Don't Let the Buffet Ruin Your Diet! Learn These Secrets for Smart Choices

A buffet has many tasty options that tempt you to leave your diet behind when you come in the door. However, in spite of the restaurant's best efforts, it's nice to know that you can still eat a healthy meal at the buffet.

Discover the secrets that savvy buffet-goers use to help them make smart choices:

1. Select your seats carefully.

The location of your seats can influence your food choices and how often you get up. Where do you usually sit at an all-you-can-eat buffet?

* If you sit next to the decadent desserts, the temptation may be overwhelming and make it difficult to stick to your diet.

* However, if you sit far away from the buffet, you're less likely to keep coming back for seconds or thirds.

2. Take a look at all of the options.

Before you start selecting food, look over all of the choices available at the buffet. Then, armed with greater knowledge, you can choose wisely instead of just filling up your plate with the first available options.

3. Watch your plate.

An all-you-can-eat buffet makes it easy to grab extra portions.

* It's important to pay attention to portion sizes. If you don't eat three helpings of chicken at home, you may want to avoid the extras at the buffet as well.

* Separate your plate into sections and plan what to put there. If you have a solid plan for your first visit to the buffet line, you're less likely to keep getting up to get more food. A plan also reduces the temptation to get unhealthy items.

4. Pay attention to your first buffet choice.

The first item you pick out from the buffet can influence your decisions for the entire meal. Researchers found that an unhealthy first choice leads to more greasy, fattening, and sugary foods. They recommend starting with fresh vegetables and fruits.

5. Look for whole and unprocessed foods.

The healthiest choices at a buffet are fresh or steamed vegetables and fruit. It's better to eat them without extra dips, sauces, or dressings.

* After you've filled your plate with fruits and vegetables, add other whole foods like whole grain bread.

6. Select grilled, baked, or steamed items.

The buffet will probably have a wide selection of fried foods. However, it's better to look for grilled, baked, or steamed options. For example, grilled chicken or salmon is healthier than chicken or shrimp fried in a thick batter.

7. Be careful with pastas and casseroles.

They may be delicious, but they're not always the healthiest options. Pasta and casserole dishes can be loaded with mayonnaise or other unhealthy sauces.

* Not only are they likely to be calorie-heavy, but they can also have tons of extra salt and fat.

8. Carefully select sauces and condiments.

They can add calories, salt, fat, and sugar.

9. Avoid creamy foods.

Creamy foods, such as cream-based soups and salad dressings, aren't healthy. Instead, select vinegar-based dressings and broth-based soups.

If you're not careful, a visit to a buffet can wreak havoc with your diet.

However, it's still possible to eat healthy despite being surrounded by tempting options. Use these tips to make smart, healthy choices.

The Surprising Truth about Eating to Live Longer

Changing the way that you eat could add 10 or more years to your lifespan. A recent study found specific dietary patterns that contribute to longevity, and some of the conclusions may surprise you.

Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, led a team that reviewed hundreds of nutrition studies.

Their top three findings focused on eating more plants, limiting protein, and fasting periodically.

Keep in mind that these recommendations are general guidelines. Your individual dietary needs may be different, and they may change along with your age, and other factors.

Still, it’s worth talking with your doctor to see if these habits will work for you. Learn more about eating to live longer.

Plant-based Foods

Only about 10% of Americans eat the recommended amounts of vegetables and fruits each day, according to the CDC. If you’re hesitant about becoming a strict vegetarian or vegan, you still have many ways to add more plant-based foods into your diet.

Try these tips:

1. Switch to legumes and nuts.

One of the most effective steps you can take is eating more legumes, nuts, and seeds. Legumes are edible plants like beans, peas, and lentils. Some of the most nutritious nuts and seeds are almonds, flaxseed, and chia seeds.

2. Proceed gradually.

If you have trouble imagining life without steaks and burgers, take it slowly. Celebrate meatless Mondays and add extra days over time.

3. Dine in.

Preparing your own meals and snacks gives you more control over the ingredients. You can enjoy vegetarian main courses and use olive oil and other healthy plant-based fats.

Periodic Fasting

It can be difficult to fast in the modern world. Your employer probably doesn't offer leave for low calorie days, but there are practical strategies for keeping up with your busy schedule.

These strategies can help:

1. Continue sleeping.

You’re already fasting for 8 hours if you sleep that much regularly. It’s an effortless way to give your body a chance to burn up some of its fat reserves.

2. Limit late night snacking.

You just need 4 more hours to reach the recommended 12 hours eating, and 12 hours fasting each day. Give up grazing after dinner or stick to light choices like fruit or plain popcorn.

3. Loosen up.

This study also suggests fasting about 3 times a year for 5 days each. However, this can mean cutting your calories in half rather than avoiding food completely.

4. Know your limits.

Keep in mind that there may be reasons why you need to skip fasting. It’s not advisable for children and seniors, pregnant or breastfeeding women, and anyone with certain medical conditions, like diabetes.

Protein Needs

Have you been avoiding carbs and buying protein supplements? This review suggests that low but sufficient protein is a smart choice for most adults.

Keep these ideas in mind:

1. Avoid red meat.

If you want to eat animal products, you can still benefit from minimizing your consumption of beef and processed meats. Eat moderate amounts of white meat instead.

2. Enjoy fish.

You may be happy to know that fish can be part of a healthy diet. Eating one or two servings a week may strengthen your bones and reduce your risk for stroke, depression, and other issues.

3. Consider your age.

If you’re over 65, you may need more protein to prevent becoming frail. Talk with your doctor about this and any questions you have about your individual needs.

A longevity diet may be even more attractive these days. The pandemic reduced life expectancy by almost two years in 2020, the biggest drop since World War II.

Healthy eating can help lower your risk for chronic conditions and give you back more time to enjoy the things you love.

Learn more about your health online when you read the rest of our information here about: Use Nutrition To Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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