McDonalds:

Don't: The Deluxe Breakfast with a large biscuit and the Big Breakfast containing a minium of 790 calories, 51 grams of fat and 18 grams of saturated.

Do: Your best best would be the Egg McMuffin with 300 Calories, 12 grams of fat, 5 grams of saturated fats, 2 grams of fiber and 820 mg of sodium.

Burger King

Don't: The Enormous Omlete Sandwich with 730 calories, 45 grams of fat, 16 grams of saturated fat, 1,949 mg of sodium.

Do: The Ham Omlete Sandwich with 290 calories, 13 grams of fat, 4.5 grams of saturated grams, 870 mg of sodium and 1 gram of fiber.

Dunkin Donuts

Don't: Any of the over the top, decadent desserts such as the Triple Chocolate Muffin (660 calories, 33 grams of fat, 7 grams of saturated fat, 4 grams of fiber)

Do: Get your coffee with a wheat bagel (330 calories, 4 grams of fat, 1 gram of saturated fat, 12 grams of protein, 4 grams of fiber) or a multigrain bagel (380 calories, 6 grams of fat, 1 gram of saturated fat, 14 grams of protein, 5 grams of fiber)

Starbucks

Don't: You may want to skip all of Starbucks high-fat, high-sugar options that won't keep you satisfied until lunch including the Star Classic Coffee Cake (570 calories, 28 grams of fat, 10 grams of saturated fat, 7 grams of protein)

Do: The Spinach Roasted Tomato, Feta & Egg Wrap (240 calories, 10 g fat, 3.5 g saturated fat, 13 g protein, 7 g fiber), the fruit and cheese platter, and any of the low-fat bran muffins, scones, and coffee cake.

Breakfast really is the most important meal of the day -- it gives you energy to start the day and is linked to many health benefits. Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels.

Source: Webmd