You eating breakfast more often? You’re not alone

Americans apparently turned to breakfast more frequently during the pandemic, according to a new survey from restaurant chain Denny’s. Sadly though, eating heart-healthy doesn’t seem to be figuring into most people’s breakfast preferences.

The survey reports that 52% of U.S. states pick bacon as their main breakfast food, followed by eggs for 26% and pancakes for 18% (see the graphic here for your state’s pick). None of those are practicularly health-healthy. I stick to Trader Joe’s high fiber cereal with banana for my breakfast, adding an occasional fat-free yogurt.

When I find myself eating breakfast away from home, I’ll try for a veggie omelet made with egg whites or whole wheat pancakes (which sadly still tend to be high in salt).

Fifty-five percent of Americans have been eating breakfast more frequently during the pandemic than before, the study found. Eat-at-home vs. out for breakfast was a close call — 48% prefer eating it at home while 52% prefer eating it away from home.

Top Low-Fat Breakfast Ideas

It can be hard to stick to a low-fat breakfast as we are so tired and busy first thing in the morning. But it’s so important to start the day with a healthy breakfast as it will give you a boost for the rest of the day. Here are some top low-fat breakfast ideas.


Eggs are now a popular choice for healthy eaters as they are full of protein, vitamins, and a range of nutrients. They are also now a popular choice for a 800px-Omelettelow-fat breakfast with scrambled and boiled eggs being good choices. Another top choice would be a omelet, as they are a delicious and filling breakfast idea. Try and stay away from adding cheese, unless it’s a low-fat type such as goat cheese or feta cheese. Add delicious food items such as sun dried tomatoes and peppers to make the omelet taste great. Have the omelet with some salad to make it more interesting.
Continue reading “Top Low-Fat Breakfast Ideas”

Omega in Milwaukee gets a second chance and does well

I’ve written before about how we were snubbed for a table when we stopped at an old-fashioned Greek diner on the South Side of Milwaukee called the Omega. We left and went across the street to a place called Zebb’s where I had a nice veggie omelet instead.

My Omega omelet
My Omega omelet

But on our most recent trip to Milwaukee, my wife convinced me to try Omega again. This time we were seated promptly and I had the chance to try its veggie omelet. The result was a satisfying breakfast.

The omelet, which I requested by made only from egg whites, was large and flavorful with a variety of veggies and no cheese.  Continue reading “Omega in Milwaukee gets a second chance and does well”

Yogurt toast? Give it a try

Yogurt on toast would have never been something I thought of trying, but this recent piece about it in Bon Appetit got my attention, especially this picture of toast with yogurt and sliced figs on it.

Toast, yogurt and figs? With figs, how could it be bad?
Toast, yogurt and figs? With figs, how could it be bad?

The author uses full-fat yogurt, I would recommend no fat. It may not fill you up as she said her version does, but you don’t need the added fat. I also always use a low-sugar, fat-free yogurt to cut sugar intake as well. And I would only use whole wheat bread, preferably low- or no-salt whole wheat bread. I’ve found a no-salt variety at Trader Joe’s, although I’m worried because last time I stopped by a TJ’s it wasn’t in the bread section. I’m hoping that was a one-time out-of-stock and not the end of that store brand product. Continue reading “Yogurt toast? Give it a try”

Sugar-free syrups are not all the same, check the salt

Regular pancakes and waffles are out for me since my angioplasty because the nutrition nazi I saw told me nothing with white flour. Salt content also is high in such offerings. But I can have the occasional whole wheat offering, especially if I buy low-fat, low-salt pre-made ones like Van’s whole wheat lite variety.

Check sodium content for any sugar-free syrup you use.
Check sodium content for any sugar-free syrup you use.
Maple Maid syrup has 150 mgs of sodium per quarter cup, more than some, less than others.
Maple Maid syrup has 150 mgs of sodium per quarter cup, more than some, less than others.

Butter is out too, but I can go with sugar-free syrup for some flavor. If you go the sugar-free route too, do read the labels. Salt content can vary tremendously in such offerings. I have found Cary’s sugar-free the best choice at home. It has 115 mgs of sodium per quarter cup, which is two ounces. A Jewel store brand lite version, in comparison, has 180 mgs of salt. Continue reading “Sugar-free syrups are not all the same, check the salt”

Thomas’s multigrain English muffins: a tasty low-salt alternative

Bread is one of the biggest carriers of evil salt in our daily diets. If you’re trying to eliminate salt as I have been since my angioplasty, you’ve likely given up breads, indeed baked goods, of all kinds.

Thomas' multigrain English muffins
Thomas’ multigrain English muffins

I have found one alternative, a whole wheat, salt-free bread at Trader Joe’s that I use in my Thanksgiving stuffing now. But I miss baked goods terribly, so I’m always on the lookout for other options. Continue reading “Thomas’s multigrain English muffins: a tasty low-salt alternative”

Low-salt, low-fat breakfast options when entertaining guests

I recently had two cousins come visit us in Chicago, a wonderful time for me but one that had me wondering what I could make them for breakfast each day. Making dishes I can’t eat any longer because of my angioplasty, such as bacon and eggs or big stacks of regular pancakes or waffles, is a painful experience for me and one I would rather avoid.

Luckily, they understood this and also have some dietary concerns of their own that meant they weren’t expecting such classics. Rather, I went low-salt and low-fat, as well as low-sugar when it came to what we drank.

Breakfast takes on a light tone when you opt for low-fat, low-salt, low-sugar options. Pictured here is fat-free yogurt (regular and Greek), low-sodium English muffins, low-sugar orange juice, jams, fresh figs and Smart Balance instead of butter.
Breakfast takes on a light tone when you opt for low-fat, low-salt, low-sugar options. Pictured here is fat-free yogurt (regular and Greek), low-sodium English muffins, low-sugar orange juice, jams, fresh figs and Smart Balance instead of butter.

Continue reading “Low-salt, low-fat breakfast options when entertaining guests”

Panera, get the salt out, please!

Panera used to be a go-to lunch place for me. From 1998 through 2005, I worked out of a home office and lunch at a nearby Panera was a great break during the workday.

But since my angioplasty, I have been working to eliminate salt from my diet and so Panera is a place I can no longer eat. Something as healthy sounding as its Mediterranean salmon salad, for example, has 990 mgs of salt, nearly two-thirds of my daily 1,200 target. And that’s without dressing, something else I no longer use.

Miss you Panera, get the salt out of your menu please!
Miss you Panera, get the salt out of your menu please!
Continue reading “Panera, get the salt out, please!”

Breakfast Fruit: a great road alternative

My recent trip to Italy included some amazing meals, made all the better because they were shared with family. And both hotels we stayed in offered breakfast buffets. Buffets hold a certain magic for me, having grown up with very little. An all-you-eat buffet seems the opposite of a childhood spent on the edge of poverty. But these days I cannot partake of all the wonders a buffet offers and breakfast buffets are no different.

Our hotel buffets had the usual bacon, omelets and other items I can no longer eat. But thankfully, they also featured a variety of fruits which is where I spent my time at them.

Fruit and tomatoes for breakfast, bellisima
Fruit and tomatoes for breakfast, bellisima

Another fun option at one was steamed tomatoes. I love tomatoes and the ones we had in Italy seemed all the better for being from my ancestral home. So I regularly had three or four for breakfast while we were staying in southern Italy. Continue reading “Breakfast Fruit: a great road alternative”

What happens when you have an unexpected meal?

my egg white omelet, and the sneaky buttered toast.
my egg white omelet, and the sneaky buttered toast.
Living on a restricted diet means you need to plan every meal to ensure your avoid the foods and ingredient you need to avoid. What happens though, when an unplanned meal develops?

I faced that situation recently and had to scramble, literally. Coming home from work one recent evening, trains were delayed after they pulled out of my Chicago station. I literally sat on a train for two hours waiting to move, unable get off because we were between stations.

When we finally did get to a station, we were again stopped as tracks ahead were being cleared, so I decided to get off and call my wife to come get me. I was about 20 minutes from home by car at that point.

Looking around where I was on Chicago’s north side, I saw a nearby pancake house and decided to get some dinner while I waited, since it was then nearly 9 p.m.

The pancake house had a large multi-page menu but page after page had things I couldn’t eat, either because they were high in fat, salt, sugar or white flour.

My now go-to pancake house item, whole wheat pancakes, were available but they had nuts in the batter and I don’t eat nuts.

I defaulted to a veggie melt made with egg whites only, an incredibly bland choice that also had cauliflower, something I don’t eat and so had to pick out. I also ordered it without the usual cheese, worried about the fat. I did use some ketchup to give it some taste, which probably had more salt in it than is recommended for me.

Not being able to get an Angus burger, which is what I would have done before my angioplasty, was very depressing.

And to make it even more depressing, some whole wheat toast I asked for came already covered in melted butter, something I couldn’t see until I separated the slices brought me.

Unplanned meals stink.

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