Nutrition

Healthy Holidays: Adapting the “Balanced Plate” for Holiday Eating

balanced plateThe Holidays are often filled with rich foods that may not seem to fit into a balanced plate. But, with the proper portions and a few healthy tweaks, you can confidently create a balanced holiday plate without giving up your favorite dishes.

Many traditional holiday foods have a lot of starches and fat, so it’s important to keep in mind the balanced plate when eating during the holidays. Here are some tips to make your holiday eating a breeze!

PROTEIN: 1 palm-sized portion Protein

Make it work: 1 palm-sized portion of white meat turkey, ham, fish, or any other lean protein

Turkey and ham are traditional holiday proteins.  Try to eat more white meat rather than dark meat as this is a leaner source of protein. No matter your choice of holiday protein source, keep your portion to the size of your palm to fulfill your protein needs.

STARCH: 1 fist-sized portion starch

Make it work:  Usually a fist size of starch is recommended, but choosing smaller (½ fist-sized) portions of your favorite starches will allow you to have more options on your plate.  For instance:  ½ fist-sized portion of stuffing AND a ½ a fist-sized portion of mashed potatoes.

Starches can definitely be tricky with all of the options during the holidays. Holiday starches include stuffing, mashed potatoes, sweet potatoes, and dinner rolls.  These tips can help to decrease the carbohydrates and help save room in your balanced plate for some dessert!

Swap 1: Switch out traditional mashed potatoes for mashed cauliflower.  Mashed cauliflower has about 5 times LESS carbohydrates than mashed potatoes. If cauliflower isn’t for you, stick to a small portion size of mashed potatoes and use skim milk instead of cream.

Mashed Cauliflower

Swap 2: Add extra non-starchy vegetables to stuffing to decrease the carbohydrates per serving.

Carrot Mushroom Stuffing

VEGETABLES: 2 fist-sized portions veggies

Make it work: 2 fist-sized portions of non-starchy vegetable side dishes (such as green beans, broccoli, Brussels sprouts, salad, etc.)

Remember that half of the balanced plate should be filled with non-starchy vegetables. Try to avoid dishes with a lot of cheese, butter, or cream and instead choose roasted, sautéed, or raw vegetables.  There are many recipes online with healthier versions of traditional side dishes such as the Healthy Green Bean Casserole recipe below!

Healthy Green Bean Casserole

Roasted Broccoli with Lemon & Parmesan

FRUIT: 1 cup or 1 small piece of fruit

Make it work: Incorporate fruit in a festive way into your holiday meal. Add in any of your favorite seasonal fruits to make a festive, colorful side dish.

Winter Fruit Salad

Beverages

Stick to water as a beverage and save room for all the other delicious things on the plate! Starting the meal off with some lemon water will help you stay hydrated and able to enjoy the entire meal. Be mindful of alcohol, especially holiday drinks like eggnog! These drinks contain a lot of added sugar and fat.  Try switching to healthier versions or other fun beverages with very little added sugar.

Dessert  

There are many recipes out there for lighter versions of holiday desserts.  If you have a family favorite recipe, try searching online for some easy swaps to make sure you can have your pie, and eat it too!

These simple tips can ensure that holiday eating doesn’t wreak havoc on your progress towards a more healthy life! By making a few changes, you can still have all the traditional holiday foods while following the balanced plate guidelines.

Have a happy & healthy holiday season!

Content reviewed by MGH Department of Nutrition and Food Services

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