By Dt. Manoli Mehta, Dietician & Nutritionist
An invitation for a buffet seems very exciting and mouth-watering days before you make it to the event. The concept of eating unlimited food and being spoilt for choices at the same time can seem very lucrative and appealing. With so many options to choose from and the chance to fill up your plate with seconds or thirds can pose a tricky challenge for making a healthy and wise choice. It is very easy to forget about your health and give in, but it may result in unhealthy results in the end.
Tips and Tricks to make the most of the Buffet
Let us look at a simple way of keeping your physical and psychological satisfaction in mind when heading for a buffet.
Here is a list of foods you must eat and avoid from the buffet spread:
Foods to Eat
- Before you start serving yourself always make sure you go through the entire spread once and a look at the different options gives you an opportunity to plan ahead on your food selections.
- Fill your plate with servings of fresh fruits and vegetables first.( Fresh-cut fruits are one of the best ways to cleanse your palate and stimulate your digestive juices for the upcoming meal.)
- Have steamed and boiled vegetables as they are better-suited and fiber-rich foods that also help control overall caloric intake.
(In the case of a breakfast buffet, one must go for energy and nutrient-dense options that can keep you energetic and full for the entire day as well. A vegetable egg omelet and a fruit or a bowl of oatmeal with berries and nuts will help you load up on protein and fiber that keeps you going throughout the day.)
- Have a bowl of hot steaming soup or a small salad as a starter.
- Next comes the protein, a good quality plant protein, whole pulses and legumes, and animal protein; preferably lean protein like chicken which is either grilled, broiled, or steamed would be a better and safer option to include in your plate.
- Choose something like grilled chicken breast seasoned with herbs. Vegetarian options could include something like a bowl of dal like rajma, chole or black dal and rice or paneer subzi and wheat roti.
(Look for the whole grains, like brown rice, mixed vegetable rice, quinoa or oats, whole wheat pasta options instead of their refined alternatives.)
It’s best to harmonize your flavors, stick to simple flavors on your plate as it would help you feel satiated.
Water is your best friend at the buffet tables, especially if you have health on your mind. It’s the best way to avoid unwanted empty calories and sugars which add to health risks.
Foods to Avoid
A buffet spread has quite a few meals that pose health risks and can play with your digestive system.
- Avoid fried items.
- Dishes with marinades and heavy dressing which are mayonnaise-based are a strict no-no. The reason being they are loaded with saturated fats and exposure to long periods of time may result in the ability to develop food-borne illnesses
- Avoid sugary food like cakes, pastries, donuts, or mithai. They are very high in carbs and loaded with fats and sugars with minimal nutritive values.
- Salad dressing and even cheesy dressing to proteins and pasta should be avoided. Red sauce pasta is a better option in this case.
- Avoid bakery products like bread, buns, etc.