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More than 80 percent of people who lose weight and keep it off eat breakfast every or nearly every day, say researchers who evaluated nearly 3,000 people entered in the National Weight Control Registry (a project that tracks people who've lost more than 30 pounds and maintained the loss for more than a year).

Most of the breakfast eaters tended to have high-carbohydrate (60 percent), moderate-fat (30 percent), low-protein (15 percent) morning meals, but what you eat may not be the most important factor. "The major thing is to get some calories in," says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center.

When it comes to fast food, knowing the healthiest options ahead of time will help you make the right choice. If some of your mornings need meals on the go, use this guide to make more nutritious fast food choices.

Here are your best bets for healthy fast food breakfasts under 300 calories:

1: Jamba JuiceOrange Carrot Karma (16 ounces) — 180 calories, 0 g fat, 90 mg sodium
This choice was a no-brainer! Fresh carrot juice blended with OJ, mangos, bananas, and ice for a smoothie that tastes as bright and sunny as it looks.

2: Au Bon Pain— Low Fat Berry Muffin with Whole Grains — 290 calories, 3 g fat (.5 g saturated), 460 mg sodium

3: Dunkin' Donuts — Egg White Turkey Sausage Wake-Up Wrap — 150 calories, 5 g fat (2.5 g saturated), 400 mg sodium

4: Starbucks — Yogurt (lowfat) with Starbucks Fresh Fruit Bowl — 240 calories, 2 g fat (1.5 g saturated), 130 mg sodium

5: McDonald's — Fruit 'n Yogurt Parfait with granola — 160 calories, 2 g fat (1 g saturated, 12% of calories), 85 mg sodium

 

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