Written by: Emily Nice, RD, LD

Don’t stuff yourself, you turkey! Make a healthy meal this Thanksgiving by utilizing the plate method. Break your plate into sections like this:

Use ¼ of your plate for protein foods like turkey
Make ¼ of your plate starchy foods such as stuffing or potatoes
Fill ½ of your plate with non-starchy vegetables such as green beans or salad


3 ounces of baked turkey
½ cup of stuffing/dressing
½ cup of roasted sweet potatoes with 1 teaspoon of margarine
½ cup green beans
1 cup of garden salad with 1 tablespoon of low-fat dressing

*This meal contains approximately 489 Calories and 54 grams of carbohydrate (3 ½ carbohydrate choices)

Other Considerations
-Take smaller portions of various foods to include more of your favorites but continue to control carbohydrate intake at a more manageable level for your body.
-Using a smaller plate can help with portion control.
-If you are going to indulge in a dessert, limit your portion size and count the carbohydrates toward the goal for that meal.
-Try to be more active during the day.
-Don’t gobble your food too quickly. Take time to savor the flavors so you don’t overeat.
-Focus on your family time and enjoy the holiday!


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