How to hit the breakfast buffet, the healthy way

You can still pile your plate high

The breakfast buffet always makes for an exciting start to the morning, but it can be hard to figure out which foods will help you start your day right. A nutritionist shares her tips for building your plate.

It’s one of the best parts of a holiday – the breakfast buffet. A seemingly endless assortment of morning treats, it’s kind of like having your own personal chef. Eggs your way? No problem. Every tropical fruit you could imagine, and some you’ve never heard of? On a platter. 

Unless you’re a Kardashian, the hotel breakfast buffet is a complete novelty, making it easy to overindulge. Add in the fact that you’re on holiday and over-indulgence is most certainly on the menu, and you find yourself with plate after plate piled high with everything your eyes feast on.

The problem? Going to town on the breakfast buffet every day can leave you feeling sluggish, irritable, and bloated all day long. That’s not ideal, especially if you are going sightseeing or having an active vacation and want your energy levels at maximum. 

So, how do you fully enjoy the breakfast buffet without the unwanted side effects? We asked nutritionist Yadira Cauchi for tips.

Why do breakfast buffets leave you feeling sluggish?

It comes down to carb-heavy, high-sugar eating. “Overeating foods high in carbs and/or sugar can overwhelm the digestive system,” explains Cauchi. “The body directs more energy to digestion, leading to fatigue.”

Also, be wary of heavy fats at the breakfast buffet, which will contribute to that sluggish digestion –  and remember, your body is probably thrown off by its new morning routine. “Most of us don't eat breakfast at a buffet every day, hence why it can make us feel a bit sluggish or off when we do, since it’s not the norm,” adds Cauchi.

It comes down to carb-heavy, high-sugar eating. Image: iStock

The worst buffet breakfast picks

“It’s important to note that balance is key,” flags Cauchi, adding that it’s your holiday, you’re relaxing, and it’s fine to indulge a bit! But if you’re looking to enjoy your treats without paying for it all day long, these are the buffet breakfast items to avoid (or at least, have in moderation).

Pastries

“Sorry! These are high in sugar and unhealthy fats, and can lead to an energy crash.”

Sugary cereal

“Low in fiber and high in sugar, these can cause energy spikes.”

These are high in sugar and unhealthy fats, and can lead to an energy crash. Image: Pexels

Pancakes and waffles with syrup

“Especially when they’re pre-made, since they’ll usually be full of refined carbs and sugar.”

Processed meats

“High in unhealthy fats and sodium, it’s always best to minimise these in any diet.”

Sugary drinks

“These are very easy to over-consume and can lead to blood sugar crashes and fatigue.”

Especially when they’re pre-made, since they’ll usually be full of refined carbs and sugar. Image: Pexels

The best buffet breakfast picks

On the flip side, access to a wide range of breakfast foods can really set you up for a great day full of energy and a positive mood. Here are Cauchi’s favourite healthy breakfast buffet options.

Eggs

“An excellent source of protein! They will also help with muscle repair and keeping you fuller for longer.”

Greek yoghurt

“Another excellent source of protein.”

On the flip side, access to a wide range of breakfast foods can really set you up for a great day full of energy and a positive mood. Image: iStock

Whole grains

“Think oats and wholewheat toast. These are packed with complex carbs and fiber, which provide sustained energy minus the blood sugar spikes – also great to pair with eggs!”

Fresh fruits

“I love fruit. It's rich in vitamins, antioxidants, and fiber to support immune health and digestion. Plus, I love colour in the diet. I always tell my clients the more colour the better!”

Nuts and seeds

“These are high in healthy fats, and nuts help stabilise blood sugar and promote satiety, keeping you feeling full! They're little nutrition powerhouses and so easy to sprinkle over muesli/oats”

Avocado

“A great source of healthy fats that support heart health.”

A great source of healthy fats that support heart health. Image: Getty

How can I enjoy the breakfast buffet and feel great afterwards?

Looking to optimise your day? Playing by the breakfast buffet rules can help you out. “The key lies in balancing your plate for optimal digestion,” explains Cauchi. “Eating too much or too quickly can overwhelm your digestive system and lead to discomfort.”

Supporting your digestion is key, and often, at the breakfast buffet, our eyes are way bigger than our stomachs. To counter this, Cauchi says to avoid filling up on refined carbs like pastries and pancakes and instead focus on protein and fiber-rich foods. Then, if you want a cheeky waffle, you’re less likely to overdo it (and more likely to enjoy it, too!).

Playing by the breakfast buffet rules can help you out. Image: Unsplash

Also, don’t forget to drink water. “Staying hydrated is so important,” says Cauchi. “This can support digestion and avoid that sluggish feeling.” Instead of reaching for glass after glass of juice, keep up your water intake – and hit pause between plates. “Sometimes it's worth waiting 20 minutes before getting more food again to give your body time to signal fullness,” adds Cauchi. 

Thought returning repeatedly to the buffet would be a no-no? It’s actually an excellent way to slow down your eating. Instead of loading up your plate with everything in sight on your first walk-through, start small and return a few times for more if you want to. This way, you only eat what you actually want – instead of scoffing down excess food just because it’s there.

Still, Cauchi says, you don’t have to play it too safe. “Food is meant to be enjoyed - especially on holiday!” she stresses. If you want the pastry, eat the pastry – breakfast buffets are fun for this reason! But if you’re away for a while and want to pack a lot into some sightseeing days, working the breakfast buffet to your advantage can really set you up.

Originally published as How to hit the breakfast buffet, the healthy way