As you look over the buffet, notice where everything is located. Look for the servings of vegetables and fruits first, and then concentrate on adding a lean animal-based or plant-based protein. Next, think about what whole grains are available, like steamed brown rice, quinoa, or whole wheat pasta.
Perhaps you will allow yourself to have a small starter, one healthy plate, and a small dessert, or perhaps you would like to have two moderately sized plates for dinner.
Eating a balanced meal will help keep your blood sugar levels stable so you’re less likely to have sugar cravings later on. [3] X Expert Source Lyssandra GuerraCertified Nutrition & Wellness Consultant Expert Interview. 25 March 2020.
Avoid cream-based soups like clam chowder or lobster bisque, which can pack a lot of calories and fat. Visit the soup station at a buffet and grab a cup of tomato puree soup or an egg-drop soup. If there is a salad bar available, look for dark, leafy greens to serve as your base. Add raw or steamed vegetables like broccoli or peas, and avoid adding cheeses, croutons, and heavy, creamy salad dressings. Head back to your table and enjoy your starter before plating your main entrée.
Fried foods absorb a lot of calories and fat from the hot oil. Over time, consuming them can increase your weight and risk for diseases. Grilled, baked, and broiled dishes are lower in fat and calories, and they retain much of their nutritional content during cooking. [11] X Research source
A cup of creamy pasta carbonara, for example, can contain almost 400 calories and over 400 milligrams of sodium. [13] X Research source Look for a pasta dish that is lightly coated with a tomato-based sauce instead. A tablespoon or 15 milliliters (1 fl oz) of ranch dressing can contain around 16 grams of fat and 143 calories. [14] X Research source Select a vinaigrette dressing or drizzle a small amount of extra virgin olive oil on your salad.
Your food does not need to fit the same flavor profile from meal to meal — variety between lunch and dinner is great. Just try to keep the flavors within each meal simple and harmonious.
Opt for an egg-white omelet or a bowl of oatmeal to load up on protein and fiber that will fuel you throughout the day. If you do wish to indulge but don’t want to consume all those calories and sugar, opt for a multi- or whole grain waffle or pancake and use a minimum amount of syrup. [18] X Research source
