Hotel breakfasts may seem enticing with their variety of choices, but they also pose a potential risk to your health. Determining how long the items have been sitting out is often difficult. To ensure a healthy start to your day, let’s explore 14 breakfast buffet items to avoid. By making informed choices, you can take control of your health and well-being.
Pastries and Donuts
Doughnuts, muffins, and Danish pastries are tempting but loaded with sugar, unhealthy fats, and little fiber. Hotels often use pre-mixes that contain artificial colors, flavors, and preservatives. These can cause hyperactivity in children. The pastries are usually made with hydrogenated oils containing trans fats. Such foods can raise bad cholesterol (LDL) and lower good cholesterol (HDL), which increases the risk of heart disease.
According to a study, consuming too much free sugar is linked to heart disease, stroke, type 2 diabetes, some cancers, and many other fatal diseases. Moreover, sugar provides a quick energy boost followed by a crash, leaving you feeling tired and sluggish. By avoiding these high-sugar treats and opting for fresh fruit instead, you can make a conscious choice for your health.
Salty Sausage and Bacon
Bacon and sausage taste great but are often high in sodium. The American Heart Association recommends limiting sodium to less than 2,300 milligrams daily. One serving of sausage or bacon can provide half that amount. Too much sodium can lead to high blood pressure, a major risk factor for heart disease and stroke.
Sweetened Yogurts and Fruit Parfaits
Yogurt is a good source of protein and calcium. However, many flavored yogurts have added sugars. Also, fruit parfaits are often loaded with sugary granola and yogurt. Instead, choose plain yogurt and add freshly cut fruits of your choice.
Greasy Breakfast Potatoes
Home fries and hash browns can be delicious but are usually fried in unhealthy oils. These oils are high in saturated and trans fats, which increase the risk of heart disease. It’s best to opt for baked potatoes or roasted vegetables instead.
Sugary Cereals
Colorful cereal boxes may be childhood favorites, but most are loaded with added sugar and refined carbohydrates. These can cause blood sugar spikes and crashes, leaving you tired and hungry. Choose whole-grain cereals with nuts and seeds for a balanced option.
Processed Meats
Breakfast meats, like bologna and sausage links, are convenient. But they are high in salt, nitrates, and nitrites. According to Healthline, eating processed meats can increase the risk of cancer. It is better to stick to lean protein options like grilled chicken or turkey sausage.
Mystery Meat Scrambled Eggs
Scrambled eggs can be healthy, but at a buffet, you don’t know what’s in them. They might have cheese, sausage bits, or other unhealthy ingredients. Many hotels use liquid egg mixtures and powdered eggs instead of fresh eggs. They contain less protein and more additives, preservatives, and artificial ingredients. These additives are high in sodium, which raises blood pressure and the risk of heart disease. Therefore, it is always best to savor freshly prepared omelets at the live counter.
Doughy Waffles and Pancakes
Waffles and pancakes are often made with refined flour and are high in sugar. They’re high in calories and carbs but low in protein and fiber. Instead, choose whole-wheat pancakes or waffles with a natural sweetener for a healthier option.
Drowning in Syrup
The syrup is pure sugar. A tablespoon of maple syrup has about 50 calories and 12 grams of sugar. Skip the syrup or opt for a slight drizzle of real maple syrup instead of sugary pancake syrups.
Canned Fruit Cocktail
Fruit is a healthy breakfast option. However, canned fruit cocktails sit in sugar syrup for more extended periods, making it an unhealthy choice. Instead, eat fresh fruit. It has vitamins, fiber, and natural sugar.
Fruit Juices
Many hotels add sugar to fruit juices. Even fresh juices contain high fructose. They also lack the fiber present in whole fruits. Fiber helps maintain steady blood sugar levels and promotes good digestive health. Without fiber, juices can cause blood sugar spikes.
Flavored Coffee Creamers
Flavored coffee creamers are high in food additives, artificial flavors, and chemicals. Choose milk or cream, or better yet, black coffee.
Packaged Breakfast Bars
Breakfast bars are convenient but are laden with sugar, unhealthy fats, and artificial ingredients. Read labels carefully before eating them. Choose bars that are high in fiber and protein and low in sugar.
Anything Deep-Fried
Deep-fried options, such as French toast sticks or fried breakfast burritos, may be tempting, but they are loaded with unhealthy fats and calories. By choosing healthier cooking methods like baking, grilling, or sautéing, you can make more health-conscious food choices.