Oh no, it’s the dreaded buffet table with too many tempting foods that will inevitably spike your blood sugars. But instead of steering clear all together, here are some tips for how to eat at a buffet table for people with diabetes.
What should I do before I pick up a plate?
Have a game plan. Before filling your plate with a little of everything, scan the buffet table to determine the best choices for you. Most buffets will include at least some healthy options that won’t spike your blood sugars so zero in on those.
If you’re contributing to the buffet table, bring a nutrient-packed dish of your own that you can feel good about sampling. And if you’re worried about your willpower, eat a small meal before you go to curb your appetite, such as bowl of soup or a vegetable salad.
Here are some tips on how to plan a healthy menu if you’re hosting the gathering.
How do I build a diabetes-friendly plate?
Fill half your plate with non-starchy vegetables (e.g., broccoli, celery, spinach and bell peppers) and choose fresh or steamed varieties instead of those covered in butter or sauces. Fill one quarter of your plate with grilled or baked proteins (e.g., lean skinless chicken, fish or beans) and the remaining quarter with high-fibre grains and starches, such as whole grain pasta or brown rice.
Remember, if a food doesn’t taste appealing, don’t feel compelled to eat it. Save the calories for something else you’ll enjoy more. By the same token, get what you want and move on instead of lingering by the buffet where you’ll be tempted to try more.
What foods should I avoid altogether?
Steer clear of deep-fried, salty and highly processed foods, as well as calorie-packed desserts. Skip sauces whenever possible and take your salad dressing on the side to control the amount you use. If you must indulge, watch your portion sizes and ensure the vast majority of your plate is still heavy on healthier options.
Do I have to skip dessert?
Not if you really want it. But instead of sugary cookies, cakes and pie, opt for fresh fruit which can be a great source of vitamins, minerals and fibre. If your sweet tooth is still calling, choose a small serving of your favourite treat and remember to count it within your carb limits for the day. If you’re bringing dessert, here’s your chance to make a healthier treat such as High-Protein Blueberry Cottage Cheese Ice Cream or Baked Chickpea Blondies.
What about drinks?
Water or unsweetened tea is always a better choice than sugary pop or juices, which can wreak havoc on your blood sugar levels. Avoid alcohol altogether or choose cocktails mixed with sparking water to reduce sugar and calorie count. There are a lot of no-alcohol or low-alcohol drink options available these days.
How do I stay on track after the buffet?
Even if you have over-indulged at the buffet this time, don’t let that deter you from getting back on track for your next meal. If possible, get moving after your buffet meal to burn some calories, such as taking a bike ride or a walk around the block.
Bottom line? Don’t let the buffet table cause you stress at your next gathering. By filling your plate with healthy options and keeping an eye on portion sizes, you can spend less time worrying about the food on hand and put more effort on enjoying time with your family and friends.
