Using MyPlate During the Holidays

​Picture this: a plate of perfectly roasted turkey, savory stuffing, creamy mashed potatoes, crisp green beans, all topped with delicious gravy...Yum!

​The holidays can be a delicious and sometimes challenging time of the year, as so many of our celebrations revolve around food.  Many of the dishes served are special and only prepared once or twice a year – a treat we don’t want to miss out on!  Try using the MyPlate method, to help fit in your favorites while still being mindful about your overall food selections.

​What is MyPlate?  MyPlate was designed by the United States Department of Agriculture (USDA) to help Americans meet the dietary guidelines with enough nutrients in our overall intake to support health.  We can use MyPlate to construct our meal in a way that is nutritionally balanced.  MyPlate suggests the following basic principles:
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• 1/4 of the plate is grains/starches
• 1/4 of the plate is protein
• 1/2 of the plate is fruits or vegetables
• 1 serving of dairy or fortified alternative on the side

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So how do we put this into action?

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1. Start off with vegetables and fruit

If we select our vegetables and fruit first, we know we will have room for them on our plate!  There are so many delicious fall vegetables you may have available, whether they’re part of a mix, or on their own.  If you don’t have any fruit served with your meal, fill half your plate with vegetables.  These are some examples of vegetables that make great choices at your holiday meals:

• Green beans
• Carrots
• Brussels sprouts
• Broccoli
• Cauliflower
• Kale, or other greens

​Here are some seasonal fruit ideas that you can incorporate as part of your plate:

• Cranberries, including cranberry sauce
• Pomegranate arils 
• Apples, including applesauce
• Pears

2. Add your grains/starches

​Holiday meals can be tricky to categorize because they often contain several ingredients that fall under different food groups in MyPlate.  Think about the main ingredient in each dish and use that to determine which part of the plate it best fits.  These are some examples of holiday dishes that may fall under the grain/starch portion of your plate:

• Stuffing
• Mashed Potatoes (starchy vegetable)
• Sweet Potatoes (starchy vegetable)
• Corn (starchy vegetable)
• Bread, Rolls or Biscuits
• Winter Squash (Roasted Delicata) (starchy vege)
• Rice (brown, red, black, white) 
• Wild Rice

3. Add your protein

Turkey is traditionally the main course for Thanksgiving and is great for crowds, but you may want to choose a more manageable protein source this year if celebrating with less people. Other protein ideas include:

• Fish or Seafood
• Ham or Pork Chops 
• Tenderloins, either beef or pork
• Soy or other bean-based dishes
• Nuts and seeds

4. Complete your meal with some dairy

​Dairy is separate from the other food groups because of its calcium content.  If you don’t have a cup of milk or fortified milk alternative with your meal, you can incorporate it into a dish already on your plate.  These are foods that check off the dairy category:

• Milk and cream, or fortified milk alternative
• Cheese, either on its own or as part of a dish
• Yogurt, either on its own or as part of a dish

If you’re having dark leafy greens at your meal, you may be able to skip the dairy.  One cup of cooked collard greens, spinach, or kale has nearly the same amount of calcium as a cup of milk.

Let’s take a look at this MyPlate example:

Fruit: Cranberry Holiday Chutney
Vegetable: Roasted Brussels Sprouts
Grain: Roasted Sweet Potato
Protein: Pork Tenderloin

Alternatively, I could split my sweet potato serving in half and add an equal portion of mashed potatoes or stuffing for more variety.  I have some pumpkin pie for dessert, but I am feeling full with what's on my plate already, so I will wait a few hours before having my slice of pie as a snack.

Tips

There’s almost always leftovers for holiday dishes.  Acknowledge that there will be leftovers prior to loading your plate and understand that you can eat them tomorrow.  If you are worried that you might miss out on a favorite and can’t squeeze it on your plate, make a second plate, wrap it up, and put it in the refrigerator for later. 

Holiday foods don’t have to be exclusive to just the holidays.  If a dish runs out before you get a chance to have it, you can always make it for a fun dinner in the coming days or weeks.

Sit down and enjoy the meal – one day, or meal, doesn't determine your overall nutrition or health!  This year has been stressful and it is important to give yourself a break and enjoy comforting food without judgement.

Have a safe, tasty, and Happy Holiday Season!
~ Jordan Griffin, Dietetic Intern