We stick to Golden Coral here. They prepare everything in front of you. I went and stuck to a healthy salad, a spoon full of sweet potatoes, and popcorn shrimp. For desert I managed to keep it at half a cup of vanilla icecream with caramel and two strawberries.
of course-- grilled meats (chicken, fish etc) + salads with dressing on the side (so you control how much dressing goes on and always stick with vinagrettes), baked sweet potatoes (plain), quinoa... there are so many options! i usually order a grilled fish of some kind (talapia or salmon) with a large salad or if it comes with rice, i sub in the rice with more steamed veggies and eat that.
if you're unsure and dont' want to veer away from healthy eating, eat before you go to the restaurant and then only have a small appy.
I've learned to. When I was younger, I would just pig out at buffets. I'd come home so full, I could barely move. It's a wonder I got to 250 lbs., huh?! LOL Anyway, I now eat at a buffet the way I eat at home. One plate of food, which is mostly filled with veggies (whether salad or lightly cooked veggies) and some lean meat. If I get dessert, which is rare, it's something basic. If they have frozen yogurt, I'll get it and maybe topped with nuts. Also, if it's a place like Sizzler that has a buffet and also a menu from which I can order an entree without the buffet, I'll choose the latter.