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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.

The Hidden Calories in Your Drinks

Healthy Woman: A focus on the issues that matter most to women.

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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

390 calories, 25 grams of fat
Equal to: 4½ Hostess chocolate cupcakes

McDonald's Sausage, Egg & Cheese McGriddle

560 calories, 32 grams of fat
Equal to: McDonald's hamburger, small fries and Caesar salad

Dunkin' Donuts Sausage, Egg and Cheese Croissant Sandwich

650 calories, 45 grams of fat
Equal to: Six glazed Dunkin' Donuts

Burger King's Enormous Omelet Sandwich

760 calories, 50 grams of fat
Equal to: Four slices of Domino's cheese pizza

A healthy fast food choice:

Subway's Vegetable and Egg Wrap

155 calories, 12 grams of fat
Leaves you room for an orange juice on the side, for extra nutrients.

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:

Choose an English muffin over a croissant, which are filled with butter.
Cut the fillings. Don't choose egg, cheese and meat — pick just two.
If you want meat, choose leaner Canadian bacon over sausage.

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