Nutrition Lab Pro Tip: Our registered dietitians say to skip sides like juice or hash browns to keep added sugar and sodium counts in control; black coffee is best here.

With nearly 30g of protein in one sandwich, what's not to love? The sodium count on this breakfast sandwich is high, Sassos says, but you can reduce it by modifying the order with other options at CFA. Swapping the American cheese for colby jack or pepper jack will cut the sodium by 90mg.

If you regularly visit the chain for breakfast, you can shake up your routine with a Greek Yogurt Parfait cup if you'd like. Nutrition Lab Pro Tip: Since the calories on this sandwich are under , you can and should consider adding a fruit cup on the side added fiber is great!

Cookie crumbs for breakfast? Yes, you heard that right. This Greek Yogurt Parfait comes with one of two topping options, granola or cookie crumbs. One might presume that the granola would be the healthier choice, but Sassos points out that the cookie crumb parfait actually has fewer calories, fat, carbs and sugar than the granola option.

You'll get a dose of protein and calcium from the Greek yogurt and antioxidants from the berries. Nutrition Lab Pro Tip: Although granola can pack in tons of nutritious ingredients, not all options are considered healthy granola picks.

Always be sure to take a look at the ingredient list and nutrition facts label, zoning in on added sugars. Nutrition facts: calories, 23g total fat, 11g sat fat, mg cholesterol, mg sodium, 34g total carb, 1g fiber, 6g total sugar, 18g protein.

If you're pressed for a breakfast sandwich at Wendy's, the bacon and swiss option is one of the only offerings under 1,mg of sodium. While we wouldn't describe this sandwich as particularly healthy, it does have the least saturated fat of all breakfast sandwiches on the menu.

Wendy's lunch menu definitely has a nutritious upgrade, with a variety of fresh-made salads and grilled chicken sandwiches. Nutrition Lab Pro Tip: If you're open to it, try nixing the cheese to lower calories and saturated fat even further.

Nutrition Facts: calories, 8g total fat, 1g sat fat, 0mg cholesterol, mg sodium, 57g total carb, 4g fiber, 6g total sugars, 1g added sugar, 10g protein. Technically, you can order any Subway sandwich at the time your local restaurant opens — they'll have access to the full suite of toppings and fillings.

We love the idea of starting your day with a veggie-filled wrap which contains considerably fewer refined carbs than the bread options. You'll get a filling 10g of protein here plus 4g of fiber. Nutrition Lab Pro Tip: Rather than adding cheese, consider incorporating a generous swipe of the chain's guacamole, which will add even more fiber.

Nutrition facts: calories, 17g total fat, 7g sat fat, mg cholesterol, mg sodium, 22g total carb, 1g fiber, 12g protein. Sonic's breakfast options often contain high saturated fat counts and exorbitant sodium levels for single items.

Sassos says a smart trick is to choose one of the "junior" breakfast items to avoid empty calories and carbs. You can choose to remove the meat from this wrap, which can improve the nutritional value of this grab-and-go option overall.

Nutrition Lab Pro Tip: Consider adding jalapeño or tomato into the mix, as they're virtually calorie-free additions that can help elevate Sonic's freshness factor. Making your own well-balanced breakfast at home is best, but you can find convenient and nutritious options at many fast-food chains when you're in a pinch.

Try to go for breakfast bites that offer a balance of protein, fiber and healthy fats. Stay mindful of sodium and saturated fat counts, especially when it comes to some of the popular breakfast sandwiches.

Oatmeal can be a safe choice, but try not to go overboard on the sugary toppings. Looking for more healthy breakfast content and recipe inspiration? Check out our ultimate breakfast guide here. Zee Krstic is a content strategy manager for Hearst Magazines, focusing on SEO optimization and other editorial strategies for four brands, including Country Living, House Beautiful, ELLE Decor and VERANDA.

He previously served as Health Editor for Good Housekeeping between and , covering health news, diet and fitness trends as well as executing wellness product reviews in conjunction with the Good Housekeeping Institute. Prior to joining Hearst, Zee fostered a strong background in women's lifestyle media with eight plus years of editorial experience, including as a site-wide editor at Martha Stewart Living after developing a nutrition background as an assistant editor at Cooking Light.

Zee produces service-based health coverage, as well as design and travel content, for Hearst brands on a contributor basis; he has written about food and dining for Time, among other publications.

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sign in. Best Flower Delivery V-Day Gifts For Kids V-Day Gifts For Women V-Day Gifts For Men Amazon Valentine's Gifts. Here are the healthiest fast-food breakfast options, according to registered dietitians: Item and menu availability may vary by region , and it's always best to check with the retailer directly about their breakfast hours — McDonald's, for example, has eliminated its All-Day Breakfast options at most locations.

Order Now Nutrition facts: calories, 8g total fat, 3. Order Now When looking for a healthy breakfast option, oatmeal is typically a smart choice. Advertisement - Continue Reading Below. Order Now Nutrition facts: calories, 13g total fat, 6g sat fat, mg cholesterol, mg sodium, 30g total carb, 2g fiber, 3g total sugars, 17g protein This McD's classic features a hot egg on a steamy English muffin.

Order Now Nutrition facts: calories, 4. Order Now Nutrition facts 1 burrito : calories, 14g total fat, 3. Order Now Nutrition facts: cal, 14g total fat, 5g sat fat, 20mg cholesterol, mg sodium, 39g total carb, 5g fiber, 5g total sugars, 19g protein One of our top picks, this balanced choice from Panera is its healthier take on a breakfast sandwich packed with both protein and fiber.

Order Now Nutrition facts: cal, 15g total fat, 2g sat fat, 0mg cholesterol, mg sodium, 52g total carb, 9g fiber, 17g total sugars, 8g protein Steel-cut oatmeal packs in even more nutritional goodness than you may believe, as it's the least processed of all the options.

Order Now Nutrition facts: calories, 19g total fat, 8g sat fat, 0mg cholesterol, 37g total carb, 1g fiber, 5g total sugars, 5g added sugars, 6g protein Sadly, Dunkin' no longer offers its veggie egg white omelet sandwich which was a favorite of ours.

Order Now Nutrition facts: calories, 21g total fat, 10g sat fat, mg cholesterol, mg sodium, 29g total carb, 1g fiber, 4g sugar, 16g protein BK's breakfast menu isn't the most nutritionally robust on this list, but the standard egg and cheese breakfast sandwich 16g of protein!

Order Now Nutrition facts: calories, 23g total fat, 11g sat fat, mg cholesterol, mg sodium, 34g total carb, 1g fiber, 6g total sugar, 18g protein If you're pressed for a breakfast sandwich at Wendy's, the bacon and swiss option is one of the only offerings under 1,mg of sodium.

Order Now Nutrition Facts: calories, 8g total fat, 1g sat fat, 0mg cholesterol, mg sodium, 57g total carb, 4g fiber, 6g total sugars, 1g added sugar, 10g protein Technically, you can order any Subway sandwich at the time your local restaurant opens — they'll have access to the full suite of toppings and fillings.

Sausage, Egg and Cheese Breakfast Burrito sonic. Order Now Nutrition facts: calories, 17g total fat, 7g sat fat, mg cholesterol, mg sodium, 22g total carb, 1g fiber, 12g protein Sonic's breakfast options often contain high saturated fat counts and exorbitant sodium levels for single items.

The bottom line. Zee Krstic Content Strategy Manager, Hearst Magazines. Stock options give you the right to buy or sell shares of a stock by a certain date. Since you don't actually own the stock, just the right to buy or sell it, you can control many more shares of the stock for a fraction of the price of owning them outright.

That's called leverage. And it lets you amplify the profit potential of stock trades far beyond what you would see from simply buying and selling shares.

For even more detail on how this works, make sure you check out our guide on how to trade options. What many new traders have found out the hard way is that there's more to making money with options than buying a call on a stock you like and waiting. You need to find the right combination of a stock, the strike price of the option, the expiration date, and the cost of the contract to consistently find profitable options trades.

While there are a nearly limitless combination of options traders can use to create a strategy for any situation, we want to focus on finding trades using simple calls and puts. Find the Right Strikes and Expirations There are many variations of strike prices and expiration dates for every stock with options.

A one-sized rule is nearly impossible. Options far out of the money will be much cheaper, but the stock will have to move dramatically in order for you to make any money. The best idea is to look for options one or two strikes out from the stock's trading price.

This will give you the best combination of affordability and potential to hit. This is a broad rule since six months can be a lot of time, but you likely don't want to tie up your money any longer than that. And plenty of traders make good money with weekly options, but you'll want expert help before you dive in.

Similar to finding the right strike price, expiration dates nearer the current date will be cheaper if the options are out of the money. But you have little time for the stock to move, raising your chances of losing money. And if the option is in the money, close expiration dates will be very expensive.

Options with expiration dates far away will be more expensive since the stock has more time to get in the money too. But an expiration date three to six months out is the sweet spot between giving the trade time to work — the stock moving into the money — and affordability, lowering your risk and maximizing your upside.

Trade Liquid Options One of the most important factors new options traders overlook is liquidity in the options market. Liquidity simply means there are many buyers and sellers for a particular options contract. That means prices are accurate, and most importantly, you'll be able to sell your options contract when the time comes.

When the market for the specific options you're looking at isn't liquid enough, it means the price you see on you trading screen might not be the price you end up paying. It may even mean there are no sellers at all for the contract, meaning you can't enter the trade.

It also means that when you buy the contract, you may not be able to sell it. Imagine buying a call option on a stock that soars higher, seeing a profit on your trading screen, and not being able to sell the option for a profit.

The way to find options with liquidity is to look at the bid-ask spread. Options with close spreads are typically liquid enough to trade. That may eliminate little-known stocks from your plans, but that's all for the better.

But "the big banks and brokerage firms want you to gamble your money on all of them," says Tom. Manage Your Risk Options are great at helping you trade while lowering your risk, but that can go out the window if you aren't careful.

The options market can be fast-moving, and using a market order could mean you end up paying more for a trade than you initially expected. It may also mean you sell your contracts for less than you hoped. But using a limit order can make sure you get into and out of trades at the price you want.

You may be dying to open a position on a particular option and see that your limit order isn't filling. Stay disciplined, and don't change your entry point just because the market isn't cooperating.

Finding options chock full of fiber, protein, and healthy fats is ideal for fueling the body first thing in the morning. Registered dietitian Missing It wasn't really an option anyway. It's Become My Go-To Secret Weapon To Jumpstart The Day. Overall, I really like the EarlyBird morning cocktail, and it has

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