How To Do Brunch Without A Food Coma - Ask a Nutritionist

April 10, 2025

On this week's episode of Ask a Nutritionist, dietitian Britni Vincent tackles the timely topic of enjoying brunch without suffering from that dreaded post-meal fatigue. As popular brunch holidays like Easter and Mother's Day approach, she shares the secret to sidestepping a food coma through balanced portions and mindful eating, crafting a balanced brunch plate that keeps you energized throughout the day and prevents that post-brunch crash.

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Transcript:

BRITNI: Welcome to Dishing Up Nutrition's midweek segment called “Ask a Nutritionist”. My name is Britni Vincent, a Registered and Licensed Dietitian at Nutritional Weight & Wellness. Today's show, I'm going to be answering the question, how to enjoy brunch without leading to a food coma. When I'm working with clients, we often discuss strategies around specific events, and I do get asked about brunch and in upcoming, we have both Easter and Mother's Day, which I know are popular days for brunch.

So I think this is a timely topic and even if it's not a special location, I think brunch is fun anytime and you can apply these strategies that we talk about today to really any sort of meal or eating out for any situation. But think about brunch. You know, we've all been there.

You've just enjoyed the perfect eggs benedict, or a stack of pancakes, and then before you know it, you're fighting that dreaded post brunch food coma. You feel sluggish, bloated, and like you might need a nap before you can do anything productive, but it does not have to be this way.

Why might people experience a “food coma” after brunch?

So I'm going to be talking about how to prevent that food coma after brunch. I think first things first. Why do people feel that way to begin with? You know, what exactly is that food coma that we're talking about? I think of it as that overwhelming feeling of fatigue that follows a large meal, and that's mainly caused by a couple factors.

Foods that are high in refined carbs like white bread or pancakes with syrup or waffles, or really just eating too many carbohydrates in one sitting, like hash browns plus toast. All of those scenarios can create a spike in your blood sugar. And then that's going to lead to a crash. That energy dip is typically going to happen about two to three hours after you've eaten that meal. So that's one reason why people feel that way.

And secondly, I think overeating can be another reason, and simply eating too much can overwhelm your digestive system leading to sluggishness and bloating. And I get it. The food is delicious. And even though you're full, it's still staring at you on the plate. And I know for a lot of people it's easy to just mindlessly kind of finish eating all that food on your plate and then it's gone, and you don't feel so well afterwards.

How to build a balanced brunch & counter the “food coma”

But we can counter all of these factors. So how do we build a balanced brunch plate? The key to enjoying brunch without the food coma is really balance. So let's break down the components of a balanced meal. So first, thinking about the protein. Make sure your meal has a good source of protein. Protein's not only vital for muscle repair and muscle building, but it also keeps your blood sugar stable. And it keeps you satiated.

So eggs, sausage, even a side of smoked salmon can really do wonders. The second component, think about healthy fats. Healthy fats are essential for feeling satisfied without creating those blood sugar spikes. The healthy fat is really the anchor for your blood sugar.

So this could be avocado, nuts, a drizzle of olive oil on your veggies. In the case of brunch, this could be butter, it could be Hollandaise sauce. All these fats are going to help slow digestion, keeping you fuller longer in maintaining a steady energy flow.

The next component, think about fiber. You want plenty of fiber in your meal, and in the case of brunch, it's really going to likely be vegetables. Fiber helps to regulate your blood sugar, also promotes good digestion, and it may help to prevent that bloating and sluggish feeling that can come after eating. Plus fiber is very filling, so it can also help to prevent you from overeating.

The fourth component is going to be carbohydrates, and this is the one to really pay attention to. We all want to avoid that blood sugar rollercoaster. So in order to do that, choose the more real food carbohydrates over the processed carbohydrates. So this could be sweet potatoes or hash browns instead of that white bread or sugary waffles. This is going to provide you with slow, steady release of energy.

And in the case of even hash browns or sweet potato, or if you're choosing fruit as your carbohydrate with brunch, think about the amount that you're having as well, because an entire plate of hash browns is not going to leave you feeling great either. If you do decide to indulge, it's really best to do it at the end of your meal so that the carbohydrates are not going to affect your blood sugar as much.

Healthy brunch food ideas when hosting

Now that we've talked about how to build a brunch plate, let's talk about maybe your hosting brunch and you're wondering, what do I serve? So I've got some healthy brunch food ideas. I think an egg bake or a frittata is a wonderful idea. It's easy to make. It's going to provide that protein and healthy fat if you're using heavy cream or coconut milk in the egg bake or frittata. We have recipes for both of them on our website, weightandwellness.com.

For the carbohydrate, you could offer just a side of fruit. It's delicious. It's simple. Everybody loves that. I would personally serve additional vegetables, and this could be an easy veggie tray with dip. We have lots of dip recipes on our website as well. Or you could make a salad, and this could be kind of a traditional lettuce salad or mixed green salad. Or I might do like a cabbage slaw or our crunchy broccoli salad recipe would be great.

That contains broccoli. You can even use broccoli slaw if you want to take a shortcut. There's grapes in there, bacon, slivered almonds, or I've used sunflower seeds instead of the almonds. And then you make your own dressing. That's mayonnaise based. Again, easy to throw together. It's very delicious and you can find that also on our website, weightandwellness.com.

Check Out Some of Our Recipes!

You could serve additional protein, maybe some sausage on the side. Or you could do bacon, looking for nitrate free. We do have a delicious turkey sausage recipe on our website. We also have a banana muffin recipe, and these are made with almond flour, protein powder, eggs. They come together quickly and you can really use any fruit in them.

My favorite is actually chopped apples and I would store them in the fridge and that helps to make them last longer or they freeze really well if you want to make a double or triple batch even. These muffins are not going to create that blood sugar spike like your typical bakery muffin would. They're very satisfying and filling. So that could be a great addition if you are hosting brunch.

Tips for eating out for brunch

So what if you're eating out? You know, if you're going out for brunch, and again, this could apply going out to eat anytime. I would really encourage you to look at the menu ahead of time and decide what you're going to have. If it's a buffet, you generally can find out, broadly what type of offerings that they're going to have.

And I'm sure this is probably not a new idea, is looking at the menu ahead of time, but I always do this before I go out to eat, and I have a lot of clients that do too, and I think it's very helpful. You know, for me, I've committed to what I'm having that I'm much less tempted to get something else, when I actually get there.

Another tip could be ordering vegetables first. Maybe that's a side salad or a vegetable appetizer, or a lot of restaurants just have sides of vegetables. If it's a buffet, maybe you start with a salad or something like that. This fills you up so you're less likely to overeat your meal, or if it's a buffet, you're going to be less tempted by all the carbohydrates and sugary items.

And then another benefit is when you start your meal with fiber, it's going to reduce the blood sugar effect from the carbohydrates in your meal, like the potatoes, toast, or fruit. When we're talking brunch, there may be less of these veggie options to order. In that case, you could just order something as your meal that contains vegetables.

When you're deciding what to order, going back to building that brunch plate, think about what's your protein going to be. Most likely it's an egg dish because it's brunch, you know, often I'll order a side of protein, just to bump it up a little bit. Maybe that's a side of bacon or sausage.

And without a doubt, the carbohydrates for brunch are the trickiest parts. You know, with the pancakes, the waffles, hash browns, toast, all of that. And no surprise, I would recommend avoiding the pancakes and the waffles because they will no doubt lead to a crash later.

If your dish comes with hash browns and toast, maybe you just pick one or the other. Because having toast and hash runs together is a lot of carbohydrates that your body is likely not going to be able to utilize. So that's going to lead to a blood sugar spike as well. And then again, a crash later on.

A lot of brunch spots offer a side salad as an option instead of hash browns. Other ideas, if you're ordering eggs Benedict, maybe you just do one piece of the English muffin, or maybe you skip the English muffin altogether. I've done this and just eaten it with hash browns and it's just as delicious.

Personally, one of my favorite brunch items to order is a hash. So usually you've got sweet potato or potato, eggs, vegetables in there. Often there's an additional meat in there. So I'm getting more protein and then I love it when they top it with a hollandaise sauce. I pass on the toast to avoid the extra carbs, and this meal is so delicious, does not leave me feeling tired later on.

And if there's a lot of potato served, then I'll just leave the extra on the plate or maybe pack them up to eat the next day with my breakfast, so I'm not overdoing those carbohydrates.

Tips for brunch when eating at someone’s house

The other scenario is you're going to someone's house and you could ask what they're serving ahead of time, and you could always offer to bring something to make it more of a balanced meal. And of course the host is going to appreciate that as well.

And I think one very important part to mention is whether you're going out to eat, going to someone's house or hosting brunch, think about the timing of it. So if brunch isn't going to be until maybe 11, then I would plan to eat your breakfast just as you would normally. Have that balanced breakfast.

Or maybe you opt for a smoothie that morning so it's less filling, but still satisfying and balanced. If brunch is earlier, maybe you have a snack when you wake up. Basically what we're trying to avoid is going too long without eating, so you're overly hungry, or maybe even get hangry, and then everything looks delicious and it's really hard in that situation to make a more balanced choice.

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Be mindful of how you’re eating

Another thing to consider in regard to brunch or any sort of meal is not just what you eat, but how you're eating it. A lot of times we're rushed or distracted when we eat, and that can lead to overeating or not fully chewing or digesting our food well. So here are some mindful eating tips to keep your brunch experience light and enjoyable.

Eat slowly. So think about it. Maybe next time you eat a meal, time yourself. How long does it actually take you to eat a meal? Well, it takes 20 minutes for your brain to register that you're full. So really we want to take our time, savor each bite, enjoy it. Pay attention to how your body feels as you're eating, and if it's brunch, you're likely socializing, which helps to slow things down a little bit.

So little things that can be helpful is setting down your silverware in between bites. That kind of slows things down, focusing on chewing your food very thoroughly. That helps with digestion, and that's going to prevent the bloating feeling later. And all of these tips can help to avoid just overeating your meal and give your digestive system time to process that food.

Be mindful of portion control

Secondly would be portion control. If you're given a huge plate of hash browns or multiple pieces of toast, consider setting them off to the side right away or asking for a box right away. So it's just kind of out of sight and not even tempting.

If you're full and still have food left on your plate, again, ask for a box, or if you don't plan on bringing it home, cover it up with a napkin. So then you're not tempted to just mindlessly eat the rest of the food on your plate. And throughout the meal, you know, check in with yourself. How am I feeling? Am I actually full and satisfied at this point? And then stop there to again, avoid just overeating.

Brunch beverage tips

Well, it's not brunch, without talking about the brunch beverages. These could also be a hidden culprit for that, that food coma we feel. So many brunch beverages could be loaded with sugar, you know, alcohol. These could lead to energy crashes.

So here's what to consider: coffee. I think a cup of or two of coffee is totally fine if it's black or coffee with cream, but if you're ordering a latte or some sort of specialty coffee drink, I would be sure to avoid the flavorings or avoid any sort of hidden sugar in those drinks.

In regard to alcohol and brunch, you know, mimosas are bloody Mary's are definitely the most popular. With the mimosas, you're getting a lot of sugar from the orange juice as well. If you do decide to indulge, consider alternating with a glass of water just to stay hydrated. Slow things down, and that can help to prevent that sugar spike. And then in this scenario, you know, the better choice would be a bloody Mary to avoid all the sugar from the orange juice.

Take a short walk after brunch

And here is an extra tip when we're talking about brunch. Add a post brunch walk. Taking a short walk after brunch can stimulate your digestive tract and help to reduce that blood sugar spike from that meal that you've just eaten. So if you're out to eat, just take a walk around the block before you get in your car, or if you're hosting, you could encourage everybody to get out and go for a nice walk outside.

Summary

Well, there you have it, your guide to enjoying brunch without that dreaded food coma. With just a little bit of thought and preparation, you can create a brunch that nourishes your body, keeps you energized for the rest of the day, and still be delicious. So remember, balance is the key. Make sure you're getting the protein, healthy fats, and some fiber. And being mindful of those carbohydrates. And then mindful eating can go a long way in keeping you feeling your best.

I want to thank you so much for listening to Dishing Up Nutrition's “Ask a Nutritionist”. If you found this episode helpful, please leave us a rating or review on your favorite podcast app. If you yourself would like to ask us a question, I invite you to join our private Dishing Up Nutrition Facebook community. Just search Dishing Up Nutrition on Facebook. Once you've joined, feel free to ask whatever's on your mind. Until next time, take care and enjoy your brunch without that dreaded food coma.

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