How to Build a Balanced Holiday Plate
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
A nutrition coaching client of mine once expressed concern over the upcoming holiday season. Through our work together, she made impactful changes in her eating habits and as a result, her clothes were fitting better, she had more energy, and her relationship with food markedly improved. She described herself as “confidently in control of food.”
Ironically, in the next breath she admitted that the thought of the approaching holiday season frightened her because this is when the feeding frenzy began and all resolve to make healthier choices went out the window.
I quickly reminded her of the Fx™ Pillars she’d been using to balance her meals, which were helping to stabilize her blood sugar levels and manage her sugar cravings. What’s more, when she followed the steps, she felt nourished and satisfied after her meals, not stuffed!
If you’re experiencing similar nervous feelings about maintaining healthy eating habits over the holidays, relax and follow these three simple steps to build a better holiday plate.
- Fill half of your plate with non-starchy vegetables and leafy greens.
- Reserve a quarter of your plate for wholesome protein.
- Add a starchy vegetable, whole grain, or fruit to the remaining quarter of your plate.
Leafy Greens and Non-Starchy Vegetables
Fx™ Pillar 1: Eat your greens, as many as you can every day. | Fx™ Pillar 2: Eat the rainbow, at least one fruit and two vegetables every day.
Rich in fiber, bioavailable vitamins and minerals, and natural plant compounds called phytonutrients, greens are one of the most impactful foods you can add to your meals. Step into Heinen’s Produce Department and choose from these top Fx™-approved greens.
- Heinen’s arugula
- Heinen’s spinach
- Vigeo Gardens microgreens
- Great Lakes Growers watercress
- Buckeye Fresh Romaine lettuce
- Cabbage
- Collard
- Dandelion
- Kale
- Mesclun
- Mustard
- Swiss chard
Healthy Holiday Recipes with Greens
- The pop of color from ruby red pomegranate seeds combine with deep green kale in this centerpiece-worthy Kale and Quinoa Winter Salad with Pears and Pomegranate.
- Roasting vegetables is delicious, especially when the weather is cold, so try roasting broccoli, carrots, Brussels sprouts, or cauliflower. This delicious Roasted Veggies with Edamame side dish will not disappoint.
- Not into roasting? Try these 20-minute Balsamic Glazed Green Beans.
Wholesome Protein
Fx™ Pillar 3: Dose with omega-3 fats every day. | Fx™ Pillar 4: Pick your protein. Choose plants over fish over fowl over grass-fed beef.
Protein is an important part of your meals, and adding small amounts helps balance your sugar and keep you feeling full after eating.
Plant proteins include:
- Legumes (Heinen’s beans, peas, lentils)
- Heinen’s quinoa
- Lightlife tempeh
- Cleveland tofu
- Upton’s Naturals Seitan
If fish is your holiday tradition, up your game by choosing cold-water, omega-3-rich fish like cod, halibut, Verlasso salmon, trout, or tuna.
Meat is a staple on many holiday tables, so make it Fx™-approved by opting for Pasturebird chicken, Plainville turkey, or Heinen’s grass-fed beef.
Healthy Holiday Recipes with Wholesome Protein
- Start your meal with a bowl of this heart-warming Turmeric Lentil Soup. Don’t be surprised if you eat less than normal; soup has a very filling effect.
- Vegetarians and non-vegetarians will be thankful for this tasty red and green Kale & White Bean Skillet, which calls for protein-rich Heinen’s cannellini beans.
- Treat your guests to a taste of Italy with this dish of Baked Halibut with White Wine, Olives, Capers, and Tomatoes.
- From thawing to carving, prepare the perfect turkey this year with these pro tips!
Starchy Vegetables, Whole Grains or Fruit
Fx™ Pillar 2: Eat the rainbow, at least one fruit and two vegetables every day. | Fx™ Pillar 5: Choose whole grains, preferably sprouted.
Now it’s time to add a few spoonfuls of a starchy vegetable, whole grain, or fruit to the remaining quarter of your plate! I like to fill my quarter with a bit of all three: one spoonful of sprouted stuffing, one spoonful of cranberries, and a small scoop of sweet potatoes. It really hits the spot and adds to the pure enjoyment of the meal!
Healthy Holiday Recipes with Starchy Vegetables, Whole Grains, or Fruit
- Your family won’t detect the cruciferous vegetable hidden inside of this tasty Sweet Potato Cauliflower Mash. It’ll be our little secret!
- No holiday table is complete without stuffing. Feel good about indulging in this classic comfort food with this Sprouted Stuffing with Gravy. It calls for Food for Life bread, the most nutritious bread you’ll ever find because it’s 100% sprouted. Look for it in Heinen’s Frozen Department.
- For a touch of sweet, prepare this beautiful Lucky Fruit Salad, featuring pomegranate seeds and citrus season classics like oranges and tangerines.
Key Takeaway
There’s no reason to fall victim to the pesky holiday food traps of yesteryear! Use the three steps above to build a perfectly balanced plate and I promise you’ll walk away from the table feeling nourished and satisfied.
The good news is you don’t have to be perfect! I recommend practicing the 80-20 rule: follow the steps 80% of the time and leave a 20% buffer for your favorite holiday treats. Wishing you a happy, healthy, and joy-filled holiday season!
