For many, a buffet breakfast is a chance to splurge and indulge in an array of greasy hot breakfasts, pastries and lots of courses.
And while it’s good to treat yourself, there is a way to navigate the buffet that will ensure you stick to your health goals and don’t go overboard.
Australian nutritionist, Jessica Sepel, recently shared her top tips for successfully navigating the hotel buffet breakfast and preventing that uncomfortable full feeling in the hours following.
‘These buffets mostly lead to overeating or a bingeing session. This can really cause people huge amounts of anxiety. I get you,’ she said on her blog, JS Health.
Australian nutritionist, Jessica Sepel, recently shared her top tips for successfully navigating the hotel buffet breakfast and preventing that uncomfortable full feeling in the hours following
For many, a buffet breakfast is a chance to splurge and indulge in an array of greasy hot breakfasts, pastries and lots of courses
‘These buffets mostly lead to overeating or a bingeing session. This can really cause people huge amounts of anxiety. I get you,’ she said on her blog
‘My suggestion is to take a moment to tune into what you feel like eating and ensure you sit down with that plate of food, knowing you can always have a little more later.’
Ms Sepel said it’s important to have a ‘plan of action’ to avoid ‘overeating, binging and feeling like you have to have everything right now’.
Ms Sepel said while you don’t need to deprive yourself of sweet options, they should be enjoyed in small amounts.
If not, deprivation will ‘make you want it all more’.
‘My suggestion is to take a moment to tune into what you feel like eating and ensure you sit down with that plate of food, knowing you can always have a little more later,’ she said
Ms Sepel starts her buffet breakfast with a bowl of fruit (mostly berries) followed by a shot of espresso with a dash of hot milk
‘My suggestion is always starting the meal with a satiating breakfast and enjoy the sweeter things later on in moderate amounts, if you even still feel like it,’ she said.
Ms Sepel starts her buffet breakfast with a bowl of fruit (mostly berries) followed by a shot of espresso with a dash of hot milk.
She then fills up on a protein-rich option – usually in the form of a two egg omelette with sautéed vegetables, avocado and a slice of rye or gluten-free toast,
‘Hotels usually will steam up or sauté some greens for you these days,’ she said.
She then fills up on a protein-rich option – usually in the form of a two egg omelette with sautéed vegetables, avocado and a slice of rye or gluten-free toast
Her alternative is a cup of Greek yoghurt with nuts, seeds, cinnamon, berries, papaya and a sliced banana.
Ms Sepel said she often takes her own granola to hotels to add to yoghurt.
‘If it is cold, I will try a bowl of oats with added Greek yoghurt, cinnamon, nuts, seeds, berries,’ she said.
While she does often go for the healthy options, Ms Sepel believes it’s fine to enjoy the French toast or pancakes guilt-free.
While she does often go for the healthy options, Ms Sepel believes it’s fine to enjoy the French toast or pancakes guilt-free
‘Pick a morning towards the end of the trip (to avoid sugar cravings for the rest of the trip) and enjoy a favourite indulgence,’ she advised.
Pick a morning towards the end of the trip (to avoid sugar cravings for the rest of the trip) and enjoy a favourite indulgence.
‘Make sure you have a little protein on top if this too – like a boiled egg on the side or some Greek yoghurt.’
Ms Sepel has previously revealed how she maintains her healthy lifestyle on vacation without missing out on fun and treats.
‘I recently got back from a seriously amazing (and much needed) vacation to The Conrad Maldives post book 2 tour,’ Ms Sepel wrote in June.
‘It was pure magic. And an incredibly HEALTHY vacation too. While I was over there, I felt truly amazing. So well and energised.’
Ms Sepel stressed that a vacation doesn’t mean people need to let go of their ‘positive healthy living habits’ and instead serves as a time to nourish the mind and body
Ms Sepel stressed that a vacation doesn’t mean people need to let go of their ‘positive healthy living habits’ and instead serves as a time to nourish the mind and body.
On her most recent holiday, Ms Sepel was all about balance and said she absolutely did not eat ‘100 per cent clean’ or exercise too much.
Instead, she chose to do yoga each morning, enjoyed one or two glasses of wine each night and had dessert ‘most nights’ with no guilt whatsoever.
Most importantly, she prioritised a good night’s sleep each night (eight hours) and chose to eat well when they ate out.
Instead, she chose to do yoga each morning, enjoyed one or two glasses of wine each night and had dessert ‘most nights’ with no guilt whatsoever
‘That is what the healthy life is all about – making healthy choices 80-90 per cent of the time but then allowing 10-20 per cent of healthy indulgence or imperfect eating – minus negative/guilty thoughts,’ Ms Sepel said.
She then shared her top tips for a healthy holiday, including constant water consumption throughout each day and healthy meal choices.
For lunch, she enjoyed protein rich meals like fish or curries and would often treat herself to a gelato afterwards.
Other tips included walking wherever possible around the resort, enjoying a healthy snack (like almonds or veggies) at 4pm, having a 20 minute afternoon nap each day to rest the nervous system and enjoying healthy fresh dinners.
Most importantly, she prioritised a good night’s sleep each night (eight hours) and chose to eat well when they ate out
Navigating the breakfast buffet was one of the most simple yet effective skills Ms Sepel mastered, with the health guru advising people to keep their breakfasts protein rich
‘I love to enjoy 1-2 glasses of wine on holiday – very moderate amounts but enough to just make me feel a little relaxed – I drink red wine or I love rosé on holiday,’ she added.
‘My hubby and I would share an indulgent dessert every couple of nights – remember no deprivation and NO guilty thoughts. This is key.’
Ms Sepel, who has a Travel Plan on her website, concluded her post by saying that dancing is a great way to rid the body of stress and a brisk walk after dinner is a great way to digest food and chat.
After a healthy wedding in 2016, Ms Sepel also had a sustainable, healthy three part honeymoon with her partner where they enjoyed nutritious meals, yoga and green smoothies as they ventured from one country to the next.
From daily yoga and ‘fruit sticks in the pool’, to quinoa porridge and string bean and coconut salad, the pair said at the time that they couldn’t be happier with their menu
From daily yoga and ‘fruit sticks in the pool’, to quinoa porridge and string bean and coconut salad, the pair said at the time that they couldn’t be happier with their menu.
But the newlywed did admit she is happy to relax a little and ‘eat imperfectly’ on vacation.
‘That’s part of a healthy life – to try and not be too fussy with foods. And relax into the new cultures and embrace flexible eating when need be,’ she said.
‘I think it’s so unhealthy to be too worried about every single thing that passes our lips (unless you’re coeliac, of course) but my body is so happy when I eat foods with joy and in a relaxed way.’