How to Build a Balanced Holiday Plate

Holiday food hits a little differently when you’re on a weight-loss streak.  Instead of viewing the day as an excuse to overindulge, you might find yourself trying to navigate how to enjoy the foods you love while also staying on track with your health goals.  If this sounds like you, we’re here to help.  According to our nutritionist, her best advice is to go into any holiday with a plan.  One place to start is by feeling confident in building a balanced plate.  Keep reading to see how we recommend plating your next holiday meal.

1. The More Colorful, The Better

Vegetables are our dietitian’s favorite food group and for a good reason.  One serving of vegetables (1 cup raw, ½ cup cooked, 2 cups leafy) contains roughly 25 calories.  So even if you get second or third helpings of vegetables, these foods don’t tend to negatively impact your goals.  Aim to fill half of your plate with vegetables for a nutrient-dense and calorie-conscious plate.

 

2. Go Lean on the Protein

Protein is a helpful food group when it comes to appetite control.  Scan your holiday spread to see what protein options are available.  If there are multiple options, choose the lean proteins first as these will be lower in calories and fat while also being higher in protein – think tenderloins, chicken breasts, fish, seafood, or beans.  Place your protein serving on 1/4th of your plate.  Feeling extra hungry?  Try doubling your serving of protein to help fend off the munchies.

 

3. Be Choosey with Carbs

Carbs tend to get a bad rap, especially around a holiday, but there are plenty of healthy carb choices once you know what to look for.  The issue usually comes down to the quantity of carbohydrate choices.  When you picture holiday gatherings, carbohydrate-heavy dishes might be the majority of what’s available.  By the time you scoop a couple onto your plate, it’s become a higher-carb meal without even realizing it.  Stick to one (or two) carbohydrate choices when possible.  Brown rice, a roll, or starchy vegetables contain minimal ingredients compared to casseroles so their calorie content tends to be lower.  Overall, aim for 1/4th plate to be a carbohydrate choice.

 

4. Gauge Your Hunger

Ok so this one doesn’t exactly go on your plate, but it’s essential for your healthy holiday meal strategy.  Gatherings of any kind can sometimes stimulate hunger simply because everyone else is eating.  When possible, try to tune in to your individual hunger cues.  Enjoy the conversation at mealtime, but also check in with your hunger throughout the eating experience.  This way, if you go back for seconds, you know it’s to satisfy hunger and not simply to clear your plate.

 

5. Sip Smarter

What you sip on at holiday meals is equally as important as what you’re eating.  Whether it be soda, seasonal punch, or alcoholic beverages, these drinkable calories can add up quickly.  Choosing water at meals is a safe bet as it is calorie-free.  Our nutritionist always recommends her clients bring a water bottle along to any holiday gathering, that way you can keep your hydration consistent all day, instead of only drinking at mealtimes.

 

The Bottom Line

Knowing how to build a healthy holiday plate is one strategy to ensure you’re enjoying the holiday while also moving forward with your health goals.  Choose nutrient-dense foods and smart beverages to stay on track. Also, be sure to check in with your hunger and fullness cues. We hope these tips help you feel more confident at your next gathering.