IT’S holiday season – which means sun, sand, and all-you-can-eat buffets.
If you drastically diet in the run up to your getaway, only to come home a stone heavier after gorging on delicious foods, you certainly aren’t alone.
But you can avoid this by eating sensibly at the all- inclusive buffet while still enjoying alcohol and dessert.
Follow these expert tips to enjoy your holiday buffet without guilt or extra pounds . . .
IT’S easy to dive into the buffet with excitement.
But nutritionist Meghan Foulsham says it’s wise to survey the buffet options before loading your plate.
“Doing this eliminates the element of surprise and reduces impulsivity,” she says.
“You can weigh your options up and select the dishes that sound best to you, rather than getting overexcited and overloading your plate with food you know you won’t finish.”
Meghan, who works for meal-delivery service Fresh Fitness Food, continued: “Hotel breakfasts are normally the same, or very similar, each day. So you can always have more of something tomorrow.”
START small and see how you go — in the size of both portion and crockery.
Meghan says: “While it’s tempting to load your plate with everything that takes your fancy, this will likely end up with you eating past the point of fullness.
“Start small, and you can always go back for seconds.”
Dr Aileen Alexander, weight-loss expert and founder of online coaching firm Nourish, says: “When navigating a buffet you’re more likely than not to fill your plate.
“Picking a smaller plate or a side plate is a great start.”
AT least half of your intake at each meal should be fruit and vegetables.
Meghan suggests: “Start building your meal with protein and fruit/veg, then add the carbs and fat.”
Plenty of fruit and veg will up your intake of fibre, which in the long term is linked with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Meghan adds: “Research shows that eating high-fibre fruit and veg before the rest of your meal can help regulate blood sugar levels and slow gastric emptying, so you feel fuller for longer.
“Head to the fruit bar before breakfast and salad bar before lunch and dinner to boost your fibre intake before a meal.”
Dr Alexander says: “Vegetables are a low-calorie, high-volume food and contain fibre, keeping you feeling fuller for longer.”
A BALANCED meal should have one source of protein.
Protein has been shown to offer the most satiating benefits, meaning it will keep you fuller for longer and stop you reaching for unhealthy foods.
At breakfast, Meghan suggests Greek yoghurt.
“At lunch and dinner opt for fish or chicken as a lean protein source,” she says.
“If you’re veggie, feta, cheeses, eggs, seeds, nuts and legumes (such as lentils and beans) are great options.”
Fatty cuts of meat are higher in saturated fats, which will add to your waistline but also your risk of heart and circulatory diseases.
Replacing them with unsaturated fats, such as oily fish, nuts, seeds and olive oil, seems to reduce this risk.
THERE are always dozens of delicious carb options at the holiday buffet.
There’s no need to ditch the carbs — after all, they provide fibre and energy.
Jess Hillard, sports nutritionist at sports brand Warrior, says: “If on holiday you aren’t moving as much, ensure you aren’t overloading on carbohydrates.
“But still aim to fill one quarter of your plate with a source of carbs. This could be pasta, rice, potatoes or bread. Brown versions are best but not always possible at a buffet, so go with what they’ve got and don’t get too caught up in it.”
YOU wouldn’t be the only one pouring a dressing, such as Caesar or Thousand Island, all over your meal.
But the added calories do count.
Just one tablespoon of Caesar salad dressing contains around 80 calories and it’s likely you’ll have more than a tablespoon.
Meghan says: “Opt for dressings that are thinner and more translucent, avoiding those that are thicker, creamier, and pale.
“While they may taste good, the latter tend to be made with cream or mayonnaise, which makes them more energy-dense, meaning you’ll consume more calories for less volume.”
EGGS are a great option at breakfast, thanks to healthy levels of protein and nutrients.
But to save on calories, Meghan advises: “Opt for poached or boiled — these won’t have been prepared with any added ingredients such as oils, cream, or butter, so you can avoid additional calories.”
When it comes to meats, Meghan says: “Prioritise lean protein sources that have been steamed, baked or grilled, instead of fried.”
Pick boiled or steamed veg if you can, rather than those in a thick sauce, fried or battered.
WHILE the advice might often be to skip dessert entirely, where’s the fun in that?
“Nor is it a healthy mindset to have if dessert is something you love,” says Meghan.
“Take smaller servings where possible, to satisfy your sweet tooth without feeling like you’re overeating.”
Dr Alexander suggests: “If you’re away with your partner, choose your desserts together. This encourages conversation and mindful eating but you also get to try a smaller amount of more desserts, reducing fear of missing out.”
CHOOSE your dining table wisely.
Can you sit with your back to the buffet after you’ve filled your plate?
Dr Alexander explains: “Studies suggest that when we sit facing a buffet we’re more inclined to go up more than once and to over consume.”
Seeing the spread may tempt you to go back for more.
Sitting further away may make the effort seem less worth it.
EVEN when the fizzy drinks and alcohol are flowing, it’s important to be mindful of how much water you’re drinking.
Jess says: “Go for water before anything — especially if alcoholic and fizzy drinks are unlimited.
“It’s easy to neglect water. Sip on it throughout the day and ensure you have a glass with each meal too.”
Dr Alexander says: “Often we can mistake thirst for hunger, so drinking water is a sure way to help you quench thirst and stave off fake hunger.”
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