The office canteen is full of temptations, and it’s easy to overfill your plate when everything looks delicious.
But eating there doesn’t have to mean tight pants or low energy in the afternoon.
With a few smart strategies, you can enjoy your lunch without the guilt. Here are some practical tips for making healthier choices at the buffet.
Always start at the salad bar
The salad bar should be your first stop. Load your plate with hearty vegetables like cabbage and root vegetables.
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Skip the heavy dressings, croutons, and fatty cheeses, and instead add a little avocado, unsalted nuts, or a spoonful of pesto for flavor.
Choose wholegrain bread over white bread
Wholegrain bread with lean toppings like eggs, fish, or poultry will keep you full for hours.
Avoid pre-made open sandwiches if they’re overloaded with fatty cold cuts, remoulade, or crispy onions.
Be selective with hot dishes
Hot meals vary widely in quality. Pick those with plenty of vegetables, fish, or poultry.
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Be cautious if the dish contains lots of melted cheese, white pasta, creamy sauces, bacon, or sausages.
Follow the plate model
Think balance: half your plate should be vegetables, a quarter protein such as fish, meat, or legumes, and the last quarter whole grains or even more vegetables.
This keeps your meal both satisfying and nutritious.
Watch your portion sizes
Even if you’ve paid for all-you-can-eat, try to only go once. Sticking to one plate helps you avoid overeating and makes it easier to maintain a stable weight.
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Fill up on cabbage and crunchy greens
When you see broccoli, kale, or red cabbage on the buffet, don’t hesitate.
These vegetables are packed with fiber and vitamins and provide great satiety with very few calories.
Go for legumes when available
Chickpeas, lentils, and beans are excellent protein sources that keep you full for longer. They’re also a climate-friendly alternative to meat and great for your health.
Say yes to fish
If salmon, mackerel, herring, or cod are on offer, go for them! Fish is one of the most nutrient-dense proteins you can eat, plus it provides valuable omega-3 fatty acids.
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Add healthy fats
Nuts, seeds, avocado, olives, or hummus are excellent additions to your plate. They bring healthy fats and flavor but remember: a little goes a long way.
Drink water with your meal
Skip soda or juice, which add unnecessary sugar and calories. A glass of water is not only healthier but also the most refreshing choice alongside your lunch.
This article is based on information from iForm.dk.
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