If you find it hard to stick to your customized nutrition plan over the holidays, use the flexibility of the MyPlate graphic to guide your food choices. The MyPlate Graphic shows 5 food groups and encourages the following messages:
- Make half of your plate fruits and vegetables
- Choose larger portions of vegetables and whole grains and smaller portions of protein and fruit
- Include a calcium source, like low fat dairy
- Aim for at least 3 food groups per meal and at least 2 food groups per snack. Include foods from all 5 food groups across the course of the entire day.
Every food can fit into a healthy diet, including holiday favorites. Use MyPlate over the holidays to make sure that you continue to feel your very best every day.
1. Make holiday sides veggie-heavy.
Most Americans don’t eat enough fruits and vegetables (especially vegetables). Eat them first before you fill up on less nutritious choices.
- Try this delicious orange smoothie with sweet potatoes from Walmart
- Roast brussels sprouts with balsamic vinegar
2. Fill in with whole grains.
It’s okay if you don’t like whole grain versions of your favorite foods. Find recipes that you enjoy eating.
- Prep Raspberry Chia Steel Cut Oats ahead for an easy breakfast
- Swap out your sugar-laden granola for a healthy Oat & Quinoa Granola
3. Choose lean protein sources or cut off the fat before you eat it.
4. Get your calcium from your side dishes and beverages.
Calcium can be found in many forms besides dairy- such as dark leafy greens, sardines, broccoli, and tofu.
- Try a broccolini chickpea salad as a side to your holiday entree
- Make hot chocolate with skim milk
5. Use desserts to get your fruit fix!
In many families, dessert is a must over the holidays. Make dessert nutritious by incorporating fruit.
6. Mind your portions
- Choose a sensibly sized plate
- Follow your hunger and fullness cues