how to build a healthier holiday feast plate

How to Build a healthier holiday feast plate?
Food is undeniably at the heart of holiday celebrations. Whether it’s roasted turkey, buttery mashed potato or grandma’s classic shepherd’s pie–there is no reason why you can’t, and shouldn’t, enjoy your favourite holiday dishes. Whether your strategy is to have a weight neutral holiday or to budget every bite, we are here to provide some festive plate portion tips!

1. Use Smaller Dining-ware
The sizes of plates can unconsciously influence how much food someone eats. At the same time, they are usually unaware of the change in their portion size when they have a large dish. Therefore, swap your plate for a smaller alternatives across the holiday to reduce food intake and prevent overeating.

2. Start All Meals With a Glass of Water
Drink a couple glasses of water before your festive feast can certainly aid portion control. By filling up on water, you will feel less hungry and avoid overeating; being well hydrated also helps you distinguish between hunger and thirst.

3. Use Your Plate as a Portion Guide
Gravitate towards the green sides. Try to fill up half your plates with vegetables which are lower in calories and higher in fibre. Fill the rest of your plate by putting a quarter of starchy food and a quarter of lean protein. Stay on the smart choice!

4. Take It Slowly
Eating quickly makes you unaware of your hunger signal. Your brain takes around 20 minutes to process signal from your stomach and sense whether you are getting full. Therefore, slowing down your eating habit can reduce food intake. Health experts also recommend taking smaller bites and chewing every mouthful for at least five or six times before swallowing. Let’s give it a try!

5. Ease Up on Sauces and Spreads
Sauces served along the Christmas feast like cranberry sauce, gravy, etc. are heavenly delicious. However, they are high in added fat and sugar. Be aware of the sauce portion that you will be having. Aim for 2-3 tablespoons and try to keep it low.

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