BUFFETS - EAT and BE HEALTHFUL
(Atlantic City Part 2 of 3)
In spite of the bad reputation attached to eating at buffets, I as a health-minded person happen to enjoy them very much. Whenever Ryoko and I visit Atlantic City, we make it a point to visit to a buffet for one of our meals.
Keep in mind, however, that it's one thing to enjoy buffets, occasionally, treating one's self to a somewhat larger meal than customary, and to perhaps indulge in a single dessert. It's quite another to be oblivious to one's design, eating beyond the body's needs, packing in an excessive quantity of calories ... including multiple visits to the dessert buffet, loading up on two or more desserts each time. (Just watching people do this to themselves caused me to lose my appetite and have the urge to workout for the next 10 hours.)
If I were to offer a suggestion in one word, it would be CONTROL. People need to understand their body's signals, and have control over when to stop eating and control as to which are the superior, healthier options - not just for weight issues, but for energy and, for the long-term (quality and quantity of life). Healthy food tastes good, too.
What I'm suggesting is to be mindful of what you're eating. Of course, there are wide assortments of unhealthful choices. But, so too are there varied options of healthful choices, the operative word being "choices." Here are four tips on how to enjoy buffets without overdoing it.
- Start your meal by creating an energizing appetizer: go straight to the soup and the salad sections; load up on a variety of salad choices; include a variety of colors: greens (lettuce, cucumbers), oranges (carrots), reds (tomatoes, peppers), etc. Stay away from creamy (saturated fat) dressings and choose, instead, olive oil and balsamic vinegar or vinaigrette dressings.
- Create a main dish that's not too varied. Narrow down the options to your two or three favorite foods, maximum. Studies have shown that the more variety of flavors in a meal, the greater your appetite.
- Avoid overloading your plate. Use smaller portions so that you'd have to return to the food stations. Researchers have concluded that satiety (the sensation of being full) is not as easily recognized as when you pause, and when you stand up.
- Use the smaller plates, even for the main portion of your meal. Brian Wansink, Ph.D. and author of the book, Mindless Eating, researched and found that the larger the plate that we eat from, the more we eat.
By following these simple steps, you can still go to buffets - occasionally - and eat and be healthful.
If you have any questions or comments, you can always reach me at 212-521-5765 or sal@ficherawellness.com.
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