Research shows that eating a good breakfast is critical to a healthy lifestyle. According to a study in the "American Journal of Epidemiology," people who skip breakfast are 4.5 times more likely to be overweight than those who don't.

However, we have busy lives, and sometimes a fast-food breakfast might be the only option. Here are some choices that won't leave you feeling too guilty.

(As a point of reference, a person who needs 2,000 calories per day to maintain weight should aim for a breakfast of approximately 500 calories with fewer than 16 grams of fat.)

McDonald's

The Egg McMuffin is a good deal at only 290 calories. If you must add butter, use only half a pat and spread it on the egg (not the muffin). You'll use less without losing the flavor. Another good choice is the Fruit & Walnut Salad at 310 calories. (Yes, walnuts add 140 calories, but they also keep you from getting hungry later.) Some McDonald's serve their Fruit 'n Yogurt Parfait dessert all day (160 calories).

FIT TIP: Avoid the hotcakes and sausage at 770 calories; the cinnamon roll at 420; and the Deluxe Breakfast at 1,220 calories.

Wendy's

Nutritional information

Arby's

Burger King

Jack In The Box

McDonald's

Subway

Taco Bell

Wendy's

Your choices are slim at Wendy's, which doesn't offer a full breakfast menu. Your best bet is the Mandarin Orange Cup or the Fresh Fruit Cup for 80 calories each. The Fresh Fruit Bowl features cantaloupe, honeydew and pineapple along with red grapes and yogurt for 220 calories. If you order the low-fat strawberry yogurt as a side, it's a larger portion and has 200 calories.

FIT TIP: If you do order the yogurt, watch out for toppings like granola — one serving (less than an ounce) packs 110 calories.

Subway

Subway has some decent breakfast options. Most of the breakfast sandwiches are in the 300-calorie range. You get your choice of bread, which can make quite a difference. Steer clear of the 6-inch bread and go for the deli round instead, which saves you about 40 calories. Or even better, have your sandwich as a wrap and save around 90 calories. The Western with Cheese and the Honey Mustard Ham & Egg are good choices. As wraps, they have only 310 and 230 calories, respectively.

FIT TIP: Avoid the Chipotle Steak & Cheese and the Double Bacon & Cheese breakfasts (on any of the breads). Both have more than 400 calories, even with the wrap.

Starbucks

The Fruit and Cheese Plate has a good mix of healthy fruits and protein and isn't a bad choice at 430 calories. If you stick to skim milk and Splenda in your coffee, you can get away with coffee and a low-fat muffin for less than 400 calories.

FIT TIP: Watch out for the baked goods. The Classic Coffee Cake has almost 600 calories, and the Crumb Cake has almost 700. Bagels start at more than 400 calories before you add butter or cream cheese. And be careful of the drinks: A Venti Mocha Frappuccino with whipped cream is 590 calories for 24 ounces.

Arby's

The sourdough sandwich with ham, eggs and Swiss is a good deal at 450 calories. Skip the cheese to save around 100 calories.

FIT TIP: Avoid the biscuit. At 230 calories, it might seem like a good deal, but one little biscuit likely won't fill you up. Plus, one pat of butter ups the total by 100 calories.

Jack in the Box

At 290 calories, the Breakfast Jack sandwich (ham, egg and cheese on a bun) is a pretty good choice. You even can get away with the Meaty Breakfast Burrito for 480 calories. It's not the best, but for the amount you get, the calorie cost isn't bad. As always, hold the cheese, sausage or bacon to trim the calories.

FIT TIP: Watch out for the Extreme Sausage Sandwich, which breaks the bank at almost 700 calories. And steer clear of the Sausage, Egg & Cheese Biscuit at almost 750 calories.

Jamba Juice

Smoothies can be healthy and filling — but avoid those made with ice cream, whole milk or cream, nuts, or peanut butter. The Strawberry Nirvana is a great deal at 160 calories for 16 ounces, and the vitamin-packed Powerboost comes in at 280 calories.

FIT TIP: Watch out for the Peenya Kowlada at 460 calories, the Chocolate Moo'd at 500 and the Peanut Butter Moo'd at 540 unless they are all you're eating for breakfast.

Charles Stuart Platkin is a nutrition and public health advocate. Write to info@thedietdetective.com.