{"id":25261,"date":"2021-07-23T18:02:28","date_gmt":"2021-07-23T18:02:28","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=25261"},"modified":"2022-05-04T23:16:36","modified_gmt":"2022-05-04T23:16:36","slug":"healthy-brunch-ideas","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-brunch-ideas\/","title":{"rendered":"How to Order Brunch Like a Registered Dietitian"},"content":{"rendered":"<p><i><span style=\"font-weight: 400;\">Heading out to brunch? You don\u2019t have to compromise on your health to enjoy the meal. <\/span><\/i><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/shavonne-morrison\/\" target=\"_self\" rel=\"\"><i><span style=\"font-weight: 400;\">Shavonne Morrison, MS, RD, LD<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, shares nutrition-minded tips for building a healthy brunch plate. Plus: five healthy brunch ideas to order or whip up yourself.<\/span><\/i><\/p>\n\n\n<p><span style=\"font-weight: 400;\">I think I speak for most when I say brunch is always a good idea. However, it can be so full of fun and good conversation (over mimosas, naturally), that you may wonder if it&#8217;s getting you off track with your healthy eating goals.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll discuss how to create a healthy brunch plate that\u2019s still delicious. Plus, we share five <\/span><span style=\"font-weight: 400;\">healthy brunch ideas<\/span><span style=\"font-weight: 400;\"> that will keep you satisfied and on track towards your health goals.\u00a0<\/span><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-order-healthy-brunch-food\"><b>How to Order <\/b><b>Healthy Brunch<\/b><b> Food<\/b><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"cecab9\" data-has-transparency=\"false\" style=\"--dominant-color: #cecab9;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-eggs.jpg\" alt=\"healthy brunch ideas eggs\" class=\"wp-image-30305 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">At any meal, it&#8217;s important to have a good proportion of:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Proteins<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">Healthy fats<\/a><\/span><\/li><\/ul>\n\n\n<p><span style=\"font-weight: 400;\">When you think of creating balance on your plate, it&#8217;s common to overthink things<\/span><i><span style=\"font-weight: 400;\">.<\/span><\/i><span style=\"font-weight: 400;\"> Instead,<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/foods-that-reduce-stress\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">skip the stress<\/span><\/a><span style=\"font-weight: 400;\"> and keep these simple healthy brunch tips in mind.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pile-on-the-protein\"><b>Pile on the Protein<\/b><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to reach for sweets and carb-heavy items at brunch. After all, pretty fruits and baked goods draw your eye and are so tasty. While these are perfectly fine to eat, it&#8217;s best to pair them with a good serving of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">From there, it&#8217;s best to stick to a simple truth: <\/span><i><span style=\"font-weight: 400;\">Balance is about portion control and variety<\/span><\/i><span style=\"font-weight: 400;\">. Of course, this fact is no different when it comes to brunch foods.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">How come? Carbohydrates digest much more quickly than proteins, so combining them helps slow <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> to<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/how-blood-sugar-affects-food-cravings\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">keep blood sugar levels balanced<\/span><\/a><span style=\"font-weight: 400;\">. Balanced blood sugar levels are important to give you steady energy, focus, and a balanced mood.<\/span><\/p>\n\n\n<p><b>Healthy Brunch<\/b><b> Tip:<\/b><span style=\"font-weight: 400;\"> Aim to make about a quarter of your plate protein.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">On a typical brunch menu, good protein options may include the likes of:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.humnutrition.com\/blog\/best-eggs-to-buy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"font-weight: 400;\">Eggs<\/span><\/a><\/li><li><span style=\"font-weight: 400;\">Low-sodium <a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-breakfast-recipes\/\">breakfast<\/a> sausages<\/span><\/li><li><span style=\"font-weight: 400;\">Deli meats on a charcuterie board<\/span><\/li><li><span style=\"font-weight: 400;\">Turkey bacon<\/span><\/li><li><span style=\"font-weight: 400;\">Greek yogurt<\/span><\/li><\/ul>\n\n\n<p><span style=\"font-weight: 400;\">Looking for healthy vegan brunch ideas? Some <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-for-beginners\/\" target=\"_self\" rel=\"\">plant-based options<\/a> include tofu and tempeh (both excellent protein sources).<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-make-your-plate-colorful\"><b>Make Your Plate Colorful<\/b><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">A variety of colors not only makes for a more enjoyable meal (really\u2014there&#8217;s<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32910334\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <span style=\"font-weight: 400;\">science to back it up<\/span><\/a><span style=\"font-weight: 400;\">), but also creates a more balanced meal as well. Research shows that a plate that has a variety of colors<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31331299\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <span style=\"font-weight: 400;\">tends to be healthier<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">There are a few reasons for this. When it comes to fruits and veggies in particular, different vitamins and phytochemicals correspond to specific colors. For example, foods high in vitamin A (like carrots) are typically orange or red. On the other hand, foods high in anthocyanins (such as blueberries) are found in blue or purple foods.<\/span><\/p>\n\n\n<p><b>Healthy Brunch Tip:<\/b><span style=\"font-weight: 400;\"> Aim to<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">eat the rainbow<\/span><\/a><span style=\"font-weight: 400;\"> or start by trying to incorporate at least three colors on your plate for a healthy brunch meal. Know that this isn&#8217;t a hard and fast rule, but rather a helpful way to diversify your nutrient intake.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Above all, prioritize getting food from each of the five food groups on your plate first:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">Dairy<\/a><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein<\/span><\/li><\/ol>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fill-up-on-fiber-and-healthy-fats\"><b>Fill Up on Fiber and Healthy Fats<\/b><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">Similar to protein, <\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\"> and healthy fats slow digestion and<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/satiating-diet\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">keep you full longer<\/span><\/a><span style=\"font-weight: 400;\">. As a result, they aid weight management and blood sugar balance. They can also help you<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/supplement-to-reduce-cravings\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">kick cravings<\/span><\/a><span style=\"font-weight: 400;\"> by helping you feel satisfied longer than a carb-heavy meal.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">Fiber<\/a> also promotes <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>, which helps<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">keep your immune system strong<\/span><\/a><span style=\"font-weight: 400;\"> and your bowel movements regular.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Additionally, excess cholesterol can be taken up by fiber and excreted from the body rather than circulated in the blood. Simply put, fiber can help keep your heart healthy by managing cholesterol levels.<\/span><\/p>\n\n\n<p><b>Healthy Brunch<\/b><b> Tip:<\/b><span style=\"font-weight: 400;\"> When possible, swap white bread for whole-wheat varieties to boost your fiber intake. From there, <\/span><span style=\"font-weight: 400;\">healthy brunch<\/span><span style=\"font-weight: 400;\"> foods to order that pack healthy fats include the likes of salmon and eggs. Bonus: These two foods are also excellent sources of protein!<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-keep-your-alcohol-intake-moderate\"><b>Keep Your Alcohol Intake Moderate<\/b><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">When it comes to enjoying a healthy brunch, you might not be surprised to hear that <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\">alcohol<\/a> isn\u2019t the best choice. After all, many popular brunch drinks include juices or added syrups, making them high in sugar.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">One<\/span><a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/moderate-drinking.htm\" target=\"_blank\" rel=\"noreferrer noopener\"> <span style=\"font-weight: 400;\">serving of wine<\/span><\/a><span style=\"font-weight: 400;\"> (such as champagne) is five ounces. It&#8217;s recommended that women stick to one serving of alcohol per day and men stick to two per day at most. Essentially, keeping it to a minimum or skipping it altogether is ideal. However, I understand that alcohol is often one of the main attractions on many brunch menus.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">That said, mixed drinks such as mimosas\u2014ideally made with fresh-squeezed orange juice\u2014are fine in moderation.<\/span><\/p>\n\n\n<p><b>Healthy Brunch Tip:<\/b><span style=\"font-weight: 400;\"> If you do opt for a brunch cocktail, it&#8217;s best to sip it along with your meal rather than on an empty stomach. Drinking alcohol alongside food will help keep your blood sugar from spiking. It&#8217;ll also help prevent the discomfort that<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">too much alcohol<\/span><\/a><span style=\"font-weight: 400;\"> can elicit (read: <\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/what-to-eat-when-youre-hungover\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">hangovers<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-keep-sugar-at-a-minimum-when-possible\"><b>Keep Sugar at a Minimum When Possible<\/b><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">When it comes to sweets, you don&#8217;t need to ditch them completely. Instead, just be sure that you indulge <\/span><i><span style=\"font-weight: 400;\">in addition<\/span><\/i><span style=\"font-weight: 400;\"> to your healthy brunch food\u2014not in lieu of it.<\/span><\/p>\n\n\n<p><b>Healthy Brunch<\/b><b> Tip:<\/b><span style=\"font-weight: 400;\"> While there are many schools of thought surrounding when to eat dessert, eating your (modestly portioned) sugary treat along with your balanced plate will be better for your blood sugar and energy levels.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Even better, share dessert with your brunch companions to help control the portion size while still getting your fix.<\/span><\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-healthy-brunch-ideas\"><b>5 <\/b><b>Healthy Brunch Ideas<\/b><\/h2>\n\n\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re going out to brunch or hosting it in your own home, it\u2019s possible to stay healthy. Here are five <\/span><span style=\"font-weight: 400;\">healthy brunch ideas<\/span><span style=\"font-weight: 400;\"> that are balanced, beautiful (hello, Insta), and delicious.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-veggie-rich-frittata\"><b>1. Veggie-Rich Frittata<\/b><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"898251\" data-has-transparency=\"false\" style=\"--dominant-color: #898251;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-frittata.jpg\" alt=\"healthy brunch ideas frittata\" class=\"wp-image-30297 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Looking for <\/span><span style=\"font-weight: 400;\">healthy brunch ideas to make at home<\/span><span style=\"font-weight: 400;\">? Try a frittata. It\u2019s simple to make and full of nutrients. A frittata consists of eggs and whichever finely chopped add-ins you like, such as:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sauteed spinach<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Onion<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mushrooms<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black olives<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diced ham or sausage<\/span><\/li><\/ul>\n\n\n<p><span style=\"font-weight: 400;\">Since just one large egg contains about six grams of protein, it&#8217;s a simple, easy option to get protein in.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">You can make a traditional frittata in one large pan or pie plate, or switch it up and make individual portions by dividing the mixture into a muffin tin. All of the vegetable add-ons will help you \u201ceat the rainbow\u201d and get in an assortment of vitamins and antioxidants.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-sweet-potato-hash\"><b>2. Sweet Potato Hash<\/b><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"564a3b\" data-has-transparency=\"false\" style=\"--dominant-color: #564a3b;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-sweet-potato-hash.jpg\" alt=\"healthy brunch ideas sweet potato hash\" class=\"wp-image-30298 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">While their carbohydrate content doesn&#8217;t significantly differ from that of <\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/food-for-sleep\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">regular potatoes<\/span><\/a><span style=\"font-weight: 400;\">, sweet potatoes are a healthy brunch option since they&#8217;re high in vitamin A and <\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/the-best-detox-foods\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">contain plenty of fiber<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Plus, their bright orange coloring adds a good bit of color to your brunch menu and on your guests&#8217; plates (so you\u2019re definitely sticking to our \u201ceat the rainbow guideline).<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Simply dice up a sweet potato and roast it in the oven with olive oil and your favorite seasonings. Add any extra vegetables you like to help round out the meal. Or, add an egg on top for a simple, delicious kick of protein.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-baked-oatmeal\"><b>3. Baked Oatmeal<\/b><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"b4a091\" data-has-transparency=\"false\" style=\"--dominant-color: #b4a091;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-baked-oatmeal.jpg\" alt=\"healthy brunch ideas baked oatmeal\" class=\"wp-image-30299 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Oats provide fiber and B vitamins, making them stand out as a <\/span><span style=\"font-weight: 400;\">healthy brunch idea<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/blog\/snickerdoodle-healthy-baked-oatmeal-recipe\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">Baked oatmeal<\/span><\/a><span style=\"font-weight: 400;\"> is an easy dish to make that you can dress up with lots of pretty toppings. You can also sneak extra protein and healthy fats into it by adding:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"font-weight: 400;\">Nut butter<\/span><\/li><li><span style=\"font-weight: 400;\">Chia or ground flax seeds<\/span><\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-protein-powder\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"font-weight: 400;\">Protein powder<\/span><\/a><\/li><\/ul>\n\n\n<p><span style=\"font-weight: 400;\">Top with fresh fruit, a drizzle of nut butter, or a dollop of Greek yogurt for extra nutrition and color.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to add seasonal twists to this heart-healthy brunch food, as well. For instance, you can make lighter, sweeter oatmeal with lemon zest and blueberries in the spring or summer. Then, to make it<\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/health-benefits-of-pumpkin\/\" target=\"_self\" rel=\"\"> <span style=\"font-weight: 400;\">festive for fall<\/span><\/a><span style=\"font-weight: 400;\">, you may want to prepare spiced baked oatmeal with nutmeg and cinnamon.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-brunch-charcuterie-board\"><b>4. Brunch Charcuterie Board<\/b><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"c5af9a\" data-has-transparency=\"false\" style=\"--dominant-color: #c5af9a;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-charcuterie.jpg\" alt=\"healthy brunch ideas charcuterie\" class=\"wp-image-30295 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Hoping to score the ultimate brunch Insta? Here&#8217;s your chance to get creative with a fun and picturesque assortment of healthy brunch items.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Try constructing a board with some of the following:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh fruit<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-protein waffles or pancakes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An assortment of cheeses<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slices of summer sausage or breakfast sausage links<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey or plant-based bacon<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deviled eggs<\/span><\/li><\/ul>\n\n\n<p><span style=\"font-weight: 400;\">This is one of our favorite <\/span><span style=\"font-weight: 400;\">healthy brunch ideas<\/span><span style=\"font-weight: 400;\"> because the possibilities are endless, and it&#8217;s easy to make something colorful and with lots of variety.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Again, just be sure to create a balanced board that incorporates plenty of healthy fats, proteins, and colorful produce.<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-avocado-toast\"><b>5. Avocado Toast<\/b><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"988b74\" data-has-transparency=\"false\" style=\"--dominant-color: #988b74;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/07\/healthy-brunch-ideas-avocado-toast.jpg\" alt=\"healthy brunch ideas avocado toast\" class=\"wp-image-30300 not-transparent\"\/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">We\u2019d be remiss not to include avocado toast to our <\/span><span style=\"font-weight: 400;\">healthy brunch menu<\/span><span style=\"font-weight: 400;\">\u2014it\u2019s a crowd favorite, after all.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Avocados are full of healthy fats to keep you full and satisfied longer (making them the perfect <\/span><span style=\"font-weight: 400;\">healthy brunch food for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a><\/span><span style=\"font-weight: 400;\">). Plus, there are countless ways to jazz up avocado toast, such as adding a poached egg and smoked salmon or fresh tomato.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">To make your brunch menu extra special, try creating an avocado toast bar that lays out:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toasted bread (whole wheat, of course)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly mashed avocado (with freshly squeezed lemon or lime to keep it from browning)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chopped veggies like bell pepper and red onion<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seasonings (salt, pepper, crushed red pepper flakes, garlic powder, etc.)<\/span><\/li><\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-final-thoughts\"><b>Final Thoughts<\/b><\/h2>\n\n\n<p><span style=\"font-weight: 400;\">Brunch is the perfect time to catch up with loved ones over some of your favorite foods. That said, it can be easy to deal with high spikes in blood sugar and not feel totally satisfied afterward since many brunch foods are high in sugar\u2014and often protein options aren&#8217;t always plentiful.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">However, by using these <\/span><span style=\"font-weight: 400;\">healthy brunch ideas<\/span><span style=\"font-weight: 400;\"> and tips for ordering, you&#8217;re better equipped to build a balanced plate that&#8217;s beautiful, filling, and enjoyable.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">Above all, when it comes to what to eat for brunch (as well as other meals), remember that moderation is key. <\/span><a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-mindful-eating\/\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">Your mindset<\/span><\/a><span style=\"font-weight: 400;\"> will largely influence your experience and relationship with food. However, if you\u2019ve overindulged or are going somewhere without plentiful options (it happens), try incorporating a digestive enzyme like <\/span><a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\"><span style=\"font-weight: 400;\">HUM Nutrition\u2019s Flatter Me<\/span><\/a><span style=\"font-weight: 400;\"> to support your body\u2019s digestion and reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a>.<\/span><\/p>\n\n\n<p><span style=\"font-weight: 400;\">All things considered, <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> assured that it&#8217;s entirely possible to enjoy brunch while still honoring your health and wellness goals. Cheers to that!<\/span><\/p>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2856 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Heading out to brunch? You don\u2019t have to compromise on your health to enjoy the meal. Shavonne Morrison, MS, RD, LD, shares nutrition-minded tips for building a healthy brunch plate. Plus: five healthy brunch ideas to order or whip up yourself. I think I speak for most when I say brunch is always a good [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":30294,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[424,959,9416,878],"coauthors":[22091],"class_list":["post-25261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-alcohol","tag-breakfast","tag-cravings","tag-fiber"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Healthiest Brunch Ideas, According to a Dietitian| HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Yes, a healthy brunch is possible! 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