A large spread of food can be a nutritional minefield. At many buffets, potlucks and special events, "portion size" has no meaning, and "unlimited" might refer to your expanding waistband rather than the number of times you can fill your plate.

Occasional indulgences aren't necessarily a problem, but if your social calendar often involves heading to events where the food choices are not necessarily your own, a few precautions can make sure you don't overeat but still find some healthy dishes to enjoy.

Here are suggestions on how to navigate those treacherous smorgasbords from Carol Simmer, a dietician and the assessment specialist for the Whatcom/San Juan nutrition program. Simmer approves the nutrition in meals served at the counties' senior centers and Meals on Wheels programs.

BUFFETS

At a regular restaurant, even if the choices aren't necessarily healthy, the portion sizes still keep your meal somewhat in check, Simmer says. Not so at a buffet, where an endless supply of clean, white plates disguise your previous helpings.

Simmer says diners should make some choices after looking over the offerings.

Limit yourself to two different main dishes and choose carefully from side dishes. Look for dishes that aren't covered with gravy, heavy sauces or cheese, all of which can increase the calorie, salt and fat load on even the most basic piece of roast chicken.

Simpler dishes with fewer ingredients, such as sliced meats or trays of vegetables, are more likely to be on the healthy side. Or, you can choose to start with some vegetables and go back for a main dish, then a side dish, eating each course on separate plates.

"Give yourself a little time for digestion in between each course so you know when you're full," Simmer says.

SUPPORT AT THE TABLE

Simmer says people who are trying to lose weight or eat healthfully should gauge their own self-control. If they have it, they'll be up to the task to avoid the pitfalls of buffets. If they don't, they should look for friends and family who will support their goals for healthy eating.

Everyone who has been on a diet knows the person in their life who tells them that dessert or second servings aren't a big deal.

"Some friends and family can be saboteurs," Simmer says.

Instead, go with people who either cheer you on or share your goals, she says. And if the dessert is pre-portioned, ask a friend to split it with you, so you aren't depriving yourself or overindulging, she says.

SALAD BARS

"Most people think, 'Anything on a salad bar has to be good because it says salad,'" Simmer says.

Not true. Some salad bars are loaded with mayonnaise-covered pasta, high-calorie dressings and a variety cheeses.

Simmer suggests bringing your own salad dressing, so you know exactly the calorie count and serving size, rather than ladling a full-fat dressing from one of the buckets on the salad bar.

Also, limit your specialty salads, including egg and pasta salads, and fill up most of your plate with lettuce, vegetables and beans and fresh fruit that have the fiber and high water content to fill you up quickly.

A landmine for diabetics is the sweet end of the salad bar, where you'll find gelatin salads, and mixed fruits that may or may not be in sugar syrups. To be certain of the sugar content, ask the server if fruit on the salad bar has extra sugar added, Simmer says.

POTLUCKS

When in doubt, make sure your potluck dish fits your diet or allergy needs. That way you don't have to worry whether there's a healthy option available.

Whether the potluck is at friend's house, a church gathering or the local community hall, potlucks provide lots of choices. But by nature, the most portable food, such as casseroles and dips, typically isn't the healthiest.

If you see the dessert table has a scrumptious treat that you know you'll want, make sure to go light on the main meal.

Simmer also suggests listing foods as either "gluten-, nut- or dairy-free" at potlucks. to help people who have food allergies.

Or, suggest that all potluck providers put a full copy of the recipe in front of their offering, which can help people make their own decisions about nutrition, calories, and even some less-common food allergies.

GETTING READY

So, you don't want to overindulge, but you have a special occasion coming up - perhaps a wedding, a veteran's gathering, or a night on the town. Do you starve yourself to save up calories for the evening?

Simmer says people who skip a meal or eat less early in the day, tend to eat more than they would otherwise by the time the special occasion comes around.

"You're extra hungry before you go and your body says, 'I need those calories,' and we overeat," Simmer says.

A better option is to eat a small healthy snack about an hour beforehand to curb overeating at the event. Simmer suggests a combination of fiber and protein, such as a small piece of cheese and some grapes, peanut butter on apple slices, or a hard-boiled egg. Lightly salted nuts, including almonds and walnuts, are also a good choice.

RECIPE: WHEAT MUFFINS WITH CRANBERRIES

Add other fruits or nuts to this recipe and freeze them for a ready-made contribution to your next potluck or special gathering. This recipe, adapted by Simmer from "America's Everyday Diabetes Cookbook" by Katherine Younker, makes 12 muffins.

Ingredients

1 cup all-purpose flour

1 cup unsifted whole-wheat flour

2 teaspoons baking powder

1 teaspoon salt

1 egg, slightly beaten

1/4 cup molasses

1 cup milk

1/4 cup margarine or butter, melted

1/4 cup dried cranberries

Directions

Preheat oven to 400 degrees.

Spray a 12-cup muffin tin with low-fat cooking spray, or line with paper muffin cups.

In a large bowl, combine the all-purpose flour, whole-wheat flour, baking powder and salt.

Combine egg, molasses, milk and butter in another bowl. Add dry ingredients until just mixed. Add cranberries.

Spoon batter into prepared muffin tin. Bake 25 minutes, or until golden brown.