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Today is May 23, 2022

Featured Cookbook

Plated with Rebecca Turner

By Rebecca Turner

Plated with Rebecca Turner

Brunch is an ideal meal for April’s casual season. Mixing breakfast and lunch allows you to sleep in without missing out on either meal. Whether you get up and get out for a brunch meetup, or you host one at home, be mindful to keep your mid-morning meal balanced. Common brunch foods include baked goods, sweet pastries, egg dishes and savory toppings. While there is nothing unhealthy about the individual menu items, it is easy to surpass your saturated fat, added sugar and salt recommendations for the day with one meal. Keep brunch simple and healthy with these tips.


Spread Smart 

Bread, bagels, toast, muffins and pastries galore adorn a brunch table. For every bread choice, there are typically two or more toppings available. Butter, cream cheese, pimento cheese, nut butter and avocado offer a savory taste, but with significant dietary fat. Jams, jellies and honey provide a sweet topping that comes with added sugar. Be mindful that a little spread goes a long way. A teaspoon-sized serving of toppings will give you plenty of flavor and keep you within the proper portion size. 


Enjoy Eggs

It’s hard not to love an egg when there are so many ways to prepare them. A whole egg is nutrient-dense and provides a high level of vitamins and minerals, plus protein. While all eggs are equally nutritious, it’s how you prepare them that can make a heart-healthy difference. Frittatas, quiche and omelets are a canvas for showcasing eggs quality protein, plus adding a serving of vegetables. In any recipe, omit half the yolks to reduce saturated fat, cholesterol and overall calories drastically. Example: If the recipe calls for six whole eggs, use three whole eggs and three egg whites. Poached, boiled and scrambled eggs typically have less added dietary fat.


Rebecca Turner is an author, registered dietitian, radio host, television presenter and a certified specialist in sports dietetics with the Academy of Nutrition and Dietetics. A lifelong Mississippian, she lives in Brandon and has spent the last decade offering no-nonsense nutrition guidance that allows you to enjoy good health and good food. Her book, “Mind Over Fork,” challenges the way you think, not the way you eat. Find her on social media @RebeccaTurnerNutrition and online at

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