Calories add up quickly at the buffet table, especially if you enjoy taking at least a taste of almost everything.
To keep things under control:
Fill at least half your plate with veggies.
Choose dishes that don't have the glossy sheen of added butter or oil.
Limit grains and starches to a flat serving spoon.
Limit the total size of your main dish portion to the palm of your hand.
How to be calorie-wise:
1 Take the edge off your hunger by munching on raw vegetables or having a glass of vegetable juice before heading out.
2 Start your meal with soup to fill you up and help you eat fewer calories.
3 Always order dressing on the side to drizzle onto your salad. Chefs typically use a heavy hand that can add several hundred calories.
4 Avoid any dish that brags about its size with words like huge, large, grande, or jumbo.
5 Order your meat and fish grilled or broiled rather than sautéed or stir-fried. Grilling and broiling allow fat and calories to drip off.
6 Ask for a doggy bag at the same time as your meal is served, and put away excess food before you start eating.
7 To satisfy your sweet tooth, order just one dessert with enough spoons for everyone at the table.
8 Keep drinks simple—a glass of wine, light beer, or a calorie-free beverage—so that you have as many calories as possible for food.
Side Dishes
GRILLED ASPARAGUS
5 spears: 35 calories
55 spears: 385 calories
5 spears: 35 calories
STEAMED GREEN BEANS
1 cup + 1 pat butter: 70 calories
10 cups: 400 calories
1 cup: 40 calories
STEAMED BROCCOLI
1 cup + 2 Tbsp cheese sauce: 110 calories
8 cups, no sauce: 400 calories
1 cup, no sauce: 50 calories
GLAZED CARROTS
1 cup: 80 calories
5 cups: 400 calories
1 cup: 80 calories
MASHED POTATOES
1 cup + 1 pat butter: 210 calories
2 cups + 2 pats butter: 420 calories
½ cup: 90 calories
SAUTÉED MIXED VEGETABLES
1 cup: 90 calories
4½ cups: 405 calories
1 cup: 90 calories
ROASTED NEW POTATOES
1 cup: 200 calories
2 cups: 400 calories
½ cup: 100 calories
MEDIUM DINNER ROLL
1 roll + 2 pats butter: 160 calories
2½ rolls + 5 pats butter: 400 calories
1 roll: 100 calories
PASTA
1 cup: 220 calories
1 3/4 cups: 390 calories
½ cup: 110 calories
WHITE RICE
1 cup: 200 calories
2 cups: 400 calories
2/3 cup: 130 calories
RICE PILAF
1 cup: 280 calories
1½ cups: 420 calories
½ cup: 140 calories
LARGE BAKED POTATO
(10½ OZ)
1 potato + 1 pat butter + 2 Tbsp sour cream: 390 calories
1 potato + 1 pat butter + 2 Tbsp sour cream: 390 calories
½ potato, no butter or sour cream: 140 calories
BROWN RICE
1 cup: 220 calories
1 3/4 cups: 390 calories
2/3 cup: 150 calories
LARGE (1 LB) BLOOMING ONION
1 onion
1,520 calories
¼ onion
380 calories
¼ onion
380 calories
Grilled Tuna and Glazed Carrots
3 oz grilled tuna
110 + 1 cup glazed carrots
80 + 2/3 cup brown rice 150 + 1 cup cappuccino made with fat-free milk: 40 = 380 calories
- protein
- good fats
- fruits/veggies
Pork and Potatoes
3 oz pork tenderloin
120 + ½ cup roasted new potatoes
100 + 5 spears grilled asparagus
35 + 1 chocolate chip cookie: 140 = 395 calories
- protein
- fruits/veggies
For more fiber to keep you full, choose brown rice over white and new potatoes rather than mashed.
ABOUT MUFAS
Monounsaturated fatty acids (or, as you like to call them, MUFAs) are a type of fat that is important to health. Research shows that MUFAs aid weight loss. They also help protect your heart. So seek out MUFAs (and another healthy fat, omega-3 fatty acids) in these foods:
Avocado
Dark chocolate
Fatty fish
Olives
Nuts
Desserts:
FRESH STRAWBERRIES
1 cup + 2 Tbsp whipped cream: 100 calories
4 cups + ½ cup whipped cream: 400 calories
1 cup, no whipped cream: 50 calories
ICE CREAM AND SORBET
½ cup premium ice cream: 270 calories
2½ cups sorbet
400 calories
½ cup sorbet
80 calories
FRUIT SALAD
1 cup: 100 calories
4 cups: 400 calories
1 cup: 100 calories
SMALL (1 OZ) CHOCOLATE CHIP COOKIES
3 cookies: 420 calories
3 cookies: 420 calories
1 cookie: 140 calories
9" APPLE PIE (CUT IN TO 8 SLICES)
1 slice + 1 scoop vanilla ice cream (½ cup): 570 calories
1 slice + 2 Tbsp vanilla ice cream: 370 calories
½ slice: 150 calories
9" KEY LIME PIE (CUT IN TO 8 SLICES)
1 slice: 420 calories
1 slice: 420 calories
½ slice: 210 calories
9" CHOCOLATE MOUSSE CAKE (CUT IN TO 14 SLICES)
1 slice: 510 calories
1 slice: 510 calories
½ slice: 255 calories
6" CHEESECAKE (CUT IN TO 6 SLICES)
1 slice: 260 calories
1½ slices: 390 calories
1 slice: 260 calories
Roast Chicken
3 oz roast chicken breast: 140 + ½ cup mashed potatoes + 1 pat butter: 120 + 1 cup sautéed mixed vegetables
90 + 1 cup fresh strawberries: 50 = 400 calories
- protein
- fruits/veggies
All desserts are high in calories, so pick your favorite and eat just a few bites to satisfy your craving.
Beverages:
CAPPUCCINO
1 cup made with 4 oz whole milk: 80 calories
5 cups made with 4 oz whole milk: 400 calories
1 cup made with 4 oz fat-free milk: 40 calories
FAT-FREE MILK
1 cup: 80 calories
5 cups: 400 calories
1 cup: 80 calories
LIGHT BEER (12 OZ BOTTLE)
1 bottle: 100 calories
4 bottles: 400 calories
1 bottle: 100 calories
WINE (5 OZ GLASS)
1½ glasses: 190 calories
3 1/3 glasses: 380 calories
1 glass: 120 calories
BEER (12 OZ BOTTLE)
1 bottle: 150 calories
2½ bottles: 380 calories
1 bottle: 150 calories
Grilled Tilapia
3 oz grilled tilapia
110 + ½ cup roasted new potatoes
100 + 1 cup sautéed mixed vegetables
90 + 1 glass wine
120 = 420 calories
- protein
- fruits/veggies