Want to build a balanced plate at Thanksgiving but not sure how?? This dietitian’s got you covered! Here’s how to build a balanced meal in 4 easy steps.
Since Thanksgiving only comes around once a year, it can be easy to glorify the feast and feel the urge to overindulge. We think overeating will be fun – but the anticipation of it is sometimes more fun than the actual eating when it really comes down to it.
Thanksgiving dinner is something many look forward to every year, BUT if we overeat, it really does NOT feel good afterwards, ya feel me?
As a Registered Dietitian, I'm a firm believer that all foods fit in a balanced diet and that includes your Thanksgiving plate! So if you're worried about overeating or want to add a little more nutrition to your plate, try these 4 simple steps to help you enjoy a healthier Thanksgiving dinner and the quality time with your loved ones.
How to build a balanced plate: thanksgiving edition
Fill a ¼ of your plate with lean proteins
You know that coveted white meat turkey breast? Yep, load up a ¼ of your plate with that (or tofu, beans, lentils, etc.). Protein is the key to satiety, which in turn reduces hunger and controls your appetite.
Fill ¼ of your plate with carbs
Pile on the sweet potatoes, mashed potatoes, stuffing and dinner rolls! Carbohydrates will give you plenty of energy to finish the meal (and maybe play some football after), plus they taste good. They don’t have to be whole grain, but fiber is always a bonus!
Fill the last ½ with fruits and vegetables
Trust me, I get it. No one's focused on veggies at Thanksgiving, but adding some fiber to your plate is a great way to stabilize blood sugars and regulate hunger while squeezing in essential nutrients. So don't be afraid to add a scoop of green beans, Brussels sprouts or cranberry sauce!
Finish with flavor
If you follow The Balanced Plate Method, you know it's important to include a source of fat with each meal. You can absolutely include a healthy fat with your Thanksgiving meal, but your food was most likely cooked in some type of oil or includes nuts or cheese. Instead, add a healthy portion of your favorite dressing for gravy for maximum flavor and satisfaction.
The bottom line
This is meant to be a VISUAL representation of how ALL foods can fit at Thanksgiving WITHOUT restriction so you can enjoy EVERYTHING on your plate (and save room for dessert!). But more importantly, focus on the conversation and spending time with family & friends. Choose the foods you LOVE and that taste good to you – and savor each bite!
Did you try this? Let us know!