The Scientifically Perfect Thanksgiving Plate

In order to begin, we must first find the most optimal dishes to include in a Thanksgiving spread. According to MyPlate - a project funded by the United States Department of Agriculture - one’s meal should include fruits and vegetables, protein foods, carbohydrates, grains, and dairy. These major food groups serve as the instruction manual for your plate. Yes, some foods definitely check all of the boxes, but others are better nutritionally and more flavorful. With some research, I have identified the most optimal Thanksgiving dishes, listed below for your convenience:

On to the side dishes! Firstly, stuffing-- a delicious side that offers a great source of fiber and carbs. However it should be eaten in moderation so keep it at around 15% of your plate. Next is mashed potatoes, A fan favorite. Yet again, they are a great source of fiber and carbs - but remember, moderation is key. Keep them at around 10% of your plate to enjoy their benefits without risking a spike in your blood sugar. As for sweet potatoes, they are a nice sweet addition to a majority savory plate. This allows for variation in flavor that is so important in any meal, however because of the sugar content in a sweet potato dish it should be kept at around 5% of your plate. Next is brussels sprouts - though they can be substituted by any other vegetable. These not only offer health benefits, but also aesthetic value. Because vegetables add color, they should take up about 5% of your plate. Green bean casserole is great for antioxidants and fiber, however because of the additional toppings on this side dish it should take up 5% of the plate. Because mac n’ cheese is one of the few dishes including dairy and cheese, it should take up approximately 10% in order to balance out both the food groups included on this plate and texture and flavor. Additionally, cranberry sauce is a great source of vitamins, sweet flavor, and color. Just a dollop will provide a great tangy contrast in flavor, it should take up approximately 5% of your plate. Gravy is meant to be drizzled over your mashed potatoes, stuffing, and turkey (if that is your choice of protein). It is a great flavor enhancer that doesn’t overwhelm the meal, when drizzled over other dishes it should take up around 5% of the plate. And finally… of course! Pumpkin pie! One slice should suffice, taking up about 10% of your plate (but maybe put it on a different plate if you don't want courses to touch). But make sure to save me a slice for giving you this advice ;). If you are interested in a second slice of pie, I would recommend apple pie as it is an added source of fiber and vitamins that yet again offers variation in flavor. This ratio not only offers a great variation in flavor, aesthetics, and texture, but also is beneficial nutritionally with just enough of each of the major food groups and a surplus in vitamins, minerals, and other nutrients!

“Okay, that's all well and good, but in what order do we eat these dishes to conserve space in our bellies?” I’m so glad you asked, dear reader! While I can’t necessarily give you an exact scientific order, I can give you some pointers. First, do NOT eat mashed potatoes, stuffing, or sweet potatoes first - EVER - if you want to conserve space in your stomachs. In order to understand why, let me explain ghrelin and leptin. Ghrelin and leptin are hormones that control your appetite and your fullness: ghrelin increases appetite, while leptin signals that you are starting to feel full. When one eats meals that are high in carbohydrates, their leptin levels increase dramatically and make you feel more full. This means eating carb heavy dishes like mashed potatoes, stuffing, and sweet potatoes first will leave you with no space left before you are even halfway through your meal! Instead opt to eat your veggies first; finish the brussels sprouts before anything else. This leaves ample space in your stomach for more food. After you have already eaten something lighter, you can begin to work away at the more carb heavy dishes, but instead of finishing them one by one, try to alternate between each of the dishes along with the cranberry sauce and your choice of protein. This strategy will not only allow you to enjoy all of the flavors in the meal, but will also help you to feel more fulfilled. And to end the meal, save the best for last: dessert. Pie is the perfect way to end your dinner. Ending with a rich, sweet, and creamy pumpkin pie will cleanse your palette, while apple pie is an acidic and flavorful dessert that will create some excitement in your meal. This provides one last hurrah for your Thanksgiving dinner!

I hope everyone has a fantastic Thanksgiving break and Thanksgiving dinner! Remember to add a variety of foods with different flavors, colors, and nutritional benefits to your plate, use the proportions guide to give your plate the perfect ratio, and keep your ghrelin levels high and leptin levels low by starting light then going to the more fulfilling dishes. Thank you for reading my first article as a writer for The Nighthawk Times! It has been such a fun experience to research for and write this article and I can’t wait to write my next one.