Buzz
Indulging in a buffet offers an exciting opportunity to explore culinary delights while enjoying the company of friends, colleagues, or family. However, navigating the plethora of food options and the temptation of multiple servings can challenge your commitment to healthy eating. Whether you're attending a conference, a wedding, or dining out at a buffet-style restaurant, careful planning and mindful choices can help you steer clear of unhealthy, calorie-laden dishes. By assessing the buffet spread, opting for nutrient-dense foods, and exercising portion control, you can savor a nutritious meal at any buffet.
Key Steps
Scanning the Buffet
Choose a table away from the buffet area. Positioning yourself farther from the buffet reduces the likelihood of frequent return trips. When dining at a buffet-style establishment, request a table distanced from the buffet. For events like weddings or receptions with open seating, opt for a table situated on the opposite side of the room from the buffet stations.
Position yourself with your back to the buffet. If sitting away from the buffet isn't feasible, try facing the opposite direction. By keeping the buffet out of sight, you're less likely to feel tempted by the variety of dishes. Having your back turned to the food can help deter additional servings and curb cravings.
Scope out the entire buffet before loading your plate. Take a moment to survey the buffet's offerings before grabbing a plate and joining the queue. Familiarizing yourself with the available options in advance can help resist the temptation to load up on every appealing dish. Prioritize vegetables and fruits, followed by lean protein sources and whole grains.
Mastering Portion Control
Plan your portions before approaching the buffet. Consider your desired meal size before glancing at the buffet spread. Decide how many trips you'll allow yourself to make and stick to your plan. Whether it's a small appetizer followed by a healthy main course and a dessert or two modestly sized plates for dinner, establish your limits in advance.
Visualize your plate divided into quarters. When filling your plate, mentally divide it into four sections. Allocate half of your plate to vegetables and fruits, a quarter to lean protein, and the remaining quarter to whole grains. This balanced approach helps stabilize blood sugar levels, reducing the likelihood of sugar cravings later on.
Load up your plate with vegetables and fruits. Aim to fill half or even three-quarters of your plate with these nutritious options. Opt for low-calorie, nutrient-rich vegetables and fruits to keep your calorie intake in check while nourishing your body.
Divide your proteins into portions. Survey the buffet for healthy, lean protein sources like fish, turkey, or chicken. Limit your consumption of red meat and steer clear of processed meats, bacon, and deli cuts. Control your portion sizes by selecting a piece of protein about the size of a deck of cards, filling one quadrant of your plate.
Choose a variety of whole grains. Seek out whole grains such as quinoa, whole wheat pasta, or brown rice to occupy the final quadrant of your plate. Avoid refined grains like white rice, white pasta, and white bread. Aim for a portion size similar to a hockey puck.
Eat slowly to regulate your food intake. While the sight of a tempting buffet may stimulate your appetite, resist the urge to eat hastily. It takes approximately 20 minutes for your brain to register fullness after eating. By eating slowly, you allow your brain to catch up with your stomach, signaling when you've had enough. Slow eating can help reduce calorie consumption and prevent excessive buffet visits.
Making Wise Choices
Begin your meal with a bowl of soup or a petite salad. Kick off your dining experience with a light soup or a modest salad to curb your appetite and manage your calorie intake throughout the meal. Opt for low-calorie options like vegetable soup or clear broth, or indulge in a small salad brimming with fresh, crisp veggies for a nourishing start.
Opt for grilled, steamed, or broiled fare. Ditch the fried delights like chicken drumsticks or fish and chips and opt for healthier alternatives such as grilled chicken breasts seasoned with herbs or broiled fish accompanied by veggies. At a Chinese buffet, load up on steamed vegetables like broccoli, snow peas, and carrots instead of fried options. Avoid heavy noodle or pasta dishes that have been pan-fried or stir-fried.
Steer clear of dishes drowning in marinades, rich sauces, or creamy dressings. Beware of high-calorie, high-fat, high-sodium sauces, dressings, and marinades that can sneakily sabotage your healthy eating efforts. Look for dishes lightly seasoned with herbs and paired with steamed veggies, and skip salads drenched in dressing.
Pass on sugary sodas. A typical serving of soda can pack in around 300 calories and 19 grams of sugar, while lemonade and fruity drinks can also be calorie bombs. Opt for water or unsweetened iced tea to keep your calorie consumption in check while dining at a buffet.
Balance your flavors. A multitude of flavors in one meal can trigger overeating. Strive for balance and simplicity in your plate's flavors to promote a feeling of satisfaction. For example, instead of a rich and complex meal, opt for a salad with a light citrus dressing and fish with a refreshing lemon marinade.
Skip the waffle or pancake station at a breakfast buffet. While tempting, waffles and pancakes served at hotel breakfast buffets can be high in sugar and carbs, offering little nutritional value. Drizzling them with maple syrup can further increase their calorie content. Instead, opt for an egg-white omelet or a bowl of oatmeal for a protein- and fiber-rich alternative.
