Building a Better Plate1
Thanksgiving is right around the corner— a time for family and gratitude. Unfortunately, holidays have become a time for overeating, followed by weight gain and feelings of guilt. Here are some helpful tips for choosing your food wisely this holiday using MyPlate.
Know true hunger
Before you take a bite of your Thanksgiving dinner, ask yourself, “Why am I eating?” If your reasons are anything aside from being hungry, put your fork down and wait.
Focus on food
Multitasking and distractions make it hard to measure our fullness cues. Instead of mindlessly grazing, make food your singular focus while eating.
Listen to your body
Forget “good” and “bad” foods. There are certain foods that your body wants sometimes. Both a salad or pumpkin pie are great as long as you listen to your body’s needs. Re-member: Everything in moderation!
Mashed Sweet Potatoes3
- 4 medium sweet potatoes, peeled and cubed
- 1 tbsp. butter
- 3 cloves garlic, chopped
- 1/2 cup low-fat milk
- 2 tbsp. light sour cream
- Salt and pepper, to taste
In a large pot, boil sweet potatoes until ten-der. Drain in a colander. In the same pan, sauté garlic in butter until lightly golden. Return potatoes to the pan. Add milk and sour cream. Mash until smooth and season to taste.
Serving size: 3/4 cup, 151 calories, 3.5 g total fat, 3 g fiber
By: Ashley Salazar, Pepperdine Dietetic Intern
Reviewed by: Yoolim Hong, MS, RD
2. Tribole E and Resch E. Intuitive Eating. 2012.