By Jim Donovan: Many fast-food joints sell eggs and other morning goodies—but not all of them are good for you. A new breakfast test in the November 2010 issue of ShopSmart, from the publisher of Consumer Reports, rates the best and worst choices at seven popular restaurants based on calories, fat, and sodium.

Here is a look at some of their “Pick It” and “Skip It” suggestions:

DUNKIN’ DONUTS

PICK IT: Ham, Egg & Cheese Wake-Up Wrap (200 calories)
Saturated Fat 4.5g, Sodium 640mg, Sugars 1g, Protein 10g, Fiber 1g
SKIP IT: Sausage, Egg & Cheese On Croissant (640 calories)
Saturated Fat 17g, Sodium 1,250mg, Sugars 6g, Protein 22g, Fiber 2g

McDONALD’S

PICK IT: Fruit ’N Yogurt Parfait (130 calories)
Saturated Fat 1g, Sodium 55mg, Sugars 19g, Protein 4g, Fiber 0g
SKIP IT: Big Breakfast with Hotcakes (1,150 calories)
Saturated Fat 20g, Sodium 2,260mg, Sugars 17g, Protein 36g, Fiber 7g

STARBUCKS

PICK IT: Perfect Oatmeal (140 calories)
Saturated Fat 0.5g, Sodium 105mg, Sugars 0g, Protein 5g, Fiber 4g
SKIP IT: Raspberry Scone (500 calories)
Saturated Fat 15g, Sodium 650mg, Sugars 18g, Protein 8g, Fiber 2g

The nutrition experts at Shop Smart say breakfast should account for 20 to 25 percent of your total daily calories with a mix of protein, complex carbs, and good fats to chase away morning stomach growls. ShopSmart recommends trying fortified cereal, eggs, yogurt and smoothies. Or try peanut butter or smoke salmon on a slice of whole-wheat toast. Whether you’re home or away, keep these eating habits in mind.

I had Cheerios this morning and a glass of OJ. So I think I’m safe. How about you?

For more information about Shop Smart visit: www.ShopSmartmag.org