“The holiday season is just around the corner! The hallmark of most American winter holidays are centered around big, indulgent meals; think Thanksgiving Dinners, Friendsgiving Dinners, Christmas Breakfasts, Christmas Dinners and New Year’s Eve parties. Research shows that Americans gain an average of one to three pounds from Thanksgiving to New Year’s Day, which can mean a weight gain of 10-30 pounds per decade. This may not seem like a number to be concerned about; however, this type of weight gain left unchecked can increase the risk of other serious conditions such as type 2 diabetes and hypertension. So how do we balance our holiday eating without wrecking the holiday cheer?

The plate model is a guide from Harvard’s School of Public Health for creating healthy, balanced and satisfying plates of food. Here are the basics:

• Make most of your meal vegetables and fruits (1/2 of your plate)
• Go for whole grains (1/4 of your plate)
• Protein Power (1/4 of your plate)
• Healthy plant oils (in moderation)
• Drink water, coffee or tea (skip the sugary drinks)”

Island Health Care Courageously (https://islandhealth.org/healthy-eating-for-the-holidays/)