Colder weather means it’s time for comfort food and holiday cooking. But what does that mean when it comes to staying on track with eating healthy? Whether you are at a holiday gathering or at mom’s house for a home-cooked meal, try to build each plate like MyPlate.gov.
- ½ of your plate should be fruits and veggies, the more color on your plate, the more nutrients included. Choose seasonal fruits such as pears, apples, and cranberries while making sure to have something green on your plate at each meal!
- ¼ of your plate should be grains, choosing whole grains as often as possible. Whole grain breads and brown rice can be incorporated and try some hot oats for breakfast to warm you up.
- ¼ of your plate should be lean protein. Make sure to vary your protein sources and choose lean cuts of meat. To help eliminate some fat and calories, take the skin off of your turkey before you eat it.
- Don’t forget the dairy! Whether you are cooking or baking, incorporate low-fat dairy. Low-fat dairy has the same amount of calcium and Vitamin D as full-fat dairy, just without the fat and calories!
If the food does not fall into one of these categories it is probably full of empty calories (high number of calories, low amount of nutrients) and should be eaten sparingly. Enjoy a piece of pumpkin pie, but stick to one piece to satisfy your sweet tooth.
(reprinted from the November 2014 edition of The Scoop, Missouri State Dining Services monthly newsletter)