If there is ever a day we go a bit overboard with portions and serving sizes, it’s Thanksgiving. Generally speaking, at least in my family, it always feels like we need a nap after feasting (definitely not because of the tryptophan, which I’m pretty sure isn’t even true).
Instead of just accepting that everybody is going to stuff their faces until they are sick, there are ways to have a little bit more self control, and Dayton Children’s Hospital in Ohio is helping out by providing a photo of what portion sizes should actually look like for a kid’s meal on Turkey Day.
The U.S. Department of Agriculture recommends half a child’s plate be filled with fruits and vegetables. “Before you add anything else to your child’s plate, choose the fruits and veggies,” says Becky Gonter-Dray, RD, CSP, LD, pediatric dietitian at Dayton Children’s. “Choose low-calorie options, such as green beans, carrots, broccoli, even a side salad. Strawberries and red grapes add wonderful color to the plate, as well. For the starchy vegetables, like corn or potatoes, keep servings to a quarter of a cup.”
Children only need two to three ounces of meat a day, depending on their age. Three ounces is the size of a deck of cards or a computer mouse so keep the portion of turkey to no bigger than that size. For carbohydrate-heavy items, like rolls and stuffing, go lightly. “A half a roll should be enough for a child’s appetite,” says Gonter-Dray. “For stuffing, keep it to a quarter of a cup.” Side items and condiments can add a lot of unnecessary fat to a child’s diet. Keep gravy, butter and dip to a minimum. “No more than a tablespoon each,” says Gonter-Dray. “Look for alternatives, such as substituting hummus for dip or using the plain turkey drippings without adding all the flour to make gravy.”
It can be difficult to refrain from devouring some of our favorites, especially the ones we only have once a year. Just from looking at the most Googled dishes during the holidays makes it clear that casseroles and pies are the popular items in homes across the country. But we should all try to show some restraint, especially for the kids.
