Nutrition Spotlight: Strategies for Constructing a Balanced Holiday Plate

Written by: Jonas Quinteros, MS, RDN, CHSU-COM Culinary Medicine Lead Instructor

With the arrival of November and the holiday season, many individuals anticipate gatherings with family and friends, sharing traditional meals, and enjoying seasonal dishes. Although holiday celebrations frequently focus on food, maintaining a balanced eating pattern does not require eliminating cherished foods or traditions.

The U.S. Department of Agriculture (USDA) recommends incorporating a variety of foods from different food groups to support overall health and wellness. A balanced holiday plate may include colorful vegetables, fruits, protein-rich foods, and grains or other carbohydrate sources.

These foods supply essential nutrients, including fiber, vitamins, minerals, and protein, which are necessary for normal physiological functions. A practical strategy involves constructing a plate that incorporates multiple food groups while also accommodating traditional favorites.

Components of a Balanced Holiday Plate

• Vegetables: Examples include roasted Brussels sprouts, green beans, carrots, or a seasonal salad.
• Protein: Options may include turkey, lentil loaf, beans, tofu, or another preferred protein source.
• Grains and Starches: Examples include mashed potatoes, stuffing, rice, sweet potatoes, or dinner rolls.
• Fruits: Options may include cranberry sauce, pomegranate salad, or fresh seasonal fruit.
• Favorite Treats: This may include a slice of pumpkin pie, a traditional family dessert, or another preferred holiday treat.

Nutrition Tip: One meal does not determine overall dietary patterns. Instead of emphasizing strict food rules or restrictions, strive for balance, variety, and enjoyment throughout the holiday season.

During the November holiday season, it is important to recognize that food serves not only as nourishment but also as a significant aspect of culture, tradition, and social connection. Constructing a balanced holiday plate is not about achieving perfection, but rather about making choices that support health while appreciating the foods and experiences that define the season.

Reference: U.S. Department of Agriculture. MyPlate: Celebrations and Gatherings.

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