No one wants to be that person eating egg whites while everyone else is tucking into French toast drenched in syrup and berries. I don’t know about you, but if I overdo it at Sunday breakfast, I usually wake up on Monday with serious food remorse.
To enjoy yourself at breakfast or brunch without going overboard, use these savvy strategies of mine!
Four tips for ordering up a healthy breakfast
#1: Limit yourself to only one splurge
At breakfast, extras can add up quickly. A croissant with a smear of butter, a strip of bacon from your friend’s plate, a macaroon with your tea… You know what I mean. Before you know it, you’ve eaten your way into a serious calorie surplus.
Next time, plan in advance. Limit yourself to just one treat, like a few bite of your boyfriend’s hash brown. Then, savour it and stop there! Sure, it’s not as much fun as indulging in the yummiest things on the menu, but at least you won’t be totally depriving yourself.
#2: Make omelettes your go-to
Omelettes might not feel all that “diet-y”, but they kind of are. Put it this way – you can customise them to be lean. Nix cheese and bacon. Eggs alone have plenty protein, so no need for adding any extra. Add plenty of veggies like spinach, tomatoes, peppers and mushrooms. You can even add avocado for some healthy fat.
Most restaurants serve omelettes with toast, which is okay, as long as it’s just one slice. If they serve you two, leave the other slice behind to avoid carb overload. Otherwise, if you can, swap the toast for a side salad.
#3: Order a side of fruit
Having an array of berries, cut watermelon or the like in front of you can keep you from digging into the muffin basket – and you’ll save a ton of calories! In addition to being chock-full of nutrients and fibre, fresh fruit is water-rich, which means there are fewer calories per bite compared with dry, pastry-type goodies.
Case in point: Just one mini blueberry or banana muffin contains around 100 calories, while a cup of cut sweet melon (about a tennis-ball size portion) packs only 50.
#4: Order a glass of bubbly instead of a mimosa
A glass of straight champagne actually has more calories than juice (125 versus 109), but cutting out the orange juice will slash your carb intake by about 5 g – from 8 g to 3 g. That’s significant!
Since you’ll be eating other starchy foods at breakfasts, and you may be lounging around after your meal rather than working out, you won’t want those excess carbs, which your body will end up storing as fat.