Aus Bildungsstreik 2009
A Dieters Guide To Buffet Eating
Buffets can be the bane of the dieter's existence. So many foods, so very little nutritional information; it is no surprise many dieters avoid buffets altogether.
But sometimes you simply can't turn down an invite. In case your family and friends wish to get you to a buffet, don't panic! Just eat smart, and remember these helpful do's and don'ts for buffet dining:
Do have a healthy snack before you leave home.
Buffets are made to make you eat and you eating. The colors, smells, and sheer number of dishes attracts the human appetite. Don't worsen it by turning up starved.
Grab a small snack before leaving home. Choose something with a little protein and fat to fulfill your hunger, like a piece of cheese or a yogurt cup.
Whenever you lay eyes on the massive buffet, you will be glad you ate something to take the edge from your hunger.
Do start out with an amount of salad and fruit.
Before you dive in to the meat and pasta dishes, pile your plate with green vegetables, fresh fruit, and low-fat cottage cheese.
The fiber in the vegetables and fruit will fill you up at a low calorie cost. Cottage type cheese and boiled shrimp are protein-packed low-calorie salad toppers.
If you are using dressing, place it inside a cup or bowl quietly rather than drizzling it all over your salad. Select a flavor with reduced calories if your are available, or make use of a little olive oil and balsamic vinegar.
Get plenty of lean protein.
For your protein, choose simple lean meats like grilled or roasted chicken, or lean cuts of steak. If you're in a breakfast buffet, look for low-fat alternatives like turkey bacon and turkey sausage.
Avoid dishes made from ground beef, like meatballs or meatloaf. They might contain lots of hidden fat and calories. Likewise with fried chicken or smothered steaks. Breading and sauces can also add lots of calories to an entree.
Do get a cup of soup to fill you up.
A warm cup of soup can help fill you up faster. Select a broth-based soup that contains plenty of vegetables. In a Chinese buffet, hot and sour soup is a good choice since it contains vegetables and protein-rich tofu, and its bold flavor quickly satisfies your cravings.
Do exercise discretion at the potato bar.
An average-sized baked potato contains about 80 calories. Large baked potatoes like those available at buffets could easily contain two or three times that amount.
Still, potatoes aren't bad in and of themselves, as well as their skins contain important fiber and nutrients. If you eat one, choose healthy toppings like fat-free sour cream, chives, and salsa.
Avoid piling your potato sky-high with cheese, chili, and bacon. Those toppings are usually high in fat and calories.
Don't stock up on foods that are fried and creamy sauces.
Speaking of calorie-dense foods: Fried anything isn't good news at a buffet. Chinese and southern-style buffets are notorious for his or her many fried offerings. A good thing you can do is pretend they don't exist.
While you are in internet marketing, turn a blind eye to heavy cream-based sauces, or any dish drenched in butter or cheese. There are many tasty, healthier alternatives to select from.
Don't add too much in the dessert bar.
If you made healthy choices throughout your buffet meal, don't undo your great work by gorging on desserts. It's certainly tempting; there are just so many to select from! But it is possible to enjoy a yummy treat without going overboard on calories.
Many buffets offer low-fat frozen yogurt and chocolate syrup. Then add nuts or sprinkles, plus you've got a surprisingly virtuous dessert. (Just focus on your portion size!)
If you notice a sweet dish you simply can't do without, serve yourself a very small part of it, or share some having a friend.
Don't keep eating just to get your money's worth.
Buffets could be pricey, which in turn causes many people to eat beyond the reason for satiety in order to get their money's worth.
Just accept that fact that you might be paying a little more than usual, but the price doesn't obligate you to overeat. If you have a thrilling time at the buffet, you'll have gotten your money's worth.