Healthier choices you can make at brunch

Brunch. The marker of a Saturday well spent. And with Aussies not afraid to drop a casual $22 on their weekly smashed avo toast, it’s a tradition we’ve become heavily invested in. But, listen up, because that house deposit isn’t the only thing your favourite mid-morning meal could be costing you.

Currently, four non-communicable diseases – respiratory disease, diabetes, cancer and cardiovascular disease – are responsible for 90 per cent of deaths in Australia. And an unhealthy diet as well as other controllable lifestyle behaviours like not getting enough exercise, poor nutrition, smoking and drinking more than we should can play a pivotal role in all four conditions.

So, while we’ve got nothing against the humble bircher bowl or (slightly more pretentious) 63C egg, brunch can still be a good place to start if you’re looking to make one small change to benefit your health. Here are some simple switches to make indulgent menu options a little more healthful.

Ask your waiter for the low-down on how sweet dishes are prepared instead. While your classic pancakes and Belgian waffles might need striking off the list, plenty of places are experimenting with heart healthy ingredients like buckwheat, oatmeal and wholegrains in their hotcakes. Top them with fresh berries – hold the syrup – and you’ll get a natural sugar hit, plus an antioxidant boost at the same time.

Instead of your go-to potato rosti, opt for the likes of cauliflower fritters for a healthier base with a similar texture. Or see if you can switch out sourdough for a medley of charred cruciferous greens, like bok choy and collards. Alternatively, you could keep things fresh with kale and watercress. As well as being packed full of vitamins, there’s also some evidence that suggests these kinds of veggies reduce the risk of lung cancer.

What is brunch without bacon? Well, just ask the vegetarians and pescatarians.

Both red and processed meat (which includes meat that’s been cured, smoked or salted, as well as those with added preservatives) have been linked to bowel cancer and diabetes. Whereas fish and greens – with their catalogue of antioxidants – are thought to reduce the risk of cancer in digestive areas, such as the mouth and stomach.

So, next time you’re tossing up between the bacon, salmon or wilted spinach eggs benny, choose wisely.

And look, if you absolutely can’t say no to some sweet, sweet pork, at least make sure you choose a healthier format. Steer clear of sausages – especially chorizo – and say no to the maple-coated bacon chunks. Also avoid any pulled pork that’s been cooked over a charcoal grill. Instead, limit yourself to two rashers of straight up grilled bacon (with the fat trimmed). Or even better, take a peek at the lunch menu, and see if you could sub in a slice of slow-roasted pork tenderloin.

Choosing a brunch spot somewhere a little out of the way (but still within walking distance) is a good way to make sure your body doesn’t go into a post-feed slump. In fact, a gentle stroll after a meal has been proven to improve digestion and regulate blood sugar levels. Plus, it’ll ease at least some of the guilt if you haven’t quite managed to resist those ricotta hot cakes with hot caramel sauce…

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances 

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.