Small recommendations to eat everything, but without harming your body weight and health.
Eating even a few days in a hotel that serves breakfast or all meals in a buffet is pleasant, but also full of challenges. And that’s because a rich buffet can easily lead to gluttony and weight gain.
Fortunately, there are some simple ways to eat without deprivation and without destroying your figure. This is what British scientists recommend.
First, look at your options
Instead of starting to fill your plate with everything you see, take a walk first to see what’s out there. Meghan Foulsham, a London-based dietician, says that this way, you’ll only eat what your appetite calls for and you won’t waste food.
Also keep in mind that hotels usually serve the same buffet every day. That way, you can always eat something you left out the next day.
Don’t overfill your plate
Always leave your plate half empty because you have the option of getting up from your seat to fill it.
Alternatively, you can eat straight from the dessert plate, which is smaller than the one intended for the main course, recommends weight loss expert Dr Aileen Alexander.
Don’t forget the protein
All of your meals should have a source of protein. Not only is it necessary for the body, but it is more filling than carbohydrates.
A very good option for your breakfast is white yogurt or boiled eggs. Choose fish, chicken, legumes or peas for lunch and dinner. Cheese, milk and nuts also provide you with protein.
Eat the richest sources of saturated fat occasionally, such as cold cuts and red meat (beef, pork, lamb, etc.).
Put fruits and vegetables first
Half of the food you eat at every meal (hotel or elsewhere) should be fruits and vegetables. So start each meal with protein and a fruit or vegetable, whether it’s morning, afternoon, or evening.
Finally, add carbohydrates (pasta, potatoes, bread, rice, etc.) and fats.
Choose your carbs wisely
Hotels usually offer a wide variety of tasty carbs. You don’t need to avoid them. But opt for healthier ones, sports nutritionist Dr. Jessa Hillard. These are whole grains and provide a lot of nutrition, not just fat and calories.
Ideally, fill only a quarter of your plate with carbohydrates. Good options are pasta (for example, with mushroom and tomato sauce, not sour cream), rice with seafood without sauce, baked or boiled potatoes (not fried), whole wheat bread.
Do not put too much sauce
They can add a special taste to food, but various ready-made sauces are usually high in calories. For example, one tablespoon of Caesar salad dressing provides about 80 calories!
Opt for thinner (watery) sauces to avoid taking in too many calories and because you don’t know exactly what’s in them, advises Ms Foulsham.
Instead, avoid thick, creamy and light colored ones. They usually contain cream or mayonnaise, so they are high in calories.
Pay attention to the cooking method
The food you choose from the hotel buffet should ideally be raw, boiled, steamed or grilled.
For example, eggs are a great choice for breakfast because they contain healthy proteins and many nutrients. However, frying them is not a good idea as frying them increases their calorie load unnecessarily. In general, opt for non-fried proteins (meat, fish, etc.).
As for vegetables, it is better to choose those that have been boiled or steamed and plain. Frying them or adding butter and cream puts a lot of calories on them. Accordingly, carbohydrates (e.g. pasta) are loaded when served sour cream or fried (e.g. fried rice) or “swimming” in oil.
Eat sweets
If you like sweets, don’t avoid them completely, but don’t overdo it. Limit yourself to small amounts or share them with your partner and/or children. Ideally, it is better to end your meal with fresh fruits rather than sweets.
Be careful where you sit
The further away from the hotel buffet, the better. You will have to travel a long distance to fill your plate and it can be discouraging.
Drink plenty of water
Although some drinks are free at the buffet (such as coffee, tea, juices, soft drinks, even alcohol), do not use them to quench your thirst. The best drink for the human body is plain water. So drink plenty of water throughout the day. It is also good to drink a large glass before you start eating, as this will help you consume less food.