Why These Are the Best Choices
Bacon vs. Sausage
A side of sausage at a diner adds an average of 277 calories. Choose bacon and that number drops to 131 calories, with a third less sodium and half the saturated fat. “Bacon has only about 35 calories a slice,” says nutritionist Jonny Bowden.
Home Fries vs. Hash Browns
Winner: Home Fries
Go with the choice that’s least fried, which in this case is home fries. Compared with confetti-size shreds, thick potato slices present less surface area on which oil can take hold; they deliver less fat and about 15 percent fewer calories than hash browns.
High-Fiber Cereal vs. Oatmeal
Winner: High-fiber cereal
Those who eat the most fiber have lower rates of heart disease, diabetes, even knee pain. In our analysis we found that high-fiber cereals (think Fiber One and All-Bran) delivered more than twice as much fiber as oatmeal, with fewer calories.
Egg Sandwich vs. Breakfast Burrito
Winner: Egg sandwich
The restaurant burritos we analyzed averaged over 1,000 calories each. The average egg sandwich had just 722 calories. It also delivered 32 grams of protein, an amount that, in one study, led to 15 percent fewer calories consumed at a follow-up lunch.