Enjoying your favorite holiday foods while nourishing your body is all about balance. Here’s how to build a plate that includes lean proteins, colorful vegetables and just the right amount of holiday treats to keep your nutrition on track.
Step 1: Start with Vegetables
Vegetables are nutrient powerhouses packed with fiber, vitamins and minerals. Including a generous portion of vegetables on your plate helps you fill up on low-calorie, high-nutrient foods, making it easier to moderate portions of richer dishes.
- Aim for Half Your Plate: Fill at least half of your plate with vegetables. Roasted Brussels sprouts, green beans, carrots and salads are excellent options that add color and nutrients.
- Choose Lighter Preparations: Eat more vegetables that are roasted, steamed or lightly sautéed instead of those with heavy cream sauces or added sugars. These cooking methods preserve flavor and nutrients without adding extra calories.
Step 2: Include Lean Protein
Protein is essential for satiety, helping you feel full longer. It also supports muscle health and energy levels, which are especially important when you’re juggling holiday activities.
- Go for Lean Cuts: Choose lean proteins like turkey breast, roasted chicken or plant-based options like lentil loaf. Turkey is a holiday classic, and skinless breast meat provides protein with less fat.
- Watch Portion Sizes: Aim for a serving about the size of your palm, roughly 3-4 ounces. This keeps your plate balanced while leaving room for other foods.
Step 3: Add Whole Grains or Starchy Vegetables
Carbohydrates provide energy and can be part of a balanced meal. The key is choosing whole grains or starchy vegetables and keeping portions moderate.
- Choose Whole Grains: If available, go for whole grains like quinoa, farro or wild rice. These options offer more fiber and nutrients, adding texture and satisfaction to your meal.
- Starchy Vegetables: Seasonal choices like sweet potatoes, winter squash and root vegetables provide natural sweetness and fiber. Aim to fill about a quarter of your plate with whole grains or starchy vegetables.
Step 4: Mindful Portions of Holiday Favorites
Holiday meals are meant to be enjoyed, so there’s no need to skip your favorite dishes entirely. Instead, practice mindful portioning to savor the flavors you love.
- Sample Small Portions: Indulge in stuffing, gravy or creamy casseroles with small portions. A spoonful or two can satisfy your craving without overloading your plate.
- Focus on Quality Over Quantity: Choose the dishes you truly love, and enjoy every bite. Savoring the flavors can make you feel more satisfied, even with smaller portions.
Step 5: Limit Sugary Drinks and Alcohol
Drinks can add a significant number of hidden calories to your meal, especially if they’re sugary or alcoholic. Being intentional with your beverages can help maintain a balanced holiday plate.
- Choose Water or Sparkling Water: Stay hydrated with water or sparkling water enhanced with a splash of fruit. This can help you feel fuller and reduce the temptation to overeat.
- Moderate Alcohol Intake: Limit yourself to one or two alcoholic drinks, alternating with water. Alcohol can lower inhibitions and make overeating more likely, so pacing yourself can make a big difference.
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