11/11/2012 11:40 EST | Updated 01/23/2014 10:53 EST

Which Breakfast Sandwiches to Choose and Lose

Quentin Bacon/Food&Wine

Breakfast sandwiches at fast food restaurants have become a quick meal for many. We are led to believe that the egg, cheese and bacon on an English muffin or bagel make a healthy nutritious breakfast, especially if compared to those monster size muffins.

But think again after you wolf down that innocent sounding breakfast item. A new study from the Libin Cardiovascular Institute of Alberta shows that fast food breakfast sandwiches consisting of sausage or bacon, cheese and eggs can decrease blood flow within two hours, causing a buildup in the arteries raising the risk of stroke and heart disease. [LINK]

The study was done on healthy, non-smoking university students. The results were temporary but a continuous diet of high-fat breakfast sandwiches would cause permanent damage over time and is not easily reversible.

This is a good reminder that we are in control of our health and by changing daily eating behaviours we play a part in preventing serious and chronic disease. The key is to cut back on saturated fats, calories, sodium and excess sugar.

Here's a great list of "Choose It and Lose It" breakfast sandwiches:

Breakfast Sandwiches to Choose and Lose


Lose it -- Sausage, egg & cheddar English muffin breakfast sandwich

500 calories / 28 g fat / 41 g carbohydrates

Choose it -- Ham, egg & cheddar artisan breakfast sandwich

350 calories / 16 g fat / 31 g carbohydrates

Tim Hortons

Lose it -- Plain bagel with sausage, egg, cheese

550 calories / 25 g fat / 10 g saturated / 1,160 mg sodium

Choose it - English muffin with bacon, egg, cheese

330 calories / 15 g fat / 6 g saturated / 770 mg sodium

Country Style

Lose it -- Breakfast bagel deluxe

500 calories / 14 g fat / 1,410 mg sodium

Choose it -- Breakfast sandwich BLT on English muffin

250 calories / 12 g fat / 420 mg sodium


Lose it -- Sausage & cheese omelette sandwich

620 calories / 37 g fat / 14 g saturated / 1,290 mg sodium

Choose it -- Ham & cheese omelette sandwich

400 calories / 14 g fat / 5 g saturated / 990 mg sodium