Navigating the Buffet

Like all buffet-style dining, the dining facility offers a vast selection of food options. Before you enter the DFAC, prepare yourself to say no to unhealthy items because they will inevitably be available. Despite popular belief, there are healthy meal options at every DFAC. If you’re not sure which food items are the healthiest, pay attention to the “Go for Green” labeled foods.  These foods are high performance, healthy food options. 

Make a Healthy Plate  

healthy plate_Darker

Try One of These

  • Salad with extra vegetables and fruit topped with protein source (lean meat, beans, chick peas)
  • Turkey sandwich on wheat bread with vegetables and low-fat cheese and mustard or low-fat mayonnaise
  • Burger with low-fat cheese on wheat bread with side of grilled or steamed vegetables
  • Chick pea or bean salad with added vegetables and vinaigrette-based or low-fat salad dressing
  • Baked/boiled/grilled chicken or fish and steamed veggies with wheat roll

Just Say No!

  • Large portions. Don’t be afraid to ask for a smaller serving size
  • The snack line (pizza, fried chicken sandwich, French fries, pizza)
  • Ice cream, cake, cookies, and other desserts (try fruit instead)
  • Salads topped with heavy amounts of cheese, bacon, and/or fat-based salad dressings like ranch, blue-cheese, and thousand island
  • Soda, juice-cocktail, and sweet tea. Did you know that on average, a 20 ounce fountain soda has ≈225kcal and 50g of sugar? That’s a lot of sugar and calories for such a small drink
  • Vending machines. Vending machine foods are typically high in empty calories, fat, sugar, and sodium. Always have a healthy snack on hand to curb your appetite in between meals
  • Multiple trips. Do not return for second or third helpings.  Give yourself enough time (20-30 minutes) to “feel” full rather than eating seconds before you’ve had time to digest your food