The Art of Eating Well: Savor a Buffet Without Overdoing It

What is the most memorable part of a wedding? Naturally, it's when the couple exchanges their vows with "I do." What comes next as the highlight? When the event coordinators announce, "The dinner spread is now available!"

Here comes the scramble for all the delicious snacks and meals displayed. You stack large portions of food on your plate, and even more, until your pants buttons nearly come undone or your dress looks like it might tear from the strain.

But is there an alternative way to savor the meal without consuming too much? Two diet specialists provide methods for managing a buffet and correctly gauge your level of hunger so that you can end the night comfortably, yet not overly full.

Tip 1: Take a quick look around the buffet area to find your preferred dishes first

Cauliflower served with hollandaise sauce, croquettes, and lamb: If you begin examining the range of meals only after you've already received your plate, it's simple to overfill yourself without considering what you're eating. This method is not advisable, according to German nutritional specialist Winfried Keuthage.

"it's ideal to examine all options initially and determine exactly what you wish to consume," he states. for there is nothing more frustrating than having your plate entirely filled only to realize your favorite cheese dumplings are available.

German dietitian Birgitta Tummel believes that careful preparation is essential. "During weddings, there is usually a buffet menu where you can look through to understand what is being offered," she explains.

Tip 2: Return frequently, but keep your load light

If there's a single essential guideline when visiting the buffet line, it's this: It's better to take a little bit initially, but return frequently. For individuals aiming to strengthen their self-control, Keuthag offers this advice: Utilize the smaller appetizer plate for your primary meal. "This keeps your servings portioned appropriately," he explains. This approach helps minimize the chance of eating too much.

Certain individuals fill their plates generously to avoid missing out, worried that the Italian antipasti selections or salmon fillets might become unavailable later. "It’s possible that could occur," Tummel acknowledges, but he encourages people not to be concerned. "Most buffet suppliers today tend to initially serve less and then replenish with additional items afterward. You can rely on that approach."

Tip 3: Fill half your plate with green vegetables

First, it's advisable to begin with starters, broths, and greens. "They are gentle and can help satisfy your hunger," Keuthage explains. However, even here, there are variations. A traditional pasta or potato salad dressed in mayo tends to be more substantial compared to a crisp vegetable salad.

What about the main dish? Tummel suggests visitors should use caution when choosing side items like noodles, dumplings, or rice, and instead focus on standout offerings. And vegetables. "My initial step would be to check and inquire: What unique vegetables are available, what distinctive salads are there? Then I'd fill half my plate with those," she explains.

This happens because fruits and salads tend to have lower calorie content per volume. Your plate may look filled, but you might not experience the same level of fullness compared to eating an equivalent portion of meat, seafood, or noodles.

Nutritionist Tummel suggests trying to exercise self-control and avoid specific items. "Maybe you truly don’t need that fourth slice of bread with two slices of butter. That’s probably not why you went to the buffet in the first place."

Tip 4: Pay attention to what your body needs

Make an effort to take the time instead of just rushing; simply stop and pay attention to what your body tells you. “A sense of being satisfied typically occurs around 20 minutes later,” Keuthage points out.

Eating a large amount quickly can make it simple to consume more than needed. To prevent this, Tummel recommends chewing slowly and paying attention to what your body tells you. Consider asking yourself things such as: Am I genuinely still hungry? Or am I continuing to eat even though I'm already satisfied because I think I should finish everything on my plate?

Tip 5: Offer dessert to another person – or avoid it completely

Whether it's a mascarpone-raspberry cream or a chocolate mousse, many gatherings serve sweets in individual jars. If you're unable to finish an entire serving, Tummel recommends sharing it with someone else. Alternatively, convince your partner or friend to allow you to take a tiny taste from their portion.

However, dessert time can also be an opportunity to pay attention to what your body needs. If you start feeling snug around your waistband, perhaps choosing a lighter option such as a fruit salad rather than a slice of cake or chocolate mousse might be wiser. Alternatively, you could simply forego dessert altogether. “After all, there’s typically the wedding cake available at midnight. That ensures you’ll still have something sweet,” explains Tummel.

Tip 6: Refusing the post-meal alcoholic drinks politely

Do you want a drink of spirit? Following a satisfying meal, numerous individuals respond to this inquiry with "yes, thank you." However, according to Tummel, this isn't advisable. "An after-dinner liqueur has a tendency to make your stomach feel fuller for an extended period since the alcohol causes your stomach muscles to relax slightly," he explains.

Try to limit how much alcohol you consume while dining as well. According to Keuthage, "alcohol can cause an intense hunger. Additionally, it lowers your inhibitions, which may result in overeating." Alcohol is also high in calories, with each gram of pure alcohol providing seven kilocalories. However, "it doesn’t help you feel satisfied."

Tip 7: Step onto the dance floor!

Which is more effective at relieving feelings of bloating than consuming liquids? Physical activity, since moving around encourages digestion. Therefore, go outside for some fresh air and consider taking a brief stroll.

However, the most excellent action you can take at a wedding is to rise from your seat and go to the dance area, then start dancing, according to Tummel.