Healthy Sunday Brunch

Peruse the Offerings

Before you make any food decisions, peruse everything that is available, so you know your options. After seeing everything on the menu, you can then make informed decisions about what you will choose. Some foods will be ones to avoid at all costs, others you can eat in moderation, while still others will be fine to enjoy to your heart’s content.

Menu Items to Avoid

Much of the breakfast meats on a buffet will be high in fat, calories, and sodium. Skip the sausage, ham, and bacon to control your caloric intake. Hash browns and other fried foods will also contribute to a high-calorie meal. Baked goods such as muffins, sweet rolls, coffee cake, and danishes are high in sugar and low in nutritional value. You meal would be healthier if you choose whole-wheat toast or an English muffin with a light layer of jam.

Items to Eat with Caution

Pancakes and French toast are common staples at a Sunday brunch. It is fine to indulge in one of these menu choices, as long as you pay attention to the other carbs you consume. Limit your total complex carbs to either pancakes or French toast and skip all others. Be frugal with the maple syrup and butter for best results. Eggs can be a safe protein depending on how they are prepared. For scrambled eggs, proceed cautiously in case they are loaded with other high-fat ingredients such as cream and cheese. An omelet bar is ideal because you can build your own healthy egg white omelet with lots of fresh vegetables. If smoked salmon is on the menu, have a slice or two at the most to avoid excessive sodium.

Foods to Eat Freely

Any and all fresh fruits and vegetables served at a buffet are winning choices. Some restaurants serve oatmeal at a Sunday brunch with a variety of toppings and ingredients such as cinnamon, raisins, brown sugar, maple syrup, and silvered almonds. Bakery items made from 100 percent whole grains are healthy options for your plate. If you find cold cereal, choose high-fiber brands that are low in sugar. Granola can be a natural choice, but it is usually very high in fat and sugar. Yogurt would also be a healthy way to start the day. For beverages, stick to 100 percent fruit juice, tea, and coffee. Limit your beverage consumption, though, to ensure that you don’t consume too many simple fructose calories and caffeine.

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