Whether you’re buying lunch at your office or school cafeteria, or trying to navigate through a buffet at a party or restaurant, arming yourself with smart strategies before you load up your tray will help you make the best food choices. Here are a few healthy eating tips to remember the next time you’re in a cafeteria or at a party buffet:

Eating regularly from the salad bar is a good way to stick to your healthy eating plan. Load up on filling vegetables like broccoli and cauliflower and go easy on the cheese and salad dressing (remember two tablespoons is the right amount to use for dressings and that oil and vinegar is always a good choice). Also, keep in mind that not everything on the salad bar is healthy. Avoid the bacon bits, croutons, and pasta salads.

2. Embrace the choose-it-yourself stations.

Some cafeterias and buffets offer individual stations that allow you to select the ingredients for your own omelets or stir-fries. Take advantage of these opportunities to control what ends up on your plate.

3. Say no to hot and greasy.

Most cafeterias offer an endless supply of pizza, french fries, and pasta dishes. While these items are often difficult to resist, enjoy them as occasional treats.

4. Postpone dessert.

Many of the desserts in cafeterias and buffets are diet busters. Rather than choosing a dessert right then, wait until you get home and have a piece of fresh fruit, sugar-free gelatin, or three bites of a decadent dessert.

5. Ask for it, if you don’t see it.

If you'd like your chicken breast without the creamy sauce or you wish there were more broccoli on the salad bar, speak up! Many party caterers and food managers at cafeterias can accommodate special orders and meet your requests.