Tag Archives: healthy eating

Healthy Eating at the Buffet

I was at a wonderful all inclusive resort last week in Rose Hall Montego Bay teaching fitness and enjoying some sunshine. I was planning on giving a quick nutrition talk on healthy eating on vacation and at the buffet, however the plans were changed. I still gave the talk plenty of thought and wish to share it here.

All you can eat buffet, does that mean we should eat all we can? The short answer is no it is not a good idea to eat all that you can. Food is for nourishment and enjoyment. Our body is rebuilt on a daily basis, so we need food as fuel. Eating excessive quantities of food essentially causes illness when there is too much food for your system to digest. There is a spectrum of how much food our appetite and bodies can handle. Ever notice how special occasions like Christmas and Thanksgiving can prompt us to eat extra? A buffet is a similar concept with even more choice and more volume of food. At an all inclusive resort, we have the privilege to choose just about anything we want. That’s the first concept to keep in mind, it is a privilege to have access to such a vast quantity of food, so the first rule is to minimize waste.

The most appealing aspect of a buffet is the huge variety and choice there is. I recommend taking a walk around the entire food selection and noting what seems most appealing to you. Often the desserts appeal most to me, which is something I have loved since childhood. A sweet childhood memory is going to look at the desserts right away and plotting out which ones I would try first.

Once you have taken it all in, carefully select the foods the have the most appeal to you. I like trying many different dishes, so I partake in a few bites of many things. I find inspiration in learning new flavours and cooking techniques. In addition, make yourself a proper meal that has a mixture of protein, fat, carbohydrates and most importantly, vegetables with the selection that is available.

There was one day that I tested out the possibility of eating all that I could, so I ate a bit extra. I noticed my appetite decreased the next day and then I continued to stick with the concepts I mention here for the rest of my holiday. I did manage to put on a pound or two even with daily exercise. An all you can eat buffet is a lesson in self mastery with a little self discipline.

Bringing your lunch to school or work

School started after Labour Day and this term I need to bring lunch 3 times a week. I can now relate to parents and the difficulty they have with their children in what to put in that lunch box, as I am that picky kid!!! I refuse to eat microwaved food, warm soup in a thermos is unappealing, only some sandwiches are ok, so it seems like there are not many options to bring. Sometimes I don’t feel like prepping food and want a fresh hot meal…there is no such thing around the school, so it is absolutely necessary for me to bring a lunch! I have meditated on the lunch idea and have the following observations and suggestions:

-Involve the child and allow them to choose the container in which they bring and eat their food in. I find this has a huge impact on how appealing I find my lunch, since my ideal is a white plate. However, there are transport and weight considerations when bringing a lunch, so the right container makes it all better. There is also the lunch box or bag- I have a Spongebob lunch bag

-Ask them to choose what leftover dinner foods they find appealing for their lunch. Food that is prepped at dinner time is a timesaver for packing lunch.

-Most importantly, find out what healthy food the child is enthusiastic or excited to eat. Involve them in preparing the food they want to eat. Many will try for pizza and other foods most parents find unhealthy. Those are not options. If you have a picky eater who is an aspiring food critic, it is time they learn some food prep skills. Mom or Dad are not short order cooks!

Here are my current packed lunch ideas that are edible room temperature, and are fairly nutritious to provide energy for focus:

greek salad with romaine lettuce, cherry tomato, cucumber, green onion, fresh oregano, parsley, grilled haloumi cheese, olive oil and lemon juice

roast turkey with kale salad, and roasted sweet potato

quinoa salad with fresh herbs, and green veggies, boiled egg

I also pack fruit and a small sweet treat to round out the meal. Best wishes for lunch prep and healthy eating!