When it comes to brunch, it's easy to go overboard. In fact, eating in excess of 1000 calories (or more) in one sitting is not hard to do. Cinnamon rolls, biscuits and gravy, and mimosas call your name. But if you're trying to eat clean and watch your waistline, there are simple ways to enjoy a healthy brunch without wrecking your diet or feeling guilty for the rest of the day - starting with these 12 tips!
1) DO EAT
- Real Eggs: Boiled or poached are you best bets. If you're ordering fried eggs, whether they're over easy or sunny side up, ask to go easy on the oil used.
2) DO NOT EAT
- Bagged Eggs: You may not know it, but that big tray of eggs under the heat lamps probably oozed out of a giant bag. When it comes to whole eggs, there really isn't too much to worry about in the cholesterol department. It's when the cholesterol becomes oxidizes, through exposure to too much heat, air and light, that we have something to be concerned about. Eating pre-scrambled eggs that have been sitting exposed under a heat lamp for any given amount of time could give your body a dose of oxidized cholesterol.
3) EAT MORE
- Fresh Vegetables: If it's an option, load up on a big side of fresh vegetables, including peppers, carrots, celery, radishes, broccoli and other colorful crunchies. They'll help fill you up and give your body a shot of much-needed nutrients.
4) EAT LESS
- Fried or Creamy Starchy Vegetables: Watch out for potatoes and sweet potatoes. If they look crispy or brown, there is a good chance they've been pan fried or deep fried. Go easy on mashed potatoes, too. They're often a haven for oils, creams and salt.
5) GET SAUCY ON
- Salsas and Tomato Sauces: Always a healthier add-on to fresh omelets, salsas and tomato sauces are usually much lighter than their heavier alternatives.
6) SIMMER DOWN ON
- Hollandaise and Cheese Sauces: Eggs Benedict and chilaquiles are often covered in sauces that add on hundreds of calories from less-than-healthy fats. If you've got have one of these dishes, or any dish that comes with a heavy sauce, as for it on the side and dip each bite instead.
7) ADD A LITTLE
- Protein to Your Plate: Ham, roast beef and turkey are often the centerpiece of brunches. If you're a meat eater, enjoy. Remember that a portion size is roughly the size of a deck of cards.
8) WALK BY
- Breaded Meats: Every now and then, brunches will come fully-loaded with easy fixes for kids, like chicken nuggets.
9) ENJOY A LITTLE
- Fresh Fruit: Fresh strawberries, raspberries, blueberries and green apples can make a colorful and sweet addition to your plate. they can also double as dessert.
10) BE CAREFUL WITH
- Desserts for Breakfast: If you're watching your waistline and the amount of sugar you take in, pancakes, French toast and waffles are more foe than friend. It's easy to add on hundred of sugar-filled calories in just a few bites.
11) STAY HYDRATED WITH
- Water , herbal teas and sparkling water with a splash of juice: Be sure to drink a glass of water before eating. You'll hydrate and eat less. As for an herbal tea or sparking water with a little splash of juice for flavor if you want something to sip on at the table.
12) DON'T WASTE CALORIES ON
- Sweetened Beverages: Juices and specialty coffee drinks, like mochas, are very high in sugar and add often add calories you'll wish you'd avoided later in the day.
Traci D Mitchell is a nationally-recognized Chicago-based nutrition coach and personal trainer featured on the TODAY Show and Dr. Oz. As the trainer for Steve Harvey's Bridal Bootcamp, Traci keeps herself busy by challenging others to be the healthiest they can be. Traci is available for corporate speaking events and private coaching. Interested in working with Traci? Get info here. To keep up-to-date, subscribe to her newsletter.