Breakdown the Buffet

• Walk around the whole buffet table once and check out all of your options before taking anything.
• Choose the more exotic or gourmet foods and pass on those that you can have anytime at home.
• Take small tastes of each food, and tell yourself you can always go back if you need to.
• Put at least one fruit and one vegetable on your plate. If possible, try and fill half your plate with fruits and vegetables.
• Once you have filled your plate, choose a seat in another room or far away from the buffet table to eat.
• Eat slowly, taking the time to really taste each food; to do so, put your fork down between each bite. The goal is to enjoy your food, but also to try and eat less.
• Before heading back for seconds, take 20 minutes to rest and digest. It takes the brain this long to get the message from the stomach that you are full and have had enough calories. By resting first, listening to your body, you may find that you are satisfied.

Order Smart

• Look for these lighter choices: fruits, vegetables; salads; baked, broiled, or grilled fish or chicken; and fruit-based desserts.
• Avoid these heavier dishes, or order them less often and in smaller portions: fried, deep-fried, scalloped, au gratin, in cheese sauce, in cream sauce, in butter, breaded, battered.
• Dip shrimp and lobster in lemon juice instead of butter.
• Order sauces and salad dressings on the side, so you can control how much is added.
• Control your portions:
  • Ask that the chef cut your beef, chicken, or fish in half.
  • Order a salad and an appetizer instead of an entrée, which are often large and accompanied by several side dishes.
  • Share an entrée with a friend, and order a salad, soup, or appetizer to start.
  • Ask for vegetables in place of fattier side dishes, such as French fries or onion rings.
• Split a dessert with your travel companions, rather than having one all to yourself.
• Limit your desserts, just because it is offered at every meal does not mean you have to eat it.
• If you overindulge one meal or one day, make lighter choices at the next.

Drink Responsibly

• Soft drinks, cocktails, beer, and wine contain calories. Order spring water, unsweetened iced tea, or diet beverages instead.
• When having cocktails, order a glass of water between each drink; you will end up drinking less alcohol overall, which means less calories and less chance of a hangover.

Burn, Baby, Burn

• Go dancing, visit the health club on board, and use the ship's deck as a running or walking track.
• After each meal, take a stroll around the deck.
• Do not just float in the pool, swim laps or play a few rounds of tag.
• During excursions to the mainland, walk instead of taking a bus or taxi whenever you can.
• Take advantage of side trips for snorkeling, diving, or playing on the beach.

Enjoy Yourself

RESOURCES

American Dietetic Association http://www.eatright.org/

ChooseMyPlate.gov http://www.choosemyplate.gov/

CANADIAN RESOURCES

Canada's Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index%5Fe.html/

Health Canada http://www.hc-sc.gc.ca/index%5Fe.html/