Here are my buffet rules, these really work for me:
(1) Always start with a salad and low fat dressing, either no cheese and croutons or very small amount.
(2) Half the food on my plate has to be good veggies, so nothing with a creamy sauce. If I have a creamy sauce or gravy with veggies, I only take about one to two tablespoons.
(3) My food can't touch. That keeps the amount of food on my plate to a minimum. I go to the buffet tables as many times as I want, but I only take a very small amount of food each time.
(4) If I eat bread, I only take a small piece.
(5) If I eat mashed potatoes, I only take a small portion,
(6) Drink lots of water with the meal.
(7) Enjoy desserts, but keep it to fruits and only a bite or two of the sweet stuff.
These rules really work for me! S