Fast Food Breakfast Dos and Don'ts

— -- Breakfast is supposed to be the most important meal of the day -- it boosts your metabolism for the day and can help with weight control, cognitive function and nutrient intake, says Heidi Skolnik, a contributing editor to Men's Health magazine.

When you're on the run, grabbing something quick at the drive-through window can be pretty tempting. But Skolnik warns that those fast-food choices pack a wallop in fat and calories, and don't offer much nutritional value.

Here's what you're getting when you eat some of those popular fast-food choices:

Arby's Sausage Biscuit

McDonald's Sausage, Egg & Cheese McGriddle

Dunkin' Donuts Sausage, Egg and Cheese Croissant Sandwich

Burger King's Enormous Omelet Sandwich

Subway's Vegetable and Egg Wrap

ABC News contacted these fast-food restaurants about their high-calorie breakfasts. Their response was that they offer healthy alternatives to their high-calorie fare and that consumers must make a choice about what to eat.

Skolnik offered tips on how to cut calories and fat in your breakfast food choices: