Hotel Food Hazards: What You Should and Shouldn't Be Eating

hotel breakfast buffet

There's nothing complimentary about the food decisions you face as you head towards your hotel's breakfast buffet! Dozens of unhealthy options are going to bombard you, so you better arm yourself now. We have compiled a list of the unhealthiest breakfast items and offered up some healthy, nutritious alternatives to keep you on track while traveling!

Just say no to...

Waffles: They might look light and fluffy, but all those pockets just provide more room for butter and syrup! A single waffle with 2 tbsp of maple syrup can contain 375 calories, 11 grams of fat, and 68 grams of carbs, so don't let the size fool you! (via Men's Health)

Healthy Banana Waffles EDIT2


For a skinny recipe you can whip up at home, check out our Healthy Banana Waffles!


Hash browns: Hash browns may just be potatoes, but they are potatoes that are saturated in oils, butter, sodium, and grease. A cup of hash browns can clock in around 450 calories, with 30 grams of fat and 45 grams of carbs. Try to go for a smaller serving, or skip this fried option altogether!

Bacon: You've heard that everything in moderation is okay, right? Well not so much here. 3 to 4 slices of thinly-sliced bacon can contain over 350 calories, and is packed with 33 grams of fat, and tons of sodium. We recommend finding a good source of protein somewhere else! (via Livestrong)

bacon strips Donuts: Well sure, we all know that donuts are on the no-no list, but they can be awfully tantalizing as you make your way down the buffet line. Just take a moment to consider that a glazed cake donut typically weighs in at about 360 calories, with 22 grams of fat (10 of which are saturated!) not to mention 20 grams of sugar.

Orange juice: Juice tends to be a go-to option in the morning, but all that sweetness isn't coming from the fruit! Too much sugar actually trigger weight gain, and some juices contain deceptively high amounts. A cup of hotel orange juice can contain 33 grams of sugar and 110 calories, so tread carefully! (via Men's Health)

homemade orange juice Melon: After perusing the other breakfast options, stashing up on melon may seem like the healthy alternative, but be careful of the calories! 3 small pieces of melon contain 135 calories and 30 grams of sugar!

Click below to read on for some healthier alternatives.

Go for it...

Pancakes: Unlike those waffles, the flat surface on pancakes forces you to limit the amount of syrup and butter you can smear on, so 2 small cakes with 2 tbsp of maple syrup typically comes out to 275 calories, 8 grams of fat, and 48 grams of carbs. You will get that delicious, fluffy flavor you crave, but without the guilt! Looking for a delicious pancake recipe for home? Try one of these. (via Men's Health)

gingerbread apple pancakes Oatmeal with brown sugar: Oatmeal is a great way to pack you full of healthy carbs and fiber. Throw in a tsp of brown sugar, and you've got a filling breakfast that only contains 160 calories, with 3 grams of fat, 27 grams of carbs, and 6 grams of protein!

Scrambled eggs: While bacon may be a great way to stock up on protein, there's a lot of cons. Eggs, on the other hand, are a great source of important nutrients. 2 scrambled eggs contain 13 grams of protein, 11 grams of fat, and only 170 calories!  (via Bob Evans)

scrambled eggs mushrooms


For some great egg remixes, check out our favorite recipes right here!


Whole wheat toast with peanut butter: Ditch the donut and go with something a little more nutritious, like some toast and peanut butter! A piece of whole wheat bread and 1 tbsp of peanut butter is only 175 calories, and contains 8 grams of fat, 16 grams of carbs and 7 grams of protein.

Skim milk: Skim milk may not contain the fruity goodness of juice, but it cuts way back on sugar and calories! A cup of skim milk has about 80 calories, and only 12 grams of sugar. Plus, you get the added energy boost, since it contains 8 grams of protein! (via Men's Health)

milk Grapes: Just because melon is off the table doesn't mean you have to abandon all fruit. Grapes are a great source of vitamins, and only contain 70 calories and 16 grams of sugar for 20 pieces! (via Women's Health)

Just because you are traveling this summer doesn't mean you have to stray from your healthy lifestyle. Save yourself the guilt and try out some of these nutritious and filling options instead!