13 Ways to Eat Healthy at the Breakfast Diner.

13. Huevos Rancheros:

Consider it a culinary blessing that the Mexican take on country-style eggs has spread to the United States. The beans that go on top add belly-filling fiber and, along with the salsa, provide a grab bag of antioxidants. Consider it 500 calories well spent.

12. Steak and Eggs:

Protein-based meals like this trounce carb-heavy entrées like French toast and pancake stacks any day. Studies show that a heavy load of protein at breakfast will result in fewer calories eaten throughout the day.

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11. Eggs Benedict:

Do you really want to burn through an entire day's worth of saturated fat at breakfast? That's exactly what this classic is likely packing. The viscous blanket of hollandaise sauce is actually an emulsion of egg yolks and melted butter—both of which are best eaten in moderation. Count on 800 calories and 50 grams of fat for an average serving.

10. Belgian Waffle :

Meals based on refined flour—all pancakes and waffles included—make for a nutritionally dismal start to the day. The fact that most diner "maple" syrup is nearly pure high-fructose corn syrup only adds insult to injury.

9. Egg Whites:

While egg whites have a reputation for being nutritional magic bullets, you should think twice before you nix the yolk. Besides carrying a good dose of healthy fat, yolks are one of the best sources of choline, a nutrient important to brain function that has been shown to help reduce inflammation and improve cardiovascular function. Worried about cholesterol? Don't be. The latest research shows that not only do eggs not raise our bad cholesterol, but that regular consumption may actually improve our overall cholesterol levels.

8. Bagel with Cream Cheese :

A bagel is shaped like a zero for a reason. The majority of its 500 calories come from refined carbohydrates, with little redeeming nutrition to justify the price tag. You'd be better off eating a doughnut.

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7. Hash Browns:

Short order cooks make hash browns in huge batches, using copious amounts of oil to keep the spuds from sticking to the griddle. Figure about 300 calories per side dish; skip the spuds and ask for grits or fresh fruit, instead.

  

6. Corned Beef Hash:

Corned beef carries a load of salt from the brine it was soaked in, and heavy-handed fry cooks are encouraged to add more at the griddle. Even a side will likely carry more than 1,000 milligrams of sodium.

5. Chilled Juice :

Not the best way to boost the nutritional value of your meal. A 12-ounce cup of juice can harbor as much as 3 tablespoons of sugar, and that's if the diner serves pure juice with no sugars added in. Better off with coffee or milk.

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4. Home Fries :

The equivalent of starting your day with a big plate of French fries. Stick with the grits, or sub in fresh fruit instead. Many diners will do it free of charge.

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3. Bacon or Sausage:

This might seem like an insignificant decision, since most people consider both of these breakfast meats to be equally treacherous. The truth is, two sausage links have about 160 calories and 12 grams of fat, whereas two strips of bacon contain 80 calories and 8 grams of fat.

2. Oatmeal :

The best choice on the menu. Oats are low in fat and sodium and contain plenty of soluble fiber, which helps lower bad cholesterol and regulate blood sugar levels.

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1. Grits :

The southern version of Cream of Wheat, made with yellow or white cornmeal. At 175 calories for a side, it outshines any breakfast potato that might be offered on the menu.