As the holiday season approaches, experts from the Pennington Biomedical Research Center are offering practical tips to help families enjoy their celebrations while prioritizing health. Building on the Center’s ongoing “Small Shifts” campaign, the message this year emphasizes that even modest changes in how we approach food, physical activity, and mindfulness can significantly enhance our well-being and enjoyment during the festivities.
Dr. John Kirwan, executive director at Pennington Biomedical, highlighted the importance of balancing joy with health during the holidays. “Holiday meals are about joy, connection, and tradition,” he noted. “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.”
Reducing Food Waste Through Smart Planning
One key focus of the research is combating food waste, which often escalates during the holiday season. Researchers at Pennington Biomedical, including Dr. Corby Martin and Dr. John Apolzan, have shared insights from a study that utilized technology to tailor sustainability interventions aimed at minimizing waste. They stress that preventing food waste begins well before the meal is served.
Practical suggestions include creating a shopping list, planning meals around existing pantry items, and freezing leftovers rather than discarding them. Other tips involve reusing vegetable scraps or bones to create stock and clearly labeling frozen items with dates for future use. Intentional shopping—buying only what is necessary and opting for smaller sizes—can also help reduce waste. After the meal, repurposing leftovers or composting items that cannot be consumed are recommended strategies.
Mindful Eating for Healthier Celebrations
To kick off holiday feasting on the right note, Dr. Jacob Mey, assistant professor in the Mitochondrial Energetics and Nutrient Utilization Laboratory, advises starting the day with a lighter meal. “Focus on whole grains, fruits, vegetables, and lean proteins,” he suggested. “Skipping meals completely may lead to excessive overeating later on.”
When it comes to the main holiday meal, Kate Blumberg, a research dietitian at Pennington Biomedical, recommends a balanced approach using the “plate method.” 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—like choosing roasted vegetables over casseroles or opting for a fresh cranberry sauce instead of a sugary version—can substantially reduce calorie intake without compromising flavor.
Dr. Mey also emphasizes the importance of mindful eating. “Slow down your eating habits,” he advised. Techniques such as putting down your fork between bites and engaging in conversation with family can enhance the dining experience and promote healthier portion sizes.
Physical activity after the holiday meal can further enhance well-being. Just a brief 10-minute walk at a brisk pace can help manage blood sugar levels, improve digestion, and alleviate feelings of fatigue. Incorporating movement into holiday traditions, such as family walks or friendly games, reinforces that healthy habits can be enjoyable.
Dessert choices can also reflect intentionality. Selecting one preferred treat and taking time to savor it often leads to greater satisfaction than sampling multiple options. As the experts at Pennington Biomedical remind us, one indulgent meal does not erase the progress made in maintaining a healthy lifestyle. The focus should be on returning to balanced habits and fostering a positive mindset.
“Even one or two of these small changes can make a difference,” Dr. Kirwan reiterated. “The goal is to build healthy habits that last beyond the holidays.”
For further information, 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 in 2022.
