Many people approach buffets with the slogan "eat until you're leaning on the walls to get in and out." Even if they manage to "break even" or get a small bargain, they are likely to pay a heavy price with their health. Therefore, when going to a buffet, you should have a clear sense of moderation from the start.
Don't start by letting yourself go
When you begin a buffet, don't start by eating large amounts right away. Instead, have a small bowl of light soup or congee first, or eat some light vegetables and fruits to whet your appetite. Then, slowly have some staple foods, and finally, eat fish, poultry, and other meats. This approach reduces the chance of consuming excessive fats and fish/poultry/meat, while ensuring an adequate intake of vegetables and fruits, providing rich vitamins and dietary fiber, and avoiding the trouble of weight gain.
Draw a "38th Parallel" on your plate
Faced with a wide variety of ingredients, it's hard to resist wanting to try everything. The key to healthy eating is to control your portions and make reasonable combinations.
First, mentally divide your regular plate in half, as if drawing a "38th Parallel." Fill a large portion of one half with non-starchy vegetables; put a small portion of fruit in the remaining space. Divide the other half of the plate in half again: one side for grains, and the other for protein-rich foods like fish, shrimp, meat, and eggs. You can also have a small bowl of clear soup or a glass of milk on the side. If nuts are available, a small handful will round out the meal.
Choose less and a greater variety of staple foods
Buffets generally have more meat dishes, which are often greasy and heavily seasoned. A large intake of protein can easily burden the digestive system, so staple foods should not be overlooked even at a buffet. You can choose coarse grains or tubers like taro and sweet potatoes as your staple foods to increase your intake of dietary fiber and B vitamins. Since buffets offer many choices, you can take a small amount of several different kinds.
Keep "live" seafood to less than 1/4 of your plate
In addition to common meats like chicken, duck, fish, and pork, buffets may also feature expensive "live" seafood. Be careful not to take too much or try to have everything; limit it to no more than 1/4 of your plate. Also, try to choose meats prepared with lighter cooking methods. Prioritize lean fish and poultry, and you can also use a small amount of soy products to replace some of the meat.
Dress your salads with oil and vinegar
Choose more dark-colored vegetables and mix different colors for a nutritious and appetizing combination. However, many vegetables at buffets come in the form of salads. It's recommended to reduce the amount of salad dressing (which is high in fat) or simply use oil and vinegar for seasoning. Try to eat fewer desserts and sweet drinks, using fruit as your after-meal dessert. Choose fresh fruits whenever possible and don't substitute them with fruit juice.
Friendly Reminder:
Because buffets offer a wide variety of foods, it's easy to exceed your energy intake. It's best to have lunch at a buffet, followed by some light activity. You can eat less for dinner that day, and maintain some exercise afterward. This way, you can best maintain a balance between your food intake and physical activity for the day. Don't eat at buffets on consecutive days; leave at least a three-day gap between two buffet visits to prevent energy accumulation and weight gain.