Introduction: Do you know how many calories are in a buffet meal? Experts conservatively estimate it to be around 2000-4000 calories. For office workers who sit at a desk, men only need 1800-2000 calories per day, while women only need 1200-1500 calories. A single buffet meal can easily lead to a calorie surplus, increasing weight, which not only ruins your figure but also your health! How can you eat well, get your money's worth, and stay healthy? Nutrition experts offer the following suggestions.
Vegetables first, then meat
Start with low-calorie, vitamin-rich, and high-fiber vegetarian options, such as vegetables and mushrooms. Eating meat first can easily make you feel full and lead to indigestion.
Prioritize low-calorie foods
Start with foods lower in calories to reduce hunger and help you naturally eat smaller portions of high-calorie foods later. It is recommended to eat in the following order: cold dishes and fruits → soup → seafood → meat → rice and noodles → desserts.
Select foods based on cooking methods
Try to choose low-calorie cooking methods. For example, clear soup has fewer calories than thick soup, and steamed or cold-dressed foods have fewer calories than fried and heavily seasoned foods. When eating salad, use less high-calorie Thousand Island or French dressing and switch to an Italian dressing made with vinegar and olive oil.
Consume seafood in moderation and pay attention to freshness
Sushi, oysters, shrimp, and crab are always the first to be snatched up at a buffet. While seafood is rich in protein, eating too much can burden the kidneys and is prone to microbial growth, raising concerns about an upset stomach. Pay attention to freshness when choosing and eat in moderation.
Drink less carbonated drinks
Carbonated drinks take up most of the space in your stomach, which can make you feel full and eat less. They are also high in calories. It is recommended to choose low-sugar drinks, avoid soda, and instead opt for plain water or tea.
Replace coffee with hot tea
Tea has a light flavor and can also cut through the greasiness of a buffet. If you must drink coffee, it's recommended to use healthier low-fat fresh milk instead of creamer, and to avoid sugar or use less.
Lunch buffet is better than dinner
If you want to eat at a buffet, it is recommended to go for lunch. This way, you have more time for work and activities to burn off the calories. Eating a buffet for dinner makes it harder to burn off those calories.