What do I order here? -Buffet Style
- bfit2training
- Oct 4, 2019
- 4 min read
We all dread hearing there is a big family get together at a buffet style restaurant or "bring a side" for the potluck style get together. Well, if we are currently having success sticking to our nutrition plan that is. Being such a wide array of buffet styles I'm going to lump them all together. From Asian, southern, family holidays to breakfast buffets take from these ideas and educational tipe so you make the best decisions possible. Keep in mind these suggestions and adjustments are intended for a balanced, mindful, and sustainable nutrition program. If you’re following an anti-inflammatory, Keto, WW, or any other approach email me at Bfit2training@gmail.com and I will help you adjust and make the correct decision for your plan. If you are going out to a different type go back and look at the other places I've written about in this series. Here are all the links:
The number one rule in the "What do I order here?" series of [Order First!] doesn't really apply. In this case, if you are worried about what other people think of your new found self-control, discipline, and healthy lifestyle, get your food last. Offer to stay with the phones and wallets while others get their plates. Or offer to go help the kids with their plates first. Then after they get back to the table go get yours. The reason for this is simple, when you get back most of them will be focused on what they are eating and not your plate choices.
Another big tip to enjoying your buffet experience is to slow down. Once you are back with your plate/s, sit around a bit and enjoy your company. Take 5-10 minutes in between trips up to the buffet. This is also important in letting the satiety chemicals(amylin, gut peptides, dopamine, cortisol, opioids, leptin, etc...) in the body regulate and be recognized. Most of these take a range of 10-30 minutes to be regulated and recognized. Expanding on the incremental approach to a buffet, if you are going to switch up your proteins make sure you also allow at minimum 10-15 minutes between. The release of different acids it takes to digest different proteins can leave you bloated and feeling gross.
Get your dessert first......maybe. If you can avoid the temptation of not feeling satisfied until you get that sweet bite at the end get your dessert first. Otherwise, if you know you cannot control the urge or your meal is just not complete without the bite of sweet then don't bookend your meal at the start and finish. The problem with adding sugar to your already nourished stomach is a halt to the body's nutrition breakdown. Portion control is obviously a big deal on this tip. One or two bites is enough.
Stick and start with mostly vegetables for your volume on your plate. Eating a higher volume of vegetables up front will help with satiety. Also choose the vegetables from the top the the tray or container they are coming from. If there is no option to order no butter or light oil, the vegetables at the top will naturally not have as much butter and/or oil on them. If you head to the hibachi grill or omelette station you can and should request your items to be prepared with no butter.
Choosing proteins should not change from your normal plan. Stick with the extra lean options. Assuming that the meatloaf, darker chicken, and casseroles containing protein are not using the leanest options possible, they are usually calorie bombs at most buffets. Chicken breast, white fish, and middle cut lean meat station choices are best.
Navigation of buffets are very interesting. Check it out next time you go and you will notice once you pass the initial salad station bring on the heavy starches, fatty meats, and fried everything! Keep going! The lighter options are further down the road a bit. Most light and leaner options leave you feeling less full. Good for you but bad for the restaurant because you may go back for more and they do not like that for obvious profit reasons. For them you cost them less if you are eating breaded and fried items not the more delicate choices.
In conclusion, not much changes in the overall nutrition plan at a buffet. Mostly low oil/butter vegetables fill the plate, avoid the starches and sweets and stick with lean protein options. Take your time and enjoy your company and remember that the food is not the main reason you are at a buffet. The main reason is to enjoy the people around you in a manor everyone can have something that satisfies their tastes, nutrition needs, and behaviors.
The "What do I order" series is intended to be how an individual with goals can be creative and selective with choices. It is not intended to be restrictive at all. If you feel like I have eliminated all options email me personally at bfit2training@gmail.com and Title it: You must be crazy! and I'll respond to your food palate, goals, and situation personally so you can make the best lifestyle choice for you.
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