As the holiday season approaches, the Pennington Biomedical Research Center has released valuable guidelines aimed at helping families celebrate while maintaining their health. Building on their successful “Small Shifts” campaign, experts emphasize that even minor adjustments in food choices, physical activity, and mindfulness can significantly enhance overall well-being during this festive period.
Dr. John Kirwan, executive director at Pennington Biomedical, noted, “Holiday meals are about joy, connection, and tradition.” He further explained that adopting small, manageable changes can have a meaningful impact on how individuals feel during and after the festivities.
One of the primary concerns during the holidays is food waste, which can easily escalate with over-preparation. Researchers at Pennington Biomedical, including Dr. Corby Martin and Dr. John Apolzan, have studied food waste and highlighted practical strategies that can be applied during the holidays. They suggest that a little planning can greatly minimize waste, starting even before meals are prepared.
Strategies for preventing food waste include making a shopping list, planning meals around existing pantry items, and freezing leftovers instead of discarding them. When preparing holiday meals, repurposing vegetable trimmings and bones to create stock can be an efficient way to utilize leftover ingredients. Intentional shopping—purchasing only what is necessary and opting for smaller sizes—can also help reduce waste. After meals, it’s essential to save and repurpose leftovers or compost what cannot be consumed.
Starting the day with a nutritious breakfast can set a positive tone, according to Dr. Jacob Mey, assistant professor in the Mitochondrial Energetics and Nutrient Utilization Laboratory. “Begin your Thanksgiving Day with a smaller-than-usual meal—focus on whole grains, fruits, vegetables, and lean proteins,” Dr. Mey advised. Skipping meals may lead to overeating later in the day, undermining health goals.
When the main meal arrives, dietitian Kate Blumberg recommends using the “plate method” to achieve a balanced plate. This entails filling half the plate with vegetables and fruits, one-quarter with lean protein, and the remaining quarter with grains or starches. Simple dietary substitutions can also contribute to healthier choices, such as opting for roasted vegetables instead of casseroles or choosing fresh cranberry sauce over traditional versions. Blumberg emphasized that these modifications can save hundreds of calories without compromising flavor.
To further enhance the dining experience, practicing mindful eating is essential. Dr. Mey recommends slowing down and engaging in conversation during meals. “One effective method is to put down your fork between bites, allowing time for enjoyable discussions with loved ones,” he said.
Post-meal activity is equally important. Engaging in a brief walk—just 10 minutes at a brisk pace—can help stabilize blood sugar levels, improve digestion, and alleviate fatigue. Incorporating physical activity into holiday traditions, such as family walks or friendly games, reinforces that maintaining healthy habits can be enjoyable.
Dessert can also be approached with mindfulness. Selecting one favorite treat and savoring it can often lead to greater satisfaction than sampling several options. Experts at Pennington Biomedical remind us that enjoying one indulgent meal does not negate months of healthy progress. The key is to return to balanced habits and maintain a positive mindset.
Dr. Kirwan concluded, “Even one or two of these small changes can make a difference. The goal is to build healthy habits that last beyond the holidays.” For further insights, refer to the research published by Brian E. Roe et al., titled “A Randomized Controlled Trial to Address Consumer Food Waste with a Technology-aided Tailored Sustainability Intervention,” in the journal Resources, Conservation and Recycling (2022).
