Breakfast and lunch before a wine tasting: what to eat?

For wine professionals—journalists, critics, sommeliers, buyers—managing nutrition before a day of tastings is not a minor detail. Numerous studies indicate that consuming a balanced meal before drinking alcohol slows down ethanol absorption. Not only that: it reduces blood peaks and improves glycemic stability. All these factors directly affect mental clarity, physical endurance, and the quality of sensory analysis during prolonged tastings.

The goal is not to “buffer” the alcohol, nor to weigh down the body, but to create a stable metabolic base that allows one to face dozens of samples while maintaining focus, precision, and taste sensitivity. We discuss this with a nutrition expert, biologist and nutritionist Umberto Rossi, who joins Winemag in the new “Wine and Health” column.

From a physiological standpoint, the most effective combination before a tasting includes low-glycemic complex carbohydrates, lean proteins, and a moderate amount of unsaturated fats. This approach does not alter sensory perception. It does not interfere with smell or taste. It protects the body and improves stamina over time.

Simple sugars, unbalanced meals, or long fasts instead produce glycemic fluctuations that result in lapses in concentration, early fatigue, and greater vulnerability to the effects of alcohol.

“Breakfast,” comments Umberto Rossi, “is often the most underrated meal, especially when the tasting begins mid-morning. Skipping it leads to faster ethanol absorption and early depletion of energy reserves. A breakfast suitable for a wine professional should be complete yet aromatically neutral. Unsweetened whole grains are recommended, such as rolled oats or whole-wheat bread, paired with a light protein source: natural yogurt, kefir, low-fat ricotta, or eggs.”

A small portion of unsaturated fats—unroasted nuts or a drizzle of extra virgin olive oil—helps to further slow digestion without being heavy. Avoid excessive coffee, fruit juices, pastries, sweet jams, and aromatically invasive foods that can leave persistent taste residues. For traditionalists, an additional tip.

“If white bread is toasted,” Rossi explains, “it undergoes starch retrogradation, making it indigestible, resulting in a reduction in sugar intake. A concrete example? Toast and peanut butter are a perfect solution for a pre-wine tasting breakfast. Peanut butter provides a great amount of fats, many of which are unsaturated, and an excellent amount of protein. A perfect combination for those who do not need to follow low-calorie diets.”

When the tasting is scheduled for the afternoon or continues throughout the day, lunch takes on a central role. It must be nutritious yet easily digestible. Capable of supporting the body without inducing drowsiness or sensory saturation.

The ideal base consists of low-glycemic complex carbohydrates, such as brown rice, farro, barley, or whole-wheat pasta in moderate portions. Proteins should come from lean sources: white fish, chicken, turkey, eggs, or easily digestible legumes. Fats should be measured carefully, favoring extra virgin olive oil or avocado. Fried foods and sauces should be avoided.

“The suggestion regarding toasted bread for breakfast,” the nutritionist comments, “can also be applied to non-whole grain carbohydrates. Cooking white rice today to eat it tomorrow, before the tasting, could be an excellent solution for those who don’t like whole grains. Cooling after cooking makes the sugars no longer absorbable by our body.”

Vegetables can be included. However, it is preferable to choose them cooked and low in aroma, avoiding garlic, onion, cabbage, and invasive spices that can compromise the cleanliness of the palate in the following hours.

Alongside the choice of food, timing matters. Eating at least 90–120 minutes before the start of the tasting allows for proper digestion and reduces the risk of sensory interference. Hydration must be constant, with still water, starting from the morning, to counteract the dehydrating effect of alcohol.

Proper nutrition before a wine tasting is not about “holding your liquor” better, but about judging better. Glycemic stability, slower ethanol absorption, and less cognitive fatigue allow for greater evaluative consistency, better sensory memory, and less perceptual distortion throughout the day.

“For wine professionals,” concludes biologist and nutritionist Umberto Rossi, “the pre-tasting breakfast and lunch are as much a part of the preparation as cleaning the glass or the serving temperature.”

Discover the secrets of an excellent breakfast or lunch before a wine tasting. Here is what to eat before a wine competition or event.