When you think of holiday meals, what comes to mind? Potatoes, stuffing, pie, maybe some green bean casserole? It’s so easy to over-indulge during celebrations and holidays this time of year. Here are a few tips to balance your holiday plate during your next holiday meal or get-together.
Plate size can influence the amount of food you eat at a meal. The bigger the plate, the more room there is for tasty dishes! Try using a smaller plate or bowl. Fill it up with whatever you’d like and feel free to go back for seconds if you are still hungry. This strategy can help you slow down when you are eating to give your body more time to let you know you are satisfied so you do not over-fill your stomach.
Do you feel groggy and uncomfortable after eating a plate full of mashed potatoes and stuffing? Blood sugar levels spike when we consume a rush of carbohydrates at meals. Then it can quickly lower. Blood sugar crashes are no fun! Starting off with protein, fat, or fiber at the beginning of the meal can help balance our blood sugar over the next few hours. Next time, try and balance out those spikes so you can spend more time having fun with your loved ones!
Building a plate with some turkey, stuffing, roasted vegetables, and a fruit salad balances out many of the nutrients you need. Or, combining ham, mashed sweet potatoes, and cranberry sauce on top of a dinner roll brings balance while using up some leftovers as well.
Written by Jill Ardueser
Jill Ardueser is a Dietetic Intern at Iowa State University. In her spare time, she likes to bake, run, and knit.
