The Do's & Don'ts of Brunching


Don’t allow brunch to be your first meal! Instead Eat a Pre-bunch meal (aka small breakfast)

Yes, Brunch is a combination of breakfast and lunch. However, skipping breakfast may cause you to over eat at brunch. Instead, eat a small breakfast shortly after you wake. Since brunch is closer to noon, it would be as if you’re eating lunch per usual. The body works best in a pattern, there’s no need to throw if off metabolically. Great examples of a small breakfast simply include a carb and a protein. For instance, lite greek yogurt with fruits, almond butter toast and sliced bananas, or avocado toast with tomato slices and a sprinkle of chia seeds. Remain satisfied throughout the day so you do not over compensate at brunch.


Don’t overdo it on the simple starches! Instead Eat Complex Carbs/Starches with Fiber.

Brunch has become such a fad that just about every restaurant has a brunch menu. Each menu includes large portion sizes of starches (carbs) to appeal to this vastly growing audience. Brunch is often cheaper because guests are able to fill up on carbs such as croissants, white flour waffles, pancakes, hash browns, muffins, biscuits, and white toast. Not to mention the jams, sauces, and syrups included. So, what can one do to not fall into this black hole of endless carbs?! Be mindful of the starches you ingest or order at brunch. Limit yourself to 1 or 2 appropriate portion sizes of carbs per brunch. “What’s an appropriate portion size?”, you might ask. Simply the palm of your hand or a CD disc. Also, choose healthier options on the brunch menu such as fruit, protein (eggs, nuts, and veggies, salads, veggie omelets). The more balanced your meals are with at least one of the previous things mentioned (carb, protein, fruit, and veggie), the more value your brunch will have nutritionally.


Don’t drown yourself in bottomless mimosas! Instead try limit yourself to one mimosas.

Most brunch specials include “bottomless mimosas” or “mimosa towers”. While there’s nothing wrong with the occasional afternoon drink, just like everything else in nutrition; MODERATION IS KEY. Alcohol drinks in general are composed of lots of calories and they can add up quick. To reduce risk of impaired judgement it’s best to limit yourself to one drink or indulge in coffee (watch what you add), tea and plenty of water instead. Just order the champagne and skip the complete mimosa. to reduce in unnecessary calories in the long run. A 4oz. glass of champagne has about 80 calories. Beware some of these mimosas are mostly sparkling wine with added juice. Maybe add a fruit puree like peach puree instead of juice.

A Low Sodium Blood Mary may be a great choice due to the added benefits of tomato juice and a celery to top off some fiber to add with your meal.


Don’t forget to unplug! Enjoy Quality time with others.

It is so easy to get caught up in social media while taking pictures of our food at brunch, that we are no longer present when we fellowship with friends. We also turn our attention to the bread basket. To prevent yourself from falling into these traps, put the phone away (before and after your snap of brunch of course) and limit yourself to one biscuit or muffin. You could also share one with someone else at the table. Studies have shown that Americans are the least likely to engage at meal time and as a result, our rates of obesity are the highest among other countries. This is because other countries utilize meal time to fellowship and engage. So at your next brunch, unplug and learn something new about someone at your table.



Here are some top pick healthier bunch choices:

1. Veggie- packed frittata or potato and zucchini frittata

2. Avocado toast with side of fresh fruit

3. Oatmeal with all the toppings on the side including fruit, nuts and seeds or flaxseed

4. A combination of 1 egg white and 1 whole egg

5. 1 or 2 scrambles eggs with no additional oil when cooked

6. Half a full omelet with veggies (onions, mushrooms, peppers and spinach)

7. Fresh toast? Choose 1-2 slices, skip the butter and measure 2 tablespoons of syrup to limit the sugar. Add fresh berries or fruit for fiber

8. 2 Dollar sized pancakes or whole grain pancakes (buckwheat), Only add fresh fruit and no more than 2 tablespoons of syrup as a topping,

9. Caesar salad with half portion of grilled chicken with the dressing on the side (only 2 tablespoons). Add a side of fresh fruit if none are on the salad and a whole wheat roll.

10. Turkey or veggie burgers loaded with vegetables (onions, tomatoes, lettuce, avocado) with a side salad or serving of fresh fruit


Happy Brunching,

Be Well. Live. Well. Be Nourished.

Wilkins & Westbrooks

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P.O. Box 78001

Atlanta, GA 30357

info@wilkinsandwestbrooks.com

(901) 230-6505

(901) 604-5701

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