The holidays are a time for celebration, and that often includes indulging in delicious food. However, it’s easy to gain weight during this time if you’re not careful. The Plate Method can be a helpful tool to manage your calorie intake based on proportions of food groups.
What is the Plate Method?
The Plate Method is a simple approach to portion control. It involves dividing your plate into four sections:
- 50% Non-Starchy/Vegetables
salad, broccoli, brussels sprouts, spinach, zucchini, asparagus - 25% Lean Proteins
seafood, poultry, lean meats, eggs, tofu, beans - 20% Whole Grains
potatoes, grains, pasta, bread, alcohol, fruit, sweets - 5% Whole Food Fats
olive oil, butter, cheese, avocado, nuts, seeds, bacon, sour cream, coconut
By following these proportions, you can ensure that you’re getting enough nutrients while limiting your calorie intake.
Now, in reality, most holiday meals are protein, fat and starch – cheese and crackers, bacon wrapped goat cheese, roast beef, sour cream mashed potatoes and gravy, rolls with butter, wine, a few broccoli spears and apple pie ala mode. The few bits of vegetables in there definitely won’t make up fifty percent of the plate! Yikes! If we calculate the nutrition on very small servings of this meal it totals over 1300 calories and almost half the calories come from fat! So how might we get creative with this meal to lower fat and calories and have it taste delicious? The idea is to find ways to make vegetables a part of each dish in some way as a main ingredient, sauce, or garnish.
Tips for Using the Plate Method During the Holidays
- Swap out unhealthy appetizers for vegetable-based options like roasted asparagus or sweet potato bruschetta.
- Make mashed potatoes with a mix of potatoes and pureed cauliflower to reduce fat and calories.
- Use mushroom-onion topping instead of gravy on your meats.
- Serve a large leafy green salad as a side dish.
- Choose fish or scallops over red meat.
- Incorporate more bean dishes into your meals.
- Opt for Zero-Proof Cocktails instead of alcoholic beverages.
By following these tips and using the Plate Method, you can enjoy the holidays without gaining weight. Remember, it’s all about balance and moderation.
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