As the holiday season approaches, the Pennington Biomedical Research Center is offering practical advice to help families celebrate while prioritizing their health. Building on the success of their “Small Shifts” campaign, the Center emphasizes that minor adjustments in food choices, physical activity, and mindfulness can significantly enhance well-being and enjoyment.
Dr. John Kirwan, executive director at the Center, highlights the importance of maintaining joy and connection during holiday meals. “Holiday meals are about joy, connection and tradition,” he stated. “But we also know that small, manageable changes—what we call ‘small shifts’—can have a meaningful impact on how you feel during and after the celebrations.”
Planning is crucial for reducing food waste, which often escalates during the holidays. Dr. Corby Martin and Dr. John Apolzan, along with their research team, conducted a study that addressed food waste using technology-aided tailored sustainability interventions. They provide practical recommendations that can be easily applied during the festive season.
Before the celebrations begin, individuals are encouraged to create a shopping list and plan meals around existing pantry items. Freezing leftovers instead of discarding them can also help minimize waste. During meal preparation, consider reusing vegetable trimmings or bones to create stock, and label any extra food for future use. Intentional shopping—buying only what is necessary and selecting smaller sizes—can further contribute to sustainability. When the meal concludes, saving and repurposing leftovers or composting uneaten food are effective practices.
The way individuals start their holiday meals can also influence their overall experience. Dr. Jacob Mey, assistant professor at the Mitochondrial Energetics and Nutrient Utilization Laboratory, recommends beginning with a smaller meal featuring whole grains, fruits, vegetables, and lean proteins. “Skipping meals completely may cause excessive overeating at your Thanksgiving feast later,” he cautioned.
As the main meal approaches, Kate Blumberg, a research dietitian at Pennington Biomedical, suggests employing the “plate method” for balanced nutrition. This involves filling half the plate with vegetables and fruits, one-quarter with lean protein, and the remaining quarter with grains or starch. Simple substitutions can also help: choosing roasted vegetables over casseroles or opting for a baked sweet potato instead of a sugary version can save significant calories without diminishing flavor. “That way, you won’t overindulge in the higher-calorie holiday treats,” Blumberg noted.
Mindful eating is another essential practice for enjoying holiday meals. Dr. Mey advises slowing down eating habits by putting down utensils between bites and engaging in conversation with family and friends. This approach not only enhances enjoyment but also aids in managing portion sizes.
Physical activity remains vital during holiday gatherings. A brief walk, even just 10 minutes at a brisk pace, can mitigate blood sugar spikes, improve digestion, and reduce fatigue. Incorporating movement into holiday traditions, such as family strolls or outdoor games, reinforces the notion that healthy habits can be enjoyable.
When it comes to dessert, experts suggest being selective. Choosing one favorite treat to savor can often provide greater satisfaction than sampling several options. As the experts at Pennington Biomedical remind us, one indulgent meal does not negate months of healthy progress. The key is to return to balanced habits and maintain a positive mindset.
“Even one or two of these small changes can make a difference,” Dr. Kirwan emphasized. “It’s not about doing everything at once. The goal is to build healthy habits that last beyond the holidays.”
For more in-depth information on this topic, refer to the study by Brian E. Roe et al., titled “A Randomized Controlled Trial to Address Consumer Food Waste with a Technology-aided Tailored Sustainability Intervention,” published in the journal Resources, Conservation and Recycling in 2022.
