Brunch Menus: Choosing The Absolute Right Food For You

Brunch is a combination of breakfast and lunch. As the first meal of the day, choosing the right one is so important.  

Medically Reviewed by Dr. K on 2nd June 2022.

Brunch Menus: Choosing The Absolute Right Food For You

Brunch is a combination of breakfast and lunch. As the first meal of the day, choosing the right one is so important.  

Best: Omelet

This popular dish is high in protein and an excellent way to include veggies like spinach, mushrooms, and tomatoes in your diet. However, since you'll almost certainly use more than one egg, there's a chance you'll end up with more cholesterol. Using just the whites may help to reduce this. Ensure there aren't too many high-calorie things on your plate, such as cheese or deli meats like sausage or ham.

Best: Oatmeal

This is rich in a kind of fibre that may help decrease cholesterol and strengthen your immune system on its own. When you attempt to liven things up, problems might arise. Butter and brown sugar should be avoided. Instead, go for stuff like almonds or fresh fruit.

Best: Shrimp and Grits

Shrimp is high in protein, calcium, and iron, as well as being low in fat. A cup of grits has around 140 calories. Add-ons like cheese and bacon are the source of the problem. Chicken broth has a lot of salt in it. This is a healthy option as long as you're cautious with them.

Best: Bagel and Lox

Lox (cold, smoked salmon) is abundant in protein and omega-3 fatty acids, which are suitable for your heart. This, along with a whole-grain bagel, makes for a great breakfast. Just keep an eye on the cream cheese.

Best: Frittata

A frittata, though similar to quiche, is a healthier alternative since it lacks a crust. The advantages are identical to those of an omelette. To make it healthier at home, pile on the veggies and limit the quantity of oil you use.

Worst: French Toast

Although French toast isn't French, it is excellent. It's also high in calories. Brown sugar, whipped cream, and maple syrup as toppings add even more calories.

While the egg does supply some protein, it is about the extent of its advantages. The remainder is made up of bad carbohydrates like bread, sugar, syrup, and fat from the frying oil or butter and the batter. You have greater control over the ingredients when you make it at home. You may use whole-grain bread and top it with fruit after measuring how much oil to put in the pan.

Worst: Eggs Benedict

Eggs provide protein, and an English muffin isn't too awful for you. The high-fat Hollandaise sauce is where the calories come from. Going light on the sauce while dining out might help. If you're cooking it at home, a substitute topping may be crushed avocados (think guacamole) or low-fat cheese.

Worst: Cobb Salad

It's not bad, but the hard-boiled egg, bacon, avocado, ham, cheese, and dressing make the phrase “salad" a bit deceptive here (usually ranch). The calories quickly pile up. There's a salad down there, but it's difficult to find it among all the enticing treats.

Suppose you're going to obtain one, attempt to keep the wrong foods to a minimum. Avoiding them altogether and opting for a more classic salad might be a healthier option.

Worst: Alcoholic Beverages

Brunch staples include Bloody Marys and mimosas, but both alcohol and orange juice are rich in calories. While both orange juice and tomato juice are healthful, it's easy to overindulge in alcohol, leading to poor eating choices.

Worst: Burger

While a juicy burger is rich in protein, it may also be heavy in fat. It's preferable if the restaurant utilises a leaner cut of meat, such as bison, which is lower in fat. Don't chuck out the lettuce and tomato, and be wary of add-ons like cheese and bacon.

Worst: Pancakes or Waffles

The batter is high in calories, and if you use it as a vehicle for butter, syrup, or powdered sugar, you'll add even more. Fruit is a healthy topping option, and dipping your pancakes or waffles in a bowl rather than pouring syrup over them will use less syrup. If you're preparing them from scratch, half-whole wheat, half-white flour batter is an excellent option.

Worst: Home Fries or Hash Browns

Potatoes may be healthy, but not in the manner they're served in restaurants. They're usually cooked in oil or, worse still, deep-fried. You can manage the quantity of oil or butter you use at home by baking them rather than frying them.

Worst: Quiche

Fattening foods include eggs, milk, heavy cream, and cheese, as well as a pie crust. You can make it a little healthier by adding spinach, but it will still fall into the “worst" category.

Worst: Tuna Melt

Omega-3 fatty acids, protein, selenium, and vitamin D are all found in tuna. However, the “melt” (cheese) cancels out the health advantages. Furthermore, some establishments fry their bread or prepare it panini-style, which adds additional calories. The best option is to stick to tuna.

It Depends: Granola

Although it is often associated with nutritious meals, it may be heavy in fat and sugar, mainly when consumed in restaurants. When purchasing granola at the grocery, aim for granola with less than 7 grammes of sugar per serving and at least 3 grammes of fibre. It may be a healthy option if you do so, keep the quantity size minimal, and use it as a topping rather than the main meal.


  2. American Heart Association: “Are eggs good for you or not?"
  3. Angela Lemond, RDN, LD, CSP, Academy of Nutrition and Dietetics, Dallas, Texas.
  4. Leah Thomas, RD/LD, CSSD, Assistant Athletics Director for Student-Athlete Development, Atlanta, Ga.
  5. Academy of Nutrition and Dietetics: “5 Whole Grains To Keep Your Family Healthy.”
  6. United States Department of Agriculture: “National Nutrient Database for Standard Reference Legacy Release,” “Corn Grits, Yellow, Enriched.”
  7. Seafood Health Facts: “Canned Tuna.”

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