Buffet (1 piece)

Take a 10–20 minute easy walk after the meal, if safe for you; avoid intense exercise if you feel unwell.

At buffets, fill half your plate with non-starchy vegetables such as salad greens, broccoli, cauliflower, peppers, mushrooms, or green beans before choosing other items.

Choose protein first—such as eggs, fish, chicken, tofu, or lean meat—and pair it with vegetables to slow the rise from carbohydrate foods.

Keep starch portions small and select options such as lentils, chickpeas, beans, or barley instead of fries, white rice, mashed potatoes, pastries, or white bread.

Skip sugary drinks, juice, sweet sauces, and most desserts; choose water, unsweetened tea, or sparkling water instead.

For future buffet meals, use one plate, eat slowly, and wait 15–20 minutes before considering seconds.