Buffets: Satisfy your tastebuds without expanding your waistline

My husband loves buffets, particularly Indian and Chinese, because he can eat a variety of foods. For this reason, buffets can be a wonderful dining experience. But is this necessarily good for our health? It all depends. You probably don’t need to continue reading if:

a. You’re an athlete and in training (and usually eat buffets to keep up your weight)

b. You work out regularly and/or don’t usually gain weight/feel too full after a buffet.

But for those of you who usually indulge at buffets and end up feeling guilty afterwards, this article is for you! A buffet shouldn’t leave you feeling bloated, lethargic, or guilty for consuming food. Instead, it should leave you feeling satisfied because you were able to enjoy a variety of foods and walk away without having to unbutton that first button of your pants!!

So, for you buffet-goers, here are some suggestions:

1. Look over the buffet selections. See what you would like to eat and what you could pass up.
2. Order a non-caloric beverage (water, iced tea with non-caloric sweetener, diet soda) so that you don’t waste your calories on beverages.
3. Eat salad first, if available. Use low-fat/fat-free dressing on your salad. (This will help you fill up a bit on veggies so that it will be easier for you to be satiated on one plate full of food later.)
4. If the buffet does not have a salad bar but has soup selections, choose a broth or vegetable-based soup first (see salad bar reason).
5. Choose SMALL portions (a spoonful or about two tablespoons full) of each selection that you would like to try. If it’s a vegetable entrée (cooked or fresh vegetables), it’s OK to take more than a couple tablespoons full of this item.
6. EAT SLOWLY. Savor each bite.
7. If you eat a food that doesn’t please your taste buds—don’t finish it (even I have difficulties with this sometimes).
8. Attempt to consume only 1 plate full of food. If you have difficulties with this, then see the next section.
9. Don’t think that you need to compete with your fellow diners. My husband supplied this tip from personal experience.
10. If the buffet has a dessert section, continue to choose only small portions of each dessert. If a restaurant’s buffet has cookies, pies, or brownies (or the like), try to cut the pie or brownie/cake into a small piece before putting it on your plate. If this is not feasible, take a few bites of the cookie, and/or eat only ½ of the pie or brownie. Once again, eat slowly and savor each bite of dessert. (I love desserts, so this is a tactic I use often).
11. If you still feel like you could eat more, wait ten minutes then ask yourself if you still want more.
12. Congratulate yourself! You did it!

Now, for those of you who took that second or third plate (or ate large portions at the buffet), do not feel too discouraged. We all make mistakes, and it is important to not beat yourself up about things that we have already done. Ask yourself “what happened” and consider starting a food diary if you have not already done so. See “Mental Challenges to Weight Loss” for more information.

As well, for those of you who do not think my suggestions above will work, maybe buffets are not the best dining option for you. If you’re in this category and you dine out with friends/family/coworkers and would like the “buffet-type” options, what about going to a restaurant in which you all can order different meals and share them? That way, you can have a variety of foods but not feel overwhelmed by the amount of food you consume.

Good luck and happy eating!

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