As the holiday season approaches, families are encouraged to implement small changes that can lead to healthier and more enjoyable celebrations. The Pennington Biomedical Research Center has launched its annual “Small Shifts” campaign, promoting the idea that modest adjustments in food, movement, and mindfulness can significantly enhance energy and overall well-being during this festive time.
Dr. John Kirwan, executive director at Pennington Biomedical, emphasizes the importance of holiday meals as a time for joy and connection. “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,” he stated.
Reducing food waste is another critical focus this holiday season. According to researchers at the center, it is common for families to overprepare during the holidays, leading to excess food that often goes uneaten. Dr. Corby Martin and Dr. John Apolzan have conducted studies on food waste prevention, highlighting practical tips for families to consider. For instance, creating a shopping list and planning meals around existing pantry items can help minimize waste. Additionally, freezing leftovers instead of discarding them is a simple yet effective practice.
When planning holiday meals, families are encouraged to use vegetable trimmings or bones to create homemade stocks, which can be frozen with a date label for future use. Thoughtful shopping is also advised—purchasing only necessary items, selecting smaller quantities, and saving or composting leftovers can make a significant difference.
To kick off the festive day, Dr. Jacob Mey, an assistant professor in the Mitochondrial Energetics and Nutrient Utilization Laboratory, recommends starting with a lighter breakfast. “Focus on whole grains, fruits, vegetables, and lean proteins,” he said, noting that skipping meals can lead to excessive overeating later in the day.
During the main meal, Kate Blumberg, a research dietitian at Pennington Biomedical, suggests using the “plate method” to achieve a balanced meal. This involves filling half the plate with vegetables and fruits, one-quarter with lean protein, and the remaining quarter with grains or starch. Simple ingredient substitutions can also greatly reduce calorie intake—opting for roasted vegetables instead of richer casseroles, choosing baked sweet potatoes over sugary versions, and switching to fresh cranberry sauce.
Mindful eating practices are also essential for enjoying holiday meals. “One of the things you can do is practice eating mindfully, or just slow down your eating habits,” Dr. Mey advises. He suggests putting down utensils between bites and engaging in conversation with family and friends at the table, which can enhance the overall dining experience.
After the meal, incorporating physical activity can further support health. Even a brief, brisk 10-minute walk can help lower blood sugar levels, improve digestion, and combat post-meal fatigue. Families are encouraged to establish traditions that include physical activity, whether it’s a leisurely stroll or a friendly game, reinforcing that healthy habits can also be enjoyable.
Dessert can be approached with similar intention. Choosing a single favorite treat and savoring it can often provide greater satisfaction than sampling multiple options. Pennington Biomedical’s experts remind everyone that one indulgent meal does not negate months of healthy habits. The focus should be on returning to balanced practices and maintaining a positive mindset.
“Even one or two of these small changes can make a difference,” Dr. Kirwan added. “It’s not about doing everything at once. The goal is to build healthy habits that last beyond the holidays.”
For additional insights, refer to the study conducted 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 *Resources, Conservation and Recycling* (2022).
