If picking one thing off the menu feels impossible, a buffet might sound like a dream come true. But when you’re living with diabetes, a visit to the buffet also brings quite a few challenges. “Buffets can be especially tricky for people with diabetes because it’s easy to overeat or choose too many carb-heavy foods,” says Caroline Thomason Bunn, RD, CDCES.

The good news is that you don’t have to steer clear of the buffet just because you have diabetes. With a few simple strategies, you can enjoy your meal and keep your blood sugar in check.

1. Use the plate method.

After you’ve surveyed the buffet offerings, dietitians recommend using the plate method to create a diabetes-friendly meal. How does it work? “Use the plate as a guide by filling half your plate with nonstarchy veggies, a quarter with lean protein, and a quarter with complex carbs,” says Thomason Bunn. “This simple strategy can help keep your portions balanced and your blood sugar more stable,” she explains.

At a salad bar, this might look like a serving of leafy greens with a sprinkle of carrots and radishes, a scoop of quinoa, grilled chicken or shrimp, and a drizzle of oil-and-vinegar dressing. A dinner buffet may look a little different, with a scoop of brown rice, a big helping of broccoli and green beans, and a moderate portion of steak, chicken, fish, or tofu.

2. Choose a smaller plate.

Another strategy that dietitians recommend is using a salad plate instead of a dinner plate, especially if you plan to make more than one trip to the buffet. “Larger plates can make it tempting to overfill, so try to choose a medium-sized plate, about 7 to 9 inches across,” says Macy Diulus, RD, MPH, CDCES. Even though you’re not limited to just one plate of food, the smaller size provides automatic portion control and can help you pace your meal. This gives you some time to consider if you’re still hungry before going up for seconds.

3. Take a break between servings.

Pausing before heading back to the buffet for seconds can work wonders. This little break can help you make choices that are aligned with your goals and help you avoid overeating. “Stand up, stretch, and give yourself five minutes before going back for more,” says Hilary Raciti, RDN, CDN.

4. Skip the sugary drinks.

Buffets aren’t just about what you eat. Drinks can have a big impact on your blood sugar as well. “Choosing drinks like [still or sparkling] water or unsweetened tea instead of sugary drinks will help with hydration without additional calories or causing blood sugar spikes,” says Vandana Sheth, RDN, CDCES, FAND. On the opposite end of the spectrum, soda, sweet tea, and juice can easily lead to rapid blood sugar spikes.

5. Focus on your body’s natural cues.

With the opportunity for endless servings of delicious food, it’s all too easy to overeat at a buffet. During your meal, try to home in on how your body feels. By regularly checking in with your body’s hunger and fullness cues, you can avoid feeling stuffed and uncomfortable afterward.

Even if you’re limiting the amount of carbohydrates on your plate, eating too many calories from protein and fat can also lead to discomfort and weight gain.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

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