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.
Minimize your caloric beverage. 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. It’s better to go with water.
Minimize your caloric beverage. 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. It’s better to go with water.
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 love bacon, but a slice or a
link is enough to satisfy that craving.
Consider yogurt. A great source of protein, calcium, vitamin D and
probiotics, it pairs well with fruits and whole-grain cereals for a beautiful
and tasty addition to your brunch.
Incorporate fruits and veggies.
Fruit plate or salad
Fresh berries to top waffles, pancakes or yogurt.
Hashbrowns (shredded potatoes or the loose hashbrowns have less
fat than the formed, patty-style).
Roasted potatoes or other veggies make a great savory breakfast
side.
Mix vegetables into eggs, stratas and omelets
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 add in fiber through whole
grains. Oatmeal brulee is one of my favorite whole-grain brunch
foods.
Oatmeal
Brulee: Make traditional, quick or steel cut oats according to the
package, stir in some chopped dried fruit of your choice while it cooks. Add a sprinkle of cinnamon, a splash of
vanilla or grate some nutmeg in to bring a bit more flavor to the party. Dish up into bowls, sprinkle with brown
sugar, and caramelize under the broiler or with a culinary torch. Serve with some milk on the side.
A few
small tweaks will leave you with a satisfied, delicious eating experience
without feeling sluggish the rest of your day.
