie Krieger dubs these her “breakfast cookies” — thanks to the added rolled oats and bran flakes. Try one as a mid-morning snack, paired up with a cup of tea or milk, or as a breakfast on the go.

Watch Ellie prep them in this how-to video. I love how she sneaks in pureed carrot baby food.

Get the recipe >>

Weekends are meant for pancakes, and a heart-shaped pancake is perfect for tomorrow’s Valentine’s Day celebration. The strawberry puree adds a festive bit of red. Save any leftover topping to dollop on plain yogurt for a simple afternoon snack.

Get the recipe >>