With many Americans eating breakfast on-the-go, fast food joints have been increasing their offerings. You can now find healthy options at almost every menu. Here are five choices for fewer than 4oo calories each.

A combination of rolled and steel-cut oats mixed with dried fruit, nuts and brown sugar.

Nutrition Facts (per serving): Calories: 160; Fat: 2.5 grams; Carbohydrates: 28 grams; Protein: 5 grams; Sodium: 0 milligrams

Layers of low-fat vanilla yogurt, blueberries and strawberries, topped with granola

Nutrition Facts (per parfait): Calories: 150; Fat: 2 grams; Carbohydrates: 30 grams; Protein: 4 grams; Sodium: 80 milligrams

Kale, peaches, mango and banana blended with strawberry and apple juice.

Nutrition Facts (16-ounce serving): Calories: 250; Fat: 1 gram; Carbohydrates: 60 grams; Protein: 4 grams; Sodium: 55 milligrams

Fresh egg, Vermont white cheddar and smoked, lean ham on whole grain bread.

Nutrition Facts (per sandwich): Calories: 340; Fat: 15 grams; Carbohydrates: 31 grams; Protein: 16 grams; Sodium: 920 milligrams

Eggs and spinach with a Swiss and artichoke spread wrapped inside a warm tortilla.

Nutrition Facts (per sandwich): Calories: 387; Fat: 22 grams; Carbohydrates: 28 grams; Protein: 19 grams; Sodium: 646 milligrams

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.