Navigating the Bountiful Buffet

Have a Plan
If you’re able to find out ahead of time what the restaurant’s offering, decide what you want to eat before you go. That way, you’re not starving and making decisions on an empty stomach when EVERYTHING looks good! Some major chain's have nutrition information online that can help you determine the offerings that best fit into your eating plan. If the restaurant doesn't have nutrition information posted, go to My Pyramid, where you can access a list of nutritional information for various foods that you would find in a buffet. If you're a college student, check out your school's dining services website for nutritional info. Several colleges and universities have on-staff dieticians or student health staff that can work with you to make a sound meal plan.

Lap Time
If you’re undecided as to what you want to eat, take a lap around the cafeteria to see what’s being offered. With a buffet, it’s really tempting to make multiple trips to the food station. Once you make your decision as to what you want to eat, limit yourself to one trip to get food.

Use a Smaller Plate
At the salad bar, you’ll usually find smaller sized plates for bread/side items. Use one of these plates as your main plate. The smaller size is automatic portion and calorie control.

Timing
If you're a busy student, it may be that sometimes your dining hall's hours don't exactly line up with your class schedule, or what was your normal eating schedule. Make sure that you have healthy snacks on hand so that if you’re hungry and the cafeteria isn’t open, you’re able to nosh on something nutritious. Or, that you have a snack handy for times when class or your dining buddies are running late.

Tracking
With late night studying, social events, and a crazy schedule, eating at all hours of the day becomes a real possibility. Keep a nutrition log to help keep track of what you’ve eaten and when. That way, you’re more aware of the fact that you may have already had all of your meals for the day, and may be more apt to turn down that midnight pizza.

Hydration
Keeping hydrated will help keep your hunger at bay. Caffeinated drinks (coffee, energy drinks, etc.) will dehydrate your body a little. For every caffeinated beverage you drink, try and drink an equal amount of water throughout the day. Often times we think we’re hungry, but it’s really our thirst that’s cueing us in.

Moderation
There are lots of yummy and tempting foods in the buffet. Let yourself have some in moderation. Trying to completely avoid the dessert station will eventually back fire and make you want to crave it more. If you’re craving a treat, allow yourself to have a small serving or a portion of a serving, so that you quench your craving without busting your calorie budget.