Simple Changes to Enhance Your Holiday Health and Joy

As the holiday season approaches, families are encouraged to adopt small changes that can significantly enhance their health and enjoyment during celebrations. The Pennington Biomedical Research Center has launched its “Small Shifts” campaign, emphasizing that even minor adjustments to food choices, physical activity, and mindfulness can lead to better energy and overall well-being.

Dr. John Kirwan, executive director at Pennington Biomedical, underscores the importance of joy and connection during holiday meals. He states, “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.” This year, the focus is on preventing food waste and making healthier choices without sacrificing holiday traditions.

Research from Pennington Biomedical highlights that overpreparation is common during the holidays, leading to unnecessary waste. To combat this, Dr. Corby Martin, Dr. John Apolzan, and their team recommend planning meals around existing food supplies and utilizing technology-assisted strategies for sustainability. Simple steps such as creating a shopping list, planning meals based on what is already available, and freezing leftovers can help reduce waste significantly.

Before diving into holiday feasts, experts suggest starting the day with a balanced meal. Dr. Jacob Mey, an assistant professor in the Mitochondrial Energetics and Nutrient Utilization Laboratory, recommends beginning with smaller portions that include whole grains, fruits, and lean proteins. “Skipping meals completely may cause excessive overeating at your Thanksgiving feast later,” he warns.

When it comes to the main meal, Kate Blumberg, a research dietitian at Pennington Biomedical, advocates for the “plate method” to ensure a balanced diet. This involves filling half the plate with vegetables and fruits, one-quarter with lean protein, and one-quarter with grains or starch. Additionally, making simple substitutions—such as opting for roasted vegetables instead of casseroles or selecting fresh cranberry sauce over traditional options—can save hundreds of calories while maintaining flavor.

Mindful eating is another strategy recommended by experts. Dr. Mey encourages diners to slow down their eating habits by putting down their forks between bites and engaging in conversations with loved ones at the table. This practice not only enhances enjoyment but also aids digestion.

Following the meal, incorporating movement can further benefit health. A brisk ten-minute walk can help lower blood sugar levels and improve digestion, while engaging in family activities or games reinforces the idea that healthy habits can be enjoyable.

When it comes to dessert, choosing one favorite treat and savoring it can lead to greater satisfaction than sampling a variety of sweets. The experts remind us that one indulgent meal does not negate months of healthy habits. The crucial aspect is to return to balanced habits and maintain a positive mindset post-celebration.

“Even one or two of these small changes can make a difference,” Dr. Kirwan emphasizes. “It’s not about doing everything at once. The goal is to build healthy habits that last beyond the holidays.”

For further insights, refer to the research 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.