How to healthfully navigate the buffet

By Ayotunde Adeyeri, MD

Bariatric, Laparoscopic and General Surgeon

Losing and maintaining a healthy weight is a 24/7 job, make no mistake. And along the way, you will be forced out of your comfort zone. One of the biggest challenges my patients face is the buffet dining experience. 

Whether you are attending a special occasion, visiting a restaurant or enjoying a long-awaited cruise, the buffet can be a friend ─ or foe. I’d like to share some of my tips to help you deliciously and healthfully navigate…the buffet:

Stick to Proportions

Divide your plate into three sections—fill ½ with veggies, ¼ with lean protein, and ¼ with carbs. Stick to these proportions and you’ll feel satisfied, full and enjoy a variety of foods in moderation.

Take a Tour

The most expensive and popular dishes are “hidden” at the end of the buffet line and the least expensive are usually at the beginning. Therefore, stroll around the buffet before making your selections. Forego the typical foods you eat regularly (green salad, common cooked vegetables) and sample some new items or those that you might not normally eat. Dining should be fun and interesting. The game is to also make it healthy.

Let Others Go First

If you’re first in line for the buffet, you’ll also be the first one eating. By the time everyone has served themselves, you’ll be staring at an empty dinner plate, possibly considering a second trip to the buffet. Try to time your meal so you are choosing your foods about midway through the meal. At that point, there will be ample servings of your favorite foods and you’ll finish eating with the other guests.

Keep it Simple

Chicken, fish and high quality, lean cuts of beef (steak) are both excellent sources of lean protein ─ but not when they’re drenched in creamy sauces, wrapped in bacon, or hidden under layers of cheese. Stick to foods simply seasoned with herbs and spices or lightly tossed in olive oil.

With a strong emphasis on healthier eating, the buffet is no longer the enemy. It’s actually a rather fun game to fill your plate with delicious and nutritious food. You’ll be surprised how easy it is to make a delicious plate without feeling like you’re missing out!

About Dr. Adeyeri

Dr. A. Adeyeri is a board-certified, University of Rochester fellowship-trained advanced laparoscopic, bariatric and general surgeon. He is medical director at Sterling Surgicare; medical director of the Institute for Weight Loss, Raritan Bay Medical Center; and co-medical director at Central Jersey Bariatrics. Dr. Adeyeri is on staff at Raritan Bay Medical Center, CentraState Medical Center and Bayshore Community Hospital.

To schedule a surgical consultation at his offices in Holmdel, Old Bridge or Freehold, call (732) 217 – 3897 or visit sterlingsurgicare.com.