Handling Buffets

If you had to name the type of meal that poses the greatest challenge to your ability to control how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Fight back with these ideas for facing the buffet:

Plan your attack: Circle the buffet to see all that's offered and then go back to your seat. Think over your options and come up with a plan. That way, when you return, you'll know what you're looking for — and what you want to avoid. Perhaps have a small salad with a small amount of light dressing while you consider your plan — it will take the edge off your hunger and help you make better decisions when you go back to get your meal.

Use a small plate: A small plate forces you to keep portions in check. If only large plates are available, fill at least half of yours with salad greens and healthy toppings. And remember portion control — don't heap the plate until not another thing will fit.

Pick your favorites: Don't be tempted to take a little of everything. Instead, focus on your favorites. For example, have a little more shrimp cocktail and skip the fried chicken. Eat slowly and savor the foods you do choose.

Divide and conquer: Divide your plate into sections, reserving half for fruits and vegetables, one-quarter for starches, and one-quarter for proteins. This trick helps you trim calories while adding satisfying fiber and bulk.

Stick to one trip: Before you return to the buffet for a second helping, ask yourself if you're truly hungry or if you're only eating because the food is there. If you are still hungry, have a second helping of fresh fruit, vegetables, or green salad. Resist the urge to "stock up" just because so much food is available.

Skip the liquid calories: Opt for water, a diet drink, or unsweetened or artificially sweetened iced tea or coffee to accompany your meal instead of a soft drink or alcoholic beverage. You'll easily shave off a few hundred empty calories.

Go light for dessert: Pass by the cakes, cookies, and ice cream at a buffet and reach for fresh fruit or a cup of coffee with artificial sweetener instead. These options can provide a satisfying finish without later regrets.