How to eat well at a buffet without overeating

The Star

07-08-2025

What's the best moment at a wedding? Of course it's when the two people getting married say "I do." And the second-best? When the reception hosts proclaim, "the buffet is open!"
There follows the rush to all those tasty treats and dishes laid out. You pile mounds of food onto your plate, and yet more, until your trouser buttons almost pop or dress threatens to burst at the seams.
But could there be another way to enjoy the spread without overeating? Two nutrition experts offer ways to handle the buffet and accurately assess how hungry you are in order to finish the evening feeling good but not stuffed to the brim. Tip 1: Scan the buffet table first for your favourite foods
Cauliflower with hollandaise sauce, croquettes, lamb: If you only start looking at the variety of dishes when you already have the plate in your hand, it's easy to load up without thinking.
That's the wrong approach, says German nutrition expert Winfried Keuthage.
"It's best to look at everything first and decide what you really want to eat," he says. For nothing is more annoying than when the plate is already completely full and then you discover your favourite cheese dumplings.
German dietician Birgitta Tummel agrees that planning is the be-all and end-all. "At weddings, there is often a buffet menu you can read to get a general idea of what's available," she says.
Check the buffet first and decide what you really want and what you can skip. Photo: Arne Dedert/dpa Tip 2: Go back often, but put little on your plate
If there is one golden rule for going to the buffet table, it's this: Better to put less on your plate, but then go back more often.
For those wishing to exert more self-discipline, Keuthag has this tip: Use the smaller hors d'oeuvre plate for your main course as well. "That way your portions will be smaller," he says. That reduces the risk of over-eating.
Some people shovel their plates full to make sure not to miss out, fearing the Italian antipasti treats or salmon fillet will later run out.
"Of course, this can happen," Tummel says, bus advises people not to worry. "The way most buffet vendors work now is that they don't put as much out to start, and prefer to add more later on. I would count on that." Tip 3: Half your plate for greens
To start off, it's best to go with appetizers, soups and salads. "They are light and will fill your stomach," Keuthage says.
But here, too, there are some differences. The classic pasta or potato salad with mayonnaise is heavier than a fresh green salad.
And what about the main course? Tummel advises guests to be more sparing with such side dishes as noodles, dumplings or rice and instead concentrate on any special dishes. And vegetables.
"I would first look and ask: What special vegetables are there, what special salads? And then fill up half of your plate with these," she says.
That is because vegetables and salad have comparatively low energy density. Your plate is full but you won't feel as stuffed afterwards than you would if you ate the same amount of meat, fish or pasta.
Nutritionist Tummel also says try and have the willpower to simply to pass up certain things. "Perhaps you don't really need to have that fourth piece of bread with two tabs of butter. That's not really what you are going to the buffet for."
Make sure greens and salad full half your plate. Photo: Silas Stein/dpa Tip 4: Listen to your stomach
Try and take the time instead to simply pause and listen to your gut. "The feeling of fullness sets in only after about 20 minutes," Keuthage notes.
If you eat a lot in a short time it is easy to overeat. To avoid this, Tummel suggests you take your time while eating and always listen to your insides. And ask yourself questions like, am I really still hungry? Or am I actually already full but I keep on eating because I feel I should clean my plate? Tip 5: Share dessert with someone - or skip it altogether
Be it mascarpone-raspberry cream or chocolate mousse, at many parties, desserts come pre-portioned in a jar. If you can't manage a whole dessert like that, Tummel suggests you just share it. Or persuade your partner or friend to let you try a small spoonful of theirs.
But dessert time is also another good time to listen to your stomach. Starting to feel tight at the belt? Then maybe it would be better to opt for a lighter choice like a fruit salad instead of a piece of cake or chocolate mousse. Or just skip dessert entirely.
"After all, there's usually the wedding cake at midnight. That means you will still definitely get something sweet," says Tummel. Tip 6: Saying "no thanks" to the after-dinner spirits
Would you like a shot of liquor? After a good meal, many people answer this question with a "yes, please."
But that is not a good idea, Tummel says. "A digestive liquor tends to keep your stomach full even longer, because the alcohol makes your stomach muscles slacken a bit."
Try and be sparing with your alcohol intake while you are eating, too. "Alcohol can give you a ravenous appetite. And it disinhibits you, so it can lead to uncontrolled eating," says Keuthage. It is also very dense in energy as one gram of pure alcohol contains seven kilocalories. "But it does not make you feel full." Tip 7: Get out on the dance floor!
What works better to combat the feeling of fullness than drinks? Exercise, as movement stimulates your stomach and intestines. So venture out into the fresh air and maybe even take a short walk.
But the very best thing you can do at a wedding is to get up from the table and head for the dance floor and dance, says Tummel. — dpa