Healthy Fast Food Guide | Dunkin’ Donuts | Detailed

Overview

Keep it simple. The veggie egg white is the go-to choice if you’re balancing healthfulness with the practicality of a meal that will fill you up.

The turkey sausage on English muffin trades more protein for higher sodium and saturated fat, so it comes down to you calibrating your nutritional intake for the day and deciding accordingly.

Recommendations

Option #1 — Veggie Egg White

This is the lowest sodium and cholesterol compared to other options. For instance, the Turkey Sausage on English Muffin has upwards to 80% of your cholesterol intake among other high levels of sodium and fat.

1. Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
2. Peppers — high in antioxidants, maintains eye health and reduces the risk of chronic illnesses
3. Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
4. American Cheese — increases protein intake, since the protein is low in this option and adds calcium for bone health in exchange for higher saturated fat and sodium
5. Ask for Multigrain Thin for added fiber and healthy grains

I was originally going to recommend removing the English muffin that comes with the veggie egg white and pairing with Multigrain Brown Sugar Oatmeal instead, but this oatmeal has 35 grams of sugar and most of it comes from the added sugar and brown sugar instead of the dried fruit it advertises.

Thus, it’s better to eat the Veggie Egg White with the alternative of a multigrain bagel.

Option #2 — Turkey Sausage on English Muffin

1. Turkey Sausage — lower in sodium, saturated fat, and sugar compared to regular sausage
2. Egg — good protein source, but with the yolk, has more cholesterol so calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control)

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment