When it comes to buffets, civil servant Simon Ong is not ashamed to be kiasu. Admits the 25-year-old: 'I will always try to taste everything that they have, then I will eat those that are expensive to cover the buffet price.'
And when he feels full, he will whip out his trump card: He will eat papaya or some high-fibre food to 'clear a bit of the stomach so I can eat again'.
While such a shrewd strategy helps diners like him get the most out of buffets, health experts advise against being this over-zealous.
In fact, you may also want to be careful of more subtle eating behaviour at buffets.
A recent study released by Cornell University in the United States found that 42 per cent of obese diners tend to face the buffet, compared with 27 per cent of normal-weight diners. In addition, overweight diners sat about 4.8m closer to the buffet than their normal-weight counterparts.
There are also other findings: 71 per cent of normal-weight diners tend to browse the buffet before helping themselves to the food, compared to just 33 per cent of obese diners who do that.
US nutrition expert Dr Ralph Carson sums it up: 'When food is more convenient, people tend to eat more. These seemingly subtle differences in behaviour and environment may cause people to overeat without even realising it.'
The US has one of the highest obesity figures in the world - 67 per cent, compared with 6.7 per cent in Singapore.
While experts here say no similar study has been done in Singapore to indicate similar trends, they stress that buffet-loving Singaporeans should adopt better eating habits at these eat-all-you-can orgies.
Lawyer Joni Tan, 25, a self-confessed sashimi fan who attacks only the raw fish dish at buffets, observes that many buffet-goers don't hold back when it comes to seafood such as oysters and lobsters.
'They are more expensive and hence more cost effective to eat, so the tendency to be kiasu is understandable,' she says.
Several diners told LifeStyle that they eat less or not at all on the day of the buffet meal, so they would have room to eat more.
Public servant Xing Shun, 24, has another observation: 'Some people who eat in a group will scoop a lot onto their plates to take back to the table and share with the others, which often results in just too much food all around.'
Sports psychologist Edgar Tham, who is also director of Harmonic Health, a health and wellness consultancy, says the whole buffet craze here stems from the Asian mindset of 'not wasting' or having value for money.
'There is also a tendency for Asian diners to go for food with higher perceived value, which would be the higher cholesterol red meats and shellfish,' he adds.
He says this pattern of buffet eating can result in thrice the calorie intake of normal meals. He acknowledges: 'Buffets are not going to go away, so we have to be practical.'
Dietitian Natalie Goh adds that the practice of self-starving before a buffet may result in a person feeling weak and tired.
'Then you may unknowingly crave and binge on a lot more food than what you would usually eat throughout the day,' she says. 'This means excess calories.'
She recommends eating a lighter meal during the day to 'save up' some calories for dinner at a buffet.
Also, diners may deliberately eat quickly so they can eat more at a buffet. Ms Goh says there is a lag-time of about 15 minutes before the body sends a signal to your brain indicating you are full. So once again, over-eating will only result in severe discomfort and bloatedness.
Experts offer these tips on healthy buffet behaviour: Browse the available choices before filling up your plate, go for vegetables and salads, and opt for fat-free dressing if available.
Furthermore, use a smaller plate, do not pile up your food and eat slowly, savouring the taste. After all, it will not be value for money if you are just filling yourself up without enjoying the cuisine.
Dietitian Ng Kok Mun of Tan Tock Seng Hospital adds: 'Buffets are social occasions, so keep the conversation going around the table to delay frequent top-ups at the food line.'
Oh, and of course, sit further away from the food so it is less convenient to get more.
Nutritionist Benjamin Lee of the Health Promotion Board concludes: 'Aside from changing the type of food that you eat, simple changes in behaviour can make a difference to your weight.'
tanyihui@sph.com.sg
This story was first published in The Straits Times on Nov 23, 2008.
