Portion Control, Pears and Healthy Holidays 2018

The Holidays are a marvelous opportunity to spend time with friends, and family. Holiday foods are abundant, essential part of all family celebrations, office parties, and any occasion we can think of. For people who are on special diets, or trying to maintain a healthy routine for a healthy weight this time of the year can be potentially challenging and/or frustrating. There are strategies during the holiday season that help to maintain a reasonable and healthy meal plan. While still enjoying all the delicious and favorite holiday dishes.

• Before going to a party, eat something light. This strategy will prevent eating without any consideration to portion control, since you will not feel “very hungry” from not eating many hours prior to the party.
• Serve in a plate your preferred foods, including lean protein such turkey, roast beef, ham, fish. Since protein is more satiating than carbohydrates and fats; lean protein can help to keep food portions in control. Always be mindful of portion control.
• For many, a party is not a party without dessert. For those people, simply enjoy it without feeling “guilty”. One slice can make very enjoyable the whole experience of eating. Again, the strategy is portion control.
• For others, fresh fruit as a dessert can satisfy the need for sweets. It is highly recommend to consult a registered dietitian/nutritionist for more ideas, and strategies for a healthful and delicious holidays.
• Speaking of healthy options, the month of December is National Pear Month.
• Pears are a good source of nutrition, provide vitamin C and potassium. A medium pear has 6 healthy-grams of fiber! Pears provide pectin, a water-soluble fiber that helps to reduce cholesterol levels.[1]
• There are 10 varieties of pears and all are in season this month. Just by adding a pinch of imagination to a cup of culinary skills pears can be easily incorporated to any holiday dish from appetizers to desserts.

By Araceli Vázquez, MS, RDN, LD

[1]USA Pears website: https://usapears.org/articles/celebrate-national-pear-month/. Accessed December 09, 2018