⌚ Case Study Dunkin Donut

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Case Study Dunkin Donut



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Don't blame the fish though—the seafood is packed with lean, muscle-building protein and heart-healthy fats. But the trouble here lies with a massively unbalanced fish-to-fat ratio. A coating of crispy batter and a pile of deep-fried potatoes is just loaded in sodium and fat. When it comes to seafood, always abandon ship on fried fish and opt for grilled instead. Unhealthy Ingredient: SodiumAlthough there is protein in mozzarella sticks, this popular appetizer choice happens to be fried, and fried foods in particular up the calories, sodium, and saturated fat of everything they encounter. Just look at the mozz sticks from Applebee's: they come in at calories and more than 2, mg of sodium.

Even if you're sharing these, this is not a snack you should be indulging in. Skip the whole breaded and fried aspect and just munch on pure cheese sticks , which you can pair with some grapes or almonds for a filling snack. And while you're at it, make sure you're staying away from these 19 Unhealthiest Restaurant Appetizers in America—Ranked! Unhealthy Ingredient: Sugar, sodiumIf you make the right choices when eating French toast, it isn't necessarily all that bad, but ordering this breakfast dish out at a restaurant changes everything, as it just adds more fat, sugar, and salt to a meal already high in fat, sugar, and salt as it is. To quell your sweet tooth craving at breakfast, make a smoothie alongside a breakfast sandwich with a side order of eggs.

Or try your hand at your own French toast that has plenty of fruit, protein, and fiber. Unhealthy Ingredient: Vegetable oils, margarineWe know, we know—biting into a buttery, flaky croissant is unlike anything else. But if you eat too many of them, pretty soon, your belly could transcend your belt buckle. A butter croissant from Dunkin' Donuts has 19 grams of fat 24 percent of your daily value , calories, and 8 grams of saturated fat 40 percent of your daily value —and you're likely eating all that before you even make it to work in the morning. And that's just for plain. If chocolate croissants are your go-to, you're looking at consuming upwards of 16 grams of saturated fat per pastry from Au Bon Pain, or 80 percent of your daily value's worth.

Unhealthy Ingredient: It's found in so many processed and packaged foods, but soybean oil may be just as bad for you as sugar. There are studies that claim the oil can be linked to obesity and harm liver function. When in doubt, it's best to avoid foods that contain soybean oil, which we know, is very hard to do as it seems to be in everything. When you're cooking though, there are tons of other oils you can turn to, such as avocado oil and even ghee —a form of clarified butter—which both have high smoke points. Unhealthy Ingredient: SodiumTypically dubbed a healthy, soothing meal, soup truly is one of the least suspicious diet saboteurs of them all; however, that's not the case with canned brands.

What makes it so addicting? Besides being appealing because of its low cost, many popular brands add excess amounts of salt—some brands like Campbell's Homestyle Chicken Noodle contain nearly 1, milligrams or more than half your recommended daily intake—which can actually cause us to overeat, according to a study published in the Journal of Nutrition. Besides disrupting satiety cues, when you constantly flood your system with sodium, you can overwork your kidneys. As a result, the sodium sits in your bloodstream where it attracts water, causing water retention and bloat, making you look five pounds heavier. Unhealthy Ingredients: Palm oil, caramel color, Yellow 5, Yellow 6Palm oil, caramel color, Yellow 5, and Yellow 6 are just a few of the unsettling ingredients found in a typical bouillon cube, such as Knorr's Chicken Bouillon Cubes.

In regards to palm oil, a meta-analysis in the Journal of Nutrition found this specific fat significantly increases low-density lipoprotein LDL , or bad cholesterol, compared with vegetable oils low in saturated fat. Followed by potentially-carcinogen-contaminated caramel color and artificial coloring agents that may have adverse effects on activity and attention in children, it's in your best interest to beware of what bouillon brand you're buying. To discover other items you should avoid adding to the pot on the stove, check out these The 20 Worst Ingredients for Weight Loss. Unhealthy Ingredients: Soybean oil, sugar, mono and diglyceridesCan someone explain to us why a product that's packed in a box marked "Baked Fresh Daily" contains at least two preservatives?

Entenmann's isn't the only one with misleading labeling. Otis Spunkmeyer Muffins look healthy coming in at calories per serving—and then you see there are two servings per muffin. Typically, store-bought muffins contain over calories and a third of the day's fat, and eating half now and "saving the rest for later" is near impossible—likely because foods rich in carbs, fat and sugar can be downright addicting. Plus, many commercial muffins are also spiked with waist-widening soybean oil and additives like mono- and diglycerides. As prepared, you hit a third of your day's recommended intake of sodium per serving; and if you eat half the box, you could end up consuming half of your entire day's allotted sodium. High sodium intake is associated with ailments such as hypertension and heart disease, according to the American Heart Association.

Unhealthy Ingredients: Hydrogenated soybean oilThat pesky ingredient is very much present in frozen pies, especially in Marie Callender's line of apple pies. While there is zero trans fat listed on the frozen desserts' nutrition labels, the presence of soybean oil and hydrogenated soybean oil is still concerning, as this type of oil has been linked to weight gain. Unhealthy Ingredients: Sodium phosphate, corn syrup, sodium, sodium nitriteThere are plenty of good reasons not to eat hot dogs—their high levels of sodium and carcinogen-producing nitrates are just two—but if you need another, here you go.

The BBQ staple is also preserved with sodium phosphates: an ingredient that even McDonald's scrapped from their menu. Studies published in the journals FASEB and Aging have connected high levels of serum phosphates due to dietary consumption to higher rates of heart disease, chronic kidney disease, weak bones, and accelerated aging. Unhealthy Ingredient: SodiumThere really is nothing quite like some takeout and Chinese food is often a meal many like to order in. But the problem with these favorites is that they are loaded in sodium. Unhealthy Ingredients: Excess sodiumThe deli meats you use to make your lunch may be putting your life at risk. Consider this: just 2 of those thinly-sliced pieces of meat can contain more sodium than a bag of pretzels, and upwards of milligrams!

And who only uses 2 slices…? A diet high in sodium puts many at risk for high blood pressure hypertension and heart disease, and with the average American consuming 3, milligrams of sodium each day, according to the American Heart Association, you should try to choose lower-sodium options whenever they are available. Unfortunately, all-natural, "uncured" meats still contain nitrates from natural additives like celery powder, so you won't really be reducing any negative health risks by purchasing these. Rather, the American Institute for Cancer Research AICR recommends focusing on reducing your intake of processed meats to 18 ounces or six 3-ounce servings of meat a week.

With other gross additives like corn syrup solids and artificial peach flavor, you're better off making your own plain oatmeal and adding milk and peaches. And to really be in the know, here are 24 Best and Worst Instant Oatmeals. Unhealthy Ingredients: Artificial coloring, added sugar, saturated fatsYou already knew all the artery-clogging fats and addicting sugars in candy weren't doing you or your family any favors, but you likely didn't realize that certain candies can make it more difficult for your little ones to concentrate.

A few years ago, researchers discovered that the artificial colors, Yellow No. In fact, Norway and Sweden have already banned the use of these artificial colors, and in the rest of the EU, foods containing these additives must be labeled with the phrase: "May have an adverse effect on activity and attention in children. Whipping up a cake from a box is much easier than gathering all the ingredients and baking it from scratch.

But taking this shortcut could cost you in the health department. Many cake mixes from Duncan Hines, Betty Crocker, and Jiffy are loaded with belly-bloating sugar, and questionable chemicals—that's nothing to celebrate. Unhealthy Ingredient: Potassium bromate bromated flour Banned in the United Kingdom and Canada, potassium bromate is still lurking in some U. The issue? A study found the dough strengthener induced tumors in rats and led the EPA to conclude bromate is a "probable human carcinogen. If you pick up a package with potassium bromate or bromated flour on the label, put it down and pick up something else.

According to a study in Clinical and Experimental Reproductive Medicine , chronic ingestion of this chemical can lead to a variety of hormonal changes, including early puberty in females, sperm, reduction, obesity, and increased rates of reproductive cancers. Active in just parts per billion, a study in Reproductive Toxicology found that one of the things BPA is known for is causing men to grow breasts by disrupting their hormones. Unhealthy Ingredients: Sulfites, added sugars or fruit juice infusions, vegetable oilSulfites, which are used to keep prepared foods fresh, are often used in dried fruit snacks.

Asthmatics are at an elevated risk for a reaction to sulfites though anaphylaxis and life-threatening reactions are rare , such as swelling of the throat, hives, and migraines according to a study in the Journal of the American College of Nutrition. You should also watch out for dried fruits that have added sugars—without water, dried fruits have a higher concentration of sugar than their hydrated counterparts, and really don't need extra of the blood-sugar-spiking stuff. Additionally, many dried fruits are coated in inflammatory vegetable oils, adding unnecessary additional calories and fat to a relatively healthy snack. Unhealthy Ingredients: Sodium citrate and phosphateThat brick of orange cheese sitting in the dairy case at your supermarket is more than just a flavorless lump of dairy-ish ingredients —it's loaded with icky additives, too.

While many companies are thankfully opting for natural colors to give their cheese that trademark bad spray-tan hue, they're still loading those icky slices with ingredients that can seriously harm your health. Kraft Singles are packed with sodium citrate, which can cause muscle spasms and may be unhealthy to individuals with kidney health issues. They're also packed with sodium phosphate, an ingredient used to prevent crystallization of meat and dairy products, which has been linked to an increased risk of bone demineralization, osteoporosis, and kidney health issues. Most some loaves contain a small amount of actual whole grains mixed with unhealthy refined flour, according to Alissa Rumsey MS, RD.

It actually says "Made With Whole Grain" on the front, and by that they mean whole grain flour is listed as the third ingredient: behind regular old white flour and water. What's even more surprising to us is that this two-slice serving actually has 2 more grams of sugar than Bimbo's Soft Wheat Bread. That's because manufacturers increase the amount of added sugar to breads made with whole grains because consumers still look for that sweet taste of white bread with the "healthy" feeling of eating whole grains. Unhealthy Ingredient: Polysorbate 60Short for polyoxyethylene- 20 -sorbitan monostearate, this emulsifier is widely used in the food industry.

Made of corn, palm oil, and petroleum, this gooey mix can't spoil, and it often replaces dairy products in baked goods. It's commonly contaminated with 1,4 dioxane, a chemical which has been shown to cause cancer in animals and could in humans as well, according to a study in Toxicology and Applied Pharmacology. Unhealthy Ingredients: Polysorbate 80, yellow 5, sodium benzoateLast we checked, cucumbers are naturally green, so we're not quite sure why so many brands Like Vlasic Dill Kosher Pickles feel the need to add yellow dyes to their pickle jars.

Vlasic also uses polysorbate 80, the same emulsifier used in diet ice creams that's been linked to causing cancer in mice. Additionally, a number of pickle jars are also filled with sodium benzoate, which has been shown to damage mitochondria, the "power station" of cells. Unhealthy Ingredient: Sugar alcohols, artificial sweetenersIf you don't swallow it, can chewing gum count as a food? Point is this: Although the bulk of gum is indigestible, there are some ingredients that are: the sugar alcohols and artificial sweeteners. Sugar alcohols are sugar substitutes have been shown to cause bloating and other gastrointestinal distress. Sorbitol, in particular, takes a relatively long time to digest, and any undigested sugar alcohol in your small intestine acts as the perfect environment for the fermentation of bacteria, thus, causing even more bloating and flatulence.

As for artificial sweeteners found in popular gums , you're looking at ingesting additives that have been scientifically shown to trigger your sweet receptors and rev hunger—hence another reason why you're always hungry. Eat This! Instead: If you've got a chewing habit, try sunflower seeds. Not only are they tasty, but they are also an excellent source of vitamin E, the body's primary fat-soluble antioxidant.

Unhealthy Ingredients: Sugar, hydrogenated vegetable oil, sodiumDon't let its reduced fat content fool you: low-fat peanut butter is in no way a health food. While peanuts on their own are a good source of protein and fiber, the other ingredients used in low-fat peanut butters will have you running for the hills. When the naturally-occurring fats are stripped from peanut butter, they're often replaced with tons of sugar and excess salt to make up for what would otherwise be a bland and flavorless product. Skip all the waist-widening sugar and salt and enjoy some full-fat natural peanut butter instead. Unhealthy Ingredients: Artificial flavors, disodium inosinate, and caramel colorWhen you grab a veggie burger, you should look for a solid substitution for the minimally-processed, beef-based patty.

Unfortunately, countless vegetarian options are not the clean dream you think. MorningStar Farms Spicy Black Bean Burger is full of questionable ingredients like artificial flavors, disodium inosinate which acts similarly to MSG in that it improves flavor and revs your appetite, so you eat more of this frankenpatty , and carcinogen-tainted caramel color. You're far better off with a veggie burger like Amy's Sonoma Burger, which is made entirely of organic vegetables, quinoa, and walnuts. You'll find some more of our favorites in the 32 Best and Worst Veggie Burgers. Unhealthy Ingredients: SugarOatmeal, a food so innocent, is one to avoid when it's in this form. But with what, you ask?

A whole lot of sugar. And it's even worse in the new way brands are packaging instant oatmeal: cups. Because the serving sizes are a bit bigger, manufacturers cram in even more of the stuff. That's over 40 percent of your recommended intake of added sugars for the entire day—and it's not even noon! Start your morning off on the right foot by opting for some unflavored oats instead. Pretty much every other kind of lemonade? Mostly garbage. On top of the boatload of sugar that's in most lemonade recipes, brands like Minute Maid give their bottled and canned lemonade drinks a vibrant hue by using yellow 5, which has been linked to hyperactivity and impaired renal function in animal test subjects.

Unhealthy Ingredients: Sugar, hydrogenated vegetable oil, artificial colors, carnauba waxYou know those scented candles that smell so delicious you almost want to take a bite? That's pretty much what you're consuming when you add some sprinkles to your ice cream. These sugary little ice cream accessories are little more than sugar, hydrogenated oils, artificial colors, and actual wax, just like your favorite candle. Unhealthy Ingredients: Sulfur dioxide, calcium chloride, sodium benzoate, potassium sorbate, high fructose corn syrup, red 40Mix up some preservatives, corn syrup, and dyes and you've got… a sundae topping?

Maraschino cherries, known for their vibrant hue and perplexing flavor, are an engineered food that have no place in a healthy diet. When you consider that they can last up to three years in their high fructose corn syrup bath before they even get near their expiration date, you'll definitely want to put them back on the shelf. Instead of pulling a syrupy, radioactive-looking cherry out of a jar, try getting it the old-fashioned way: from nature. Cherries are plenty sweet on their own, and even without the benefit of potentially-toxic dyes, they've already got a very pretty color to them.

Cherries are also a good source of resveratrol, which can help fight excess belly fat and may even help fend off dementia. Unhealthy Ingredients: Sugar, carrageenanAll those smiling models in yogurt commercials obviously haven't checked out the ingredients list on their purportedly healthy snack. Most fruit-flavored yogurts on the market contain precious little actual fruit, sweetening their recipes with sugar instead. And those brilliant hues you thought were the result of fresh fruit in the recipe? They're usually just from fruit juice concentrate. Another additive you have to watch is carrageenan: a plant-based emulsifier which studies have found to cause inflammation in those with gastrointestinal issues.

Yogurt doesn't have to be completely off the menu just because you're trying to eat healthier. Plain, unsweetened yogurt is full of live cultures that can benefit your gut bacteria, boosting your immune system and potentially lowering your risk of everything from diabetes to depression. If you're worried about the belly bloat that dairy can cause, coconut milk yogurt with live cultures tastes like the real stuff and has all the same benefits for your belly bacteria.

Unhealthy Ingredients: SugarWhen reaching for a bottled coffee beverage, you're probably more concerned with how under-caffeinated you're feeling and less about what could be lurking under that label. Unfortunately, some of these sickly-sweet drinks are loaded with more added sugars than you should consume in an entire day, as recommended by the FDA. For example, one ounce bottle of Gold Peak Almond Toffee Coffee Drink contains a staggering calories and 53 grams of sugar.

Another shocker? The whole bottle only dishes out 77 milligrams of caffeine, which is significantly less than the milligrams you'd get for an equal serving size of black coffee. Other popular drinks, such as Starbucks Coffee-flavored Frappuccino, are nearly as bad, doling out 32 grams of sugar per 9. Drink This! Instead: Keep the convenience and toss out all the added sugar by opting for cold brew instead.

This refreshing pick-me-up skips those high-calorie ingredients and gets you more of what you really want: sweet, sweet caffeine. Unhealthy Ingredients: Sucralose, acesulfame potassium, propylene glycol, yellow 5, yellow 6Looking to add a little zing to your drink? Don't reach for these manufactured enhancers. Brands like Mio are made up almost entirely of artificial ingredients. The third ingredient in many of these little bottles behind water and citric acid is propylene glycol: a preservative, thickening agent, and stabilizer that is also used as antifreeze to de-ice airplanes, as a plasticizer to make polyester resins, and found in electronic cigarettes.

Almost more alarmingly is Mio's use of artificial, non-nutritive sweeteners sucralose and acesulfame potassium, which a recent study published in Journal of the Academy of Nutrition and Dietetics linked to weight gain and metabolic disorders. To help lower-quality fish retain moisture and to lessen the amount of water expelled during thawing, manufacturers soak fish in a bath of sodium tripolyphosphate STPP —as they do in Mrs. Paul's Beer Battered Fillets. It might be GRAS, but manufacturers don't need to use this potentially dangerous additive. According to a report by the Food and Agriculture Organization of the United Nations FAO , "polyphosphates are not an essential ingredient of [frozen fish products].

Unhealthy Ingredients: Sugar, corn syrup, sorbitol, soybean oil, BHTGranola has long been associated with healthy living, although considering all the garbage that's put in granola bars, the link isn't exactly clear. The combination of sugar, corn syrup, and sorbitol, a weight gain-inducing trifecta found in Quaker Chewy Chocolate chip granola bars should be enough to have most health-conscious consumers steering clear, but the fattening soybean oil and widely-banned potential carcinogen BHT are just the icky cherries on top of this unhealthy recipe. Unhealthy Ingredients: High fructose corn syrup, caramel color, carrageenan, artificial flavorsReplacing your meal with a pre-packaged shake means you're replacing all the fiber, vitamins, and minerals you'd normally eat with a whole lot of scary ingredients instead.

From blood sugar-spiking high fructose corn syrup and maltodextrin to tumor-promoting artificial colors, these icky shakes are better off in the garbage than on your table. Instead of those chalky, medicinal shakes that are high in sugar and low in any redeeming nutritional values, check out our guide to these grab-and-go options: 10 Best Store-Bought Protein Shakes, According to Experts. Unhealthy Ingredients: Soybean oil, palm oil, mono and diglycerides,Mama's baby may like shortening bread, but that's because the infant's knowledge of what inflammatory oils do to her body is patchy at best. Oils high in omega-6 fatty acids, like soybean oil, contribute to chronic inflammation: a state that causes medical problems that range from weight gain to depression.

Palm oil is high in saturated fats that increase levels of bad cholesterol. Separately, when you pick up one of the "light" versions of these butter spreads, you're also ingesting mono and diglycerides, which Isabel Smith, MS, RD, CDN, tells us are considered to be a class of trans fats that have escaped FDA classification as trans fat. Choose healthier monounsaturated fats, such as olive oil, and increase your intake foods that contain unsaturated omega-3 fatty acids, like chia seeds, flax seeds, and fish. That's 12 grams; the donut only has 10 grams.

Lisa Moskovitz , RD, founder of The NY Nutrition Group, says, "High fructose corn syrup has been shown to increase appetite and lead to health problems such as obesity and diabetes. This creamy dressing will serve up nearly 30 percent of your day's recommended intake of fat in just two tablespoons. Even worse is that's mostly from inflammatory soybean oil, that studies show can actually increase appetite. And whatever you do, stay away from these 20 Unhealthiest Salad Dressings on the Planet. Unhealthy Ingredients: High fructose corn syrupJust because it's not full of alcohol doesn't mean that fruit cocktail is any healthier than an oversized margarita. In fact, with the high fructose corn syrup in these fiber-less fruits, it may be worse.

Plus, the BPA used to package many kinds of fruit cocktail has been linked to endocrine issues and obesity, too, making this supposedly healthy snack a poor choice for anyone. Unhealthy Ingredients: Sugar, artificial sweeteners, caramel color, polysorbate 60They say getting a great body is 80 percent nutrition and 20 percent exercise. Unfortunately, most protein bars are percent garbage. The combination of sugar, carcinogenic colors, and polysorbate 60, an emulsifier that can create potentially-toxic compounds when combined with other ingredients, makes most protein bars less snack and more health hazard.

If you think you're getting a better deal by opting for sugar-free recipes, think again; the artificial sweeteners used in sugar-free protein bars have been linked to weight gain and cardiometabolic risk, according to a recent study in the Journal of the Academy of Nutrition and Dietetics. Loading up on protein doesn't have to mean loading up on sugar and preservatives, too. A handful of raw almonds, a piece of cheese, or a hard-boiled egg can all help improve your post-workout recovery without weighing you down.

Unhealthy Ingredients: Diglycerides, corn syrup solidsUncle Ben may not be such a good guy after all. Uncle Ben's Cheddar Broccoli rice is loaded with diglycerides: a food emulsifier that still contains small amounts of trans fats. Odder yet is the inclusion of corn syrup solids, a fattening sweetener that's most commonly found in desserts, but manages to make it into this recipe just to spoil the fun. Instead of eating those preservative-laden pre-seasoned rice mixes, you can easily save both your money and your health by making a batch of easy-to-prepare brown rice. Brown rice is not only filling, but a good source of resistant starch, which researchers at South Dakota State University have linked to improvements in gut bacteria, potentially lowering consumers' risk of diabetes and obesity along the way.

If you're not a fan of unseasoned rice, try adding some healthy toppings, like a little heart-healthy olive oil, metabolism-boosting chili pepper, or antioxidant-rich spices, like sage, basil, and oregano. Unhealthy Ingredients: Artificial sweetenersAlthough it could help regulate your blood sugar, Polaner's jam shouldn't be your go-to source for fiber. It's sweetened with the artificial sweetener sucralose, which a study published in the journal Cell Metabolism found may be recalibrating the connection between sweetness and calories in your brain. Researchers discovered that mice consumed 30 percent more calories when they switched from eating sucralose-sweetened food to sugar-sweetened food.

The sweetener has also been connected to decreased sleep quality and poor gut health—a recipe for weight gain. Your safest bet is to top your peanut butter sandwiches with fresh pieces of fruit like banana and strawberries. You'll get a similar taste with none of the artificial sweeteners. Unhealthy Ingredients: Sucralose, maltitolIt's completely understandable if you're trying to reel in your sweet tooth a bit—just don't use sugar-free sweets as a crutch.

Instead of sugar, manufacturers like Russell Stover add in artificial sweeteners like Splenda and sugar alcohols like maltitol, which can have a laxative effect if eaten in excess. The researchers reported that in , the average American child saw about cereal advertisements on television. Why not reach for America's original breakfast cereal, Kellogg's Corn Flakes? Each serving has a reasonable 2 grams of sugars and only calories. But wait: it's made from refined grain, so it delivers little dietary fiber 1 gram and is considered high-glycemic. How about a cereal with whole grains, like one of the raisin brans? One serving of Post's famous version has 8 grams of dietary fiber, which is more than the 5-gram threshold for "high dietary fiber" used by Consumer Reports for rating cereals.

But a serving also harbors 19 grams about 4. That's more than what you get in a Dunkin' Donuts glazed donut or some of the chocolate-flavored cereals marketed to kids. The search for a fiber-hearty cereal might draw a shopper to General Mills's Wheat Chex. It has 5 grams of dietary fiber per serving but also 5 grams of sugar and milligrams of sodium, which is more than several other wholesome cereals out there. Oatmeal brims with nutritional virtue. The drawback there is that it takes between five and 30 minutes to cook the non-instant kind, which defeats one of the main purposes of breakfast cereal: getting the meal on the table fast before school or work. Many stores have a separate "natural" foods section that may have more cereals with whole grains as the main ingredient, but even there, you need to be on the look out for added sugars.

Especially with children, it helps to be creative. To spruce up a bland low-sugar cereal, you might garnish it with a small amount of a sweeter cereal. You can also strike a balance by mixing a few brands together. Topping the mixture with fresh fruit adds dietary value to the meal. Another suggestion: do some homework online before you go to the store. Companies post nutritional information about their products on their Web sites.

Nonindustry resources include the Glycemic Index Foundation www. Ludwig and other nutritionists say a good breakfast should include some carbohydrates with fiber whole grains, fruits, or vegetables , some lean protein sources such as eggs or yogurt Greek yogurt has more protein than regular , and some healthful fats such as those in nuts or salmon. A vegetable omelet with a slice of whole-grain toast qualifies as a good breakfast, as does a bowl of high-fiber cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.

Carbohydrates often get a bad rap in diet books, but they belong in a good breakfast. They have been labeled simple or complex, based on the sugar molecules they contain. Another way to classify them is by their effect on blood sugar levels: foods with a high glycemic index get digested quickly and cause blood sugar levels to spike, triggering an extra-large release of insulin to bring them back down. Bagels, pastries, and sugary breakfast cereals generally have a medium-to-high glycemic index. Some research shows that high-glycemic foods wind up making people hungry sooner. And high-glycemic diets have been correlated with increased risk for diabetes, heart disease, weight gain, and other conditions that nobody wants.

Whole-grain foods enable you to have carbohydrates and keep the glycemic index of your breakfast down. In addition to moderating blood sugar spikes, whole grains supply vitamins, minerals, healthy fats, dietary fiber, plant enzymes, and other potentially valuable substances, many of which get stripped away during the refining processes that make grains easier to digest and store. You don't have to look very hard to find epidemiologic evidence for whole grain having protective effects against obesity, constipation, type 2 diabetes, and heart disease. Read food labels carefully. Look for the serving size, calories, and nutrient information.

For grain foods, choose products with whole wheat, oats, rye, or other whole grains listed first in the ingredients. Know your coffee drink. For example, a ounce White Chocolate Mocha at Starbucks contains calories, 12 grams of unhealthful saturated fat, and 59 grams of sugars, versus just five calories and no fat or sugars but more caffeine in a cup of black coffee. Make processed meats like bacon and sausage a very occasional treat. June 27, Retrieved March 27, Archived from the original on July 6, Arabian Business Press release. February 6, Retrieved February 6, Rinnoo Press release. June 25, Retrieved June 25, January Tesco Ireland. January 24, Retrieved November 7, April 30, Retrieved December 3, Retrieved August 4, Cheshire live. Archived from the original on September 9, March 6, Archived from the original PDF on February 5, Retrieved April 21, Archived from the original on May 8, Retrieved March 17, Daily Brew.

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June 12, May 5, November 24, Veterans With Free Donut". November 3, February 26, Archived from the original on February 12, Retrieved March 10, March 15, CBC Radio One. Pirate Radio. Retrieved February 18, August 17, RRRoll up the rim to win! Archived from the original on March 12, A Rimroller!! March 11, March 10, Archived from the original on February 16, April 19, Retrieved March 26, February 7, Retrieved February 7, February 16, Retrieved March 2, Tim Hortons Childrens Foundation. Retrieved October 4, Archived from the original on March 29, Friends of We Care.

Hockey Canada. December 12, January 5, Retrieved January 23, Retrieved April 6, Daily Hive. October 10, Retrieved March 12, Retrieved March 31, Retrieved March 28, Tim Horton Ron Joyce. Centennial Cup Tim Hortons Brier. Tim Hortons Field. Burger King. James B. Brinker Jeff Campbell John W. Burger wars Fast food advertising. Fast food and fast casual restaurant chains in the United States. Burger chains Chicken chains Coffeehouse chains Pizza chains Hot dog chains. Cinnamons Wetzel's Winchell's. Fazoli's Little Caesars Sbarro. Saladworks Sweetgreen. Hamilton, Ontario. Flag Notable Hamiltonians. Joseph's Healthcare Hamilton St. Peter's Hospital. Burger King Tim Hortons Popeyes. Burger Wars Fast food advertising.

Namespaces Article Talk. Views Read Edit View history. Help Learn to edit Community portal Recent changes Upload file. Download as PDF Printable version. Wikimedia Commons. Restaurants [1]. May 17, ; 57 years ago Hamilton, Ontario , Canada [2]. Toronto, Ontario , Canada. Wendy's — Restaurant Brands International —present. Calgary, Alberta. Moncton, New Brunswick. Orchard Park, New York. Detroit, Michigan. Monterrey and Saltillo , Mexico. Wikimedia Commons has media related to Tim Hortons.

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