Subway Breakfast Sandwich
Subway is Cain's top recommendation for fast food breakfast. "If I'm on the run and I'm going somewhere, I probably will pick Subway," she says. The bread is problematic, but all the choices you have to modify the sandwich are an opportunity to increase the nutrients it contains while making it taste good, too.
A health-minded 6-inch sandwich idea: egg white, cucumber, green peppers, red onions, spinach, and tomatoes on their 9-grain wheat bread. (For an extra 60 calories, you can add avocado, which provides healthy fat.)
Basic nutrition: 300 calories, 4.5 g fat, 1 g saturated fat, 710 g sodium, 47 carbs, 6 g sugar, 18 g protein, and 20 percent daily vitamin A, 20 percent daily vitamin C, 60 percent daily calcium, and 15 percent daily iron.