While plenty of high-fat and high-calorie breakfast choices abound at fast-food restaurants, most chains offer at least one or two products that are good for health. Here are some of the Bad menu products at several major chains and suggested substitutes to consider if you find yourself at the drive-through.  If have given these chains available in US.

McDonald's: Bad Choices
Pass on the Deluxe Breakfast with a regular or large biscuit and the Big Breakfast because they can set you back a minimum of 790 calories, 51 g fat, and 18 g saturated fat.

McDonald's: Good choice
Your Good alternative under the golden arches is the Egg McMuffin (300 calories, 12 g fat, 5 g saturated fat, 2 g fiber, 820 mg sodium). To help make the healthiest choices at McDonald's or any other fast-food chain, ask for a nutrition information brochure at the counter or check out the web site. Look for products that contain some fiber and protein that will keep you feeling satisfied for hours and don’t have too much sugar, sodium, or saturated or total fat.

Burger King: Bad Choice
Skip the Enormous Omelet Sandwich (730 calories, 45 g fat, 16 g saturated fat, and 1,949 mg sodium) containing an omelet on a specialty bun topped with bacon, sausage, and cheese -- a high-calorie, high-fat, high-sodium sandwich containing almost a day’s worth of fat and sodium.

Burger King: Good Bet
Choose the Ham Omelet Sandwich (290 calories, 13 g fat, 4.5 g saturated fat, 870 mg sodium, and 1 g fiber) for a breakfast that will help keep you feeling full until lunch.

Jack in the Box: Bad Choice
Even though it sounds healthy, the Sirloin Steak & Egg Burrito with Fire Roasted Tomato Salsa has a whopping 790 calories, 48 g fat, and 5 g saturated fat along with 6 g fiber.

Jack in the Box: Good choices
Take your pick and enjoy a Breakfast Jack (290 calories, 12 g fat, 4.5 g saturated fat, 760 mg sodium and 1 g fiber) sandwich with a slice of ham, cheese and an egg, or for a few more fat calories, make it a Bacon Breakfast Jack (300 calories, 14 g fat, 5 g saturated fat, 728 mg sodium, and 1 g fiber)

Skip Carl's Junior for Breakfast
French Toast Dips with syrup are the Good bet but hardly healthy. Bad choices include the Breakfast Burger loaded with a burger, egg, bacon, cheese, and hash brown nuggets (830 calories, 47 g fat, 15 g saturated fat, 1,580 mg sodium, and 3 g fiber) or the hard-to-hold Loaded Breakfast Burrito bursting with scrambled eggs, sausage, bacon, 2 cheeses, and salsa wrapped in a tortilla (820 calories, 51 g fat, 16 g saturated fat, 1,530 mg sodium, and 2 grams fiber).

Dunkin' Donuts: Bad Choices
Stay away from the decadent, more like over-the-top desserts, Triple Chocolate Muffin (660 calories, 33 g fat, 7 g saturated fat, 4 g fiber) or Peanut Butter Cup Cookie (590 calories, 29 g fat, 13 g saturated fat, and 3 g fiber).

Dunkin' Donuts: Good choices
Pair your favorite coffee with a wheat bagel (330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 4 g fiber) or a multigrain bagel (380 calories, 6 g fat, 1 g saturated fat, 14 g protein, 5 g fiber) high in satisfying fiber and protein that will keep you going strong. Or eat half of a high-fiber Honey Bran Raisin Muffin.

Subway: Bad Choice
You won't lose weight if you opt for our pick for the Bad choice, the 6 inch Chipotle Steak & Cheese Breakfast Sandwich (600 calories, 32 g fat, 11 g saturated fat, 1,470 mg sodium, 6 g fiber).

Subway: Good choices
Enjoy a Cheese Breakfast Sandwich (410 calories, 18 g fat, 8 g saturated fat, 23 g protein, 1,010 mg sodium, 5 g fiber) on a 6 inch whole grain roll piled high with veggies for a healthy high-protein, high-fiber portable meal.

Starbucks: Bad Choices
Bad choices on the Starbucks menu include pretty much all the other high-fat, high-sugar options that won't keep you full until lunch. This includes Starbucks Classic Coffee Cake (570 calories, 28 g fat, 10 g sat fat, 7 g protein).

Starbucks: Good choice
Starbucks is a popular morning stop for coffee and a quick treat. Breakfast products vary by region, featuring both indulgent and healthy choices. Good choices include the Spinach Roasted Tomato, Feta & Egg Wrap (240 calories, 10 g fat, 3.5 g saturated fat, 13 g protein, 7 g fiber), the fruit and cheese platter, and any of the low-fat bran muffins, scones, and coffee cake.

Bottom Line on Breakfast
If you find yourself at a fast-food chain in the morning, always opt for the healthiest breakfast options, or eat a smaller portion and save the other half. You can eat out healthfully, but nothing compares to the numerous breakfast options at home, from an egg and whole-wheat toast to a whole-grain breakfast parfait with fruit and yogurt. If you are short on time, Pack it the night before and take it along with you at your job.

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