Registered Dietitians Guide to a Healthy Brunch
Here’s your survival guide for making health conscious decisions at brunch, so you can still go out to eat with friends while sticking to your goals so you feel great afterwards!
In general - look for protein, vegetables and fruit. Those will steer you right! For brunch, that’s often egg white, tomato, avocado and a side of fruit. If you focus on that - you’ll do great!
Drinks:
I know this is a tough one! There are so many beverage options from Bloody Mary’s and Mimosas, to lattes and mochas. While tasty, they are not going to help you get to your goals.
It’s best to stick with coffee, tea, water, or even watered down OJ. Be mindful that sugars and creamers add up too.
For coffees, I recommend an americano, macchiato or cold brew.
Light Bites:
Oatmeal is great! Watch for the add ins like sugar, nuts and dried fruits, a little goes a long way. Ask for them on the side so you can add yourself.
Yogurt with fruit is also an option. But note that it will likely be whole milk, non greek yogurt with sugar and granola. This can add up fast and might not be worth it. Ask about what kinds of yogurt are used, and again, have the toppings on the side.
Entrees:
All in moderation. Be conscious of meal sizes, as portions are usually bigger at restaurants. Splitting an entree with a significant other or friend might be a good option. This also is cheaper!
Avoid the pancakes/waffles and french toast. If you do have one, get the kids size and watch the syrup and butter. Fruit makes a great topping!
Egg white omelette or scramble is a great way to keep the fat down. Almost any place will let you sub egg whites for eggs. Make sure to note the oil that the eggs are cooked in though and any toppings/fillings!
Best to avoid Eggs benedict, which is basically drowning in that delicious, but fatty, sauce.
Sides:
Fresh fruit is a great side and easiest way to keep on track.
Most places will also let you sub the hash browns with a baked potato.
Skip out on any sauces or gravy all together, or ask for them on the side so you can use sparingly.
Be aware of the bread, butter or jams. A lot of places give you a mountain of toast with a ton of butter and jams. These can be eaten absentmindedly and can get out of control quickly.
Quick Swaps
Instead of:
Pancakes with Butter and Syrup
Eggs Benedict
French Toast
Eggs, Bacon, Hash Browns
Breakfast Burrito
Try:
Egg White Scramble with 1 pancake (instead of the toast)
Avocado Toast with Egg Whites
Oatmeal
Egg whites, Bacon and Fresh Fruit
Breakfast Burrito Bowl, toppings on the side
Here’s a more detailed example of the difference that you can see with a swap.
Bacon & Cheese Omelette with Pancakes vs Denver Omelette with Fresh Fruit
You could lower the fat more by going with egg whites vs whole eggs
Sum it up:
Ordering nutritious foods at brunch may seem intimidating at first, especially if you need to ask for substitutes or exclude certain things. But over time, it will be easier as you’ll find most wait staff are perfectly happy with assisting with any dietary restrictions and may have different options that are not on the menu specifically for people like you! So next time you are out to brunch, gather some courage to step up for your health and ASK!
Check out my 10 minute breakfast options for eating quick and nutritious at home!
