Healthy bacon & eggs: the all-American breakfast—minus the artery-clogging fat

Men's Fitness, Feb, 2002

As Americans have become savvier about nutrition, health commissars have exiled eggs (high cholesterol) and bacon (high fat) from the breakfast table in favor of fortified cereals and smoothies. Certainly, those are healthy and quick substitutes, but there's no reason to consign an American original to the dustbin of history. When done right, a hearty B & E breakfast can be nutritious as well as delicious; plus, it won't kill your arteries. Yes, we're talking moist scrambled eggs and sizzling strips of crisp bacon. No, we're not talking the kind served up at Mel's Cardiac Arrest Diner. The modern version of this dynamic duo (accompanied by extras like toast and fruit) has all the nutrients you need for your first and most important fueling of the day, but with a fraction of the unhealthy ingredients nutrition experts abhor. Knife and fork in hand?

1 EGGS

Eggs are a great source of protein, in addition to containing dozens of vitamins and minerals. But thanks to the five grams of fat and 213 milligrams of cholesterol in tire yolk, they've beet] given the kind of bad rap normally associated with criminal defense lawyers and corporate raiders. To crack that image, manufacturers have created a heart-healthy alternative: liquid egg substitutes with zero fat and zero cholesterol which look and taste exactly like freshly beaten eggs.

Best egg bets:

* Egg Beaters (fat-free liquid egg substitute: supermarket)

* Papeti All Whites (liquid egg whites in pint-sized containers: supermarket)

* Eggotogy (liquid egg whites in assorted sizes: supermarket and www.eggology.com)

Benefit: Dodge 89 calories and Z0 grams of fat by substituting a Mf-cup of fat-free liquid eggs for two whole eggs. And if you're really hungry, eat even more fat-free eggs. No harm done.

2 BACON

Who call reject bacon's unrivaled smoky fragrance? The bad news is we all should, what with more than five grams of fat per thin slice. The good news: You can sizzle up a side of alternative bacon varieties (soy and turkey) and put eggs' favorite sidekick back on your plate. These substitute versions boast !he same salty flavor but have a fraction of the calories and fat of traditional swine. (Tip: Be sure to read the labels, because turkey and soy bacon cook more quickly than pork, and you could end up with frizzled strips of leather if you're not careful.)

Best bacon bets:

* Louis Rich Turkey Bacon

* Jennie-O Extra Lean Turkey Bacon

* Jennie-O Fat Free Turkey Bacon

* Lightlife Smart Bacon (soy)

Benefit: Swap your pork for three slices of Louis Rich turkey bacon and save 90 calories and eight grams of fat. Choose Jennie-O Extra Lean turkey bacon or three slices of soy bacon and ditch 120 calories and 13 grams of fat.

3 TOAST

Since a real man needs toast to Scoop up his eggs, opt for whole-wheat bread and boost your fiber, protein and B-vitamin intake. (White bread is almost nutrient-free, but still packs in calories.) Favorable loaves include Arnold Bran'nola 12 Grain, Pepperidge Farm Natural Whole Grain, Nature's Cupboard Natural Stone Ground Whole Wheat, Arnold Stoneground 100% Whole Wheat, and Wonder Good Hearth Stoneground 100% Whole Whoa

Benefit: Whole-grain bread adds least two grams of fiber per slice.

4 SPREADS

All-fruit and low-sugar spreads are an excellent way to cut calories, especially since taste doesn't suffer. Try Polaner All Fruit, Smucker's Simply 100% Fruit, Smucker's Light Sugar Free varieties, and Sorrell Ridge Unsweetened Conserves.

Benefit: Switch to all-fruit preserves arm lose 10 calories and four grams of sugar per tablespoon. Spread sugar-free varieties on your toast and deduct 40 calories and 12 grams of sugar per tablespoon. If you're not a jam kind of guy, try the following:

* Choose trans-fat-free light margarine (Promise or Smart Beat) over regular margarine and save 84 calories and nine grams of fat per tablespoon.

* Switch from regular cream cheese to fat-free varieties (Philadelphia brand) and bypass 37 calories and five grants of fat.

* Spread all-natural, reduced-fat peanut butter on your whole-grain toast and spare yourself two grams of fat per tablespoon. Natural peanut butter eliminates unhealthy trans-fatty acids as well.

5 FRUIT

Morning is a great time to sneak fruit into your diet. Since you need two to four servings of fruit every day to reach your quota of daily fiber, weaving fruit into meals helps you do just that. Toss fresh raspberries, blackberries, strawberries and blueberries to make a fruit salad. If melon's more your speed, try a wedge of honeydew, cantaloupe or watermelon. No time for fresh fruit? Grab a tall glass of 100-percent orange juice, with pulp, and make sure to have fruit with lunch.

Benefit: You name it: fiber, vitamins, minerals, antioxidants, phytochemicals and plenty of water.