Buffet - Chinese/Italian - Buffet - Chinese/Italian (1 serving)

Start with a plate of non-starchy vegetables, such as broccoli, bok choy, mushrooms, peppers, zucchini, or a salad with vinegar-based dressing.

Choose protein-focused dishes first: grilled chicken, fish, shrimp, eggs, tofu, or lean beef; avoid breaded or sweet-glazed versions.

Limit high-starch buffet items such as white rice, noodles, pizza crust, bread, fried rice, mashed potatoes, and desserts; if choosing one, take a small tasting portion rather than a full serving.

For Italian options, favor vegetable-based soups, grilled proteins, salads, and a small serving of pasta cooked firm with a tomato, olive-oil, or vegetable sauce rather than creamy or sugary sauces.

Eat slowly, pause before returning for seconds, and keep sugary drinks, juice, and alcohol to a minimum; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the post-meal rise.