( NUTRITION )
MASTERING THE
BUFFET BEAST
ASHLEIGH FELTHAM
Ashleigh Feltham helps you avoid overeating at your next buffet .
e all know the buffet , what is
W sometimes rows and rows of food
choices , with enough supplies to feed a nation !
You would not be the first to overindulge and plate up multiple servings for each course . Then there is the regret or sickly feeling from the experience .
Do you want to know some strategies to minimise the additional calories ? Here are a few handy tips :
1 . Set the number of plates for each course to one . This means you will select the foods you really want rather than trying everything and anything being served as an option .
2 . Remember the half and two quarters rule . Try serving each plate with half vegetable or fresh fruit and then a quarter protein source and quarter carbohydrate or grains . This balanced plate model will help you feel satisfied and not wanting to go for those extra servings .
3 . Remember water ! Selecting still or sparkling water over soft drink , juice or alcohol means you are not drinking extra energy . Drinking with the meal will help you eat less and keep you hydrated , especially if the food choices are salty .
4 . You can judge a book by its cover ! Read the label or ingredients of the dish if available . The no nos are words which include : fried , creamed , crispy , breaded , scampi-style , creamed , buttery , au gratin , and gravy . Try to select dishes with words which include : In its own gravy , steamed , boiled , charbroiled , broiled , poached , marinara and tomato sauce . Try looking for low fat or no fat options of dairy such as yoghurt , cheese or milk .
5 . If possible plan ahead . If there is a menu board before you enter the dining room , use this to plan what you may like to eat . It can help detour the less healthy options if you are committed to your choices before seeing the less healthy ones .
6 . Take a chill pill . We often overeat when we eat fast because it takes time for our brain the process the feeling of being full from our stomach . Try to enjoy each bite of the meal and try putting your knife and fork or spoon down between each mouthful . Savour the taste and enjoy the experience of eating . 7 . Fresh over processed . If it is a breakfast buffet , try selecting the fresh fruit over the apple straddle , the poached or boiled egg over the fried . The best choice in cereals are oats , bran or Weet-bix over cornflakes , Nutra Grain or Coco pops . If the healthier choices seem bland try adding some low fat yoghurt with some fresh fruit to spice it up . You will be adding valuable nutrients to your meal not added sugar .
The bottom line : Go to the buffet with a plan , select the fresh and healthier cooking methods and balance your plate . You can still enjoy the experience of a buffet without leaving with the unnecessary guilt and calories .
References
1 . Now being served , better nutrition advice . Our Healthy Eating Plate alternative to the government ’ s MyPlate . Harvard health letter / from Harvard Medical School . 2011 ; 37 ( 1 ): 4 .
2 . Healthy Eating Plate dishes out sound diet advice . Harvard Health Publications Harvard Heart Letter . 2011 .
YOU CAN CONTACT ASHLEIGH VIA : Web : feedyourfuturedietetics . com Facebook : FeedYourFutureDietetics Instagram : @ feedyourfuturedietetics
OH ! MAGAZINE ( MAY 2017 ) 15