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Tuesday, April 30, 2013

Simple & Delicious Brunch Makeover Tips

Weekend brunch is a tasty tradition for many folks.  However, it can also be a calorie and fat-laden meal if you don't take care.  Here are a few tips to ensure that you not only optimize nutrition, but will also keep you from blowing your whole day's worth of calories before noon.
  1. Minimize your beverage.  Make sure that if you are set on drinking juice, you serve it in a small glass.  A serving of juice is 4 oz and contains 60 calories.  So with just a few swigs, you've downed a bunch of calories without the satisfaction of actually eating.  Best to go with water and in that case - bring on a nice large goblet!  
  2. Make meat a side dish, not the anchor of the meal.  Breakfast meats such as bacon, sausage and ham are typically high in sodium and saturated fat, so keep portions small.  I like bacon just as much as the next guy, so I'd hate to give it up completely.  A slice or a link is enough to satisfy that craving, and then focus more on other brunch offerings. 
  3. Keep dairy low-fat.  Whether it is milk, yogurt, or cheeses, they offer great sources of protein and calcium - but don't need to burden your meal with extra fat.  
  4. Incorporate fruits and veggies.     
    • Fruit plate 
    • Fruits salads
    • Fresh berries to top waffles and pancakes
    • Hashbrowns (shredded potatoes or the loose hashbrowns have less fat than the formed, patty-style)
    • Roasted potatoes (a mix of sweet and white with the skins left on - yummy!) 
    • Mix vegetables into eggs, stratas and omelets  
  5. Go with whole grains in baked goods.  From pancakes & waffles, to french toast, to muffins and coffee cakes, swap out at least half of the flour with whole wheat or choose whole grain bread that contains at least 3 grams of fiber per slice.  Breakfast can be a great way to work in fiber through whole grains.  
With a few small tweaks you can still enjoy a hearty, filling and delectable meal.  After all, brunch should be a way to start off your weekend with energy - not leave you feeling sluggish with that 'garbage-gut' sensation.

Here is a link to loads of tasty, healthful brunch recipes:

If you have any links to your favorite brunch recipes, please add them in your comments.  

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