Navigating buffet dining after bariatric surgery

[Dr. Adeyeri 272]

Losing weight is a 24/7 job, make no mistake. And along the way, you will be forced out of your comfort zone. One of the biggest challenges my patients face is the buffet. Whether you are attending a special event, visiting a restaurant or enjoying that long-awaited cruise, the buffet can be a friend ─ or foe.

I’d like to share some of my tips, along with those of my dietitians, to help.

Plan Your Strategy Beforehand

Before you head out the door, decide how you will eat a small portion of the right kinds of food and drinks for you. If anyone comments about your smaller portions, feel free to say you like to eat "tapas" style where you try small portions of several foods.

Stick to Proportions

Divide your meal into three distinct sections—mostly veggies, a sampling of a few Proteins topped off with a bite or two of carbs, if that's in your weight loss plan. Stick to these proportions and you’ll feel satisfied, full and enjoy a variety of foods in moderation.

Take a Tour

Insider tip: The most expensive (i.e. healthiest) are “hidden” at the end or up at the top of the buffet and the least expensive (carbohydrate-laden) selections are usually right at the beginning. Therefore, stroll around the buffet before making your final choices.

Forego the typical foods you eat regularly (green salad, common cooked vegetables) and sample some new items or those that you might not normally eat. Dining should be fun and interesting. The game is to also make it healthy.

Let Others Go First

If you’re first in line for the buffet, you’ll also be the first one eating. By the time everyone has served themselves, you’ll be staring at an empty dinner plate, possibly considering a repeat performance. Try to time your meal so you are choosing your foods about midway through the meal. At that point, there will be ample servings of your favorite foods and you’ll finish eating with the other guests.

Keep it Simple

chicken, fish and high quality, lean cuts of beef (steak) are both excellent sources of lean Protein ─ but not when they’re drenched in creamy sauces, wrapped in bacon, or hidden under layers of cheese. Stick to foods simply seasoned with herbs and spices or lightly tossed in olive oil.

With a strong emphasis on healthier eating, the buffet is no longer the enemy. It’s actually a rather fun game to fill your plate with delicious and nutritious food.

You’ll be surprised how easy it is to make a delicious plate without feeling like you’re missing out!

@sterlingsurgnj Follow Dr. Adeyeri for his tips and commentary about bariatric weight loss surgery.

_{Image courtesy of Rosen Georgiev at freedigitalphotos.net.}

[aSleeveStory 128]

I live in Las Vegas, the undisputed buffet capital of the universe!

It's strange, but I think I may enjoy buffets more now than before... with the exception of the price, perhaps. Now, I make sure to grab a few small bites of Protein and veggies before sampling other things. It's almost liberating that I can't over-do it, and thus my choices are more intelligent. I know I can only try so much, so I'm more choosy and get healthier options than I would in the past.

[Alex Brecher 10,494]

Dr. Adeyeri, Thanks for the great tips! I think they’re spot-on, and I love the way you present the buffet as an opportunity to try new, healthy foods! The only thing I usually do differently than what you suggest is that I do include salad (greens). That’s because I can’t resist loading my plate, so I try to load it with something low-cal. Then I’ll put the “extras” on – starting with Protein, and then seeing if there are any “must-try” vegetables, fruit, or something else.