Small Changes Can Enhance Your Holiday Experience

As the holiday season approaches, the Pennington Biomedical Research Center is encouraging families to embrace small changes that can enhance both health and enjoyment during celebrations. Building on their successful “Small Shifts” campaign, experts stress that even modest adjustments in food choices, physical activity, and mindfulness can significantly improve overall well-being.

Dr. John Kirwan, executive director at Pennington Biomedical, emphasizes the importance of maintaining joy and connection during holiday meals. He notes 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 and Enhancing Sustainability

The holiday season often leads to overpreparation and food waste. To tackle this issue, researchers at Pennington Biomedical, including Dr. Corby Martin and Dr. John Apolzan, suggest practical strategies for families. Their recent study introduced a technology-aided tailored sustainability intervention aimed at reducing food waste. Participants provided valuable insights that can be applied during the holidays.

Preventing food waste starts with careful planning. Creating a shopping list, preparing meals based on existing ingredients, and freezing leftovers are simple yet effective strategies. It is beneficial to repurpose vegetable trimmings and bones to create stock and label any extras for future use. Shoppers are advised to buy only what is necessary and consider portion sizes, saving or composting leftovers as needed.

Practical Tips for Healthy Celebrations

On the day of the festivities, Dr. Jacob Mey, assistant professor in the Mitochondrial Energetics and Nutrient Utilization Laboratory, recommends beginning with a lighter meal. “Focus on whole grains, fruits, vegetables, and lean proteins,” he advises. Skipping meals can lead to overeating later during the main feast.

When it comes to the holiday meal, Kate Blumberg, research dietitian at Pennington Biomedical, suggests utilizing the “plate method” for balanced portions. This involves filling half of the plate with vegetables and fruits, one-quarter with lean protein, and the remaining quarter with grains or starch. Simple substitutions can also yield significant benefits; for instance, opting for roasted vegetables instead of casseroles or fresh cranberry sauce instead of a sugary version can save calories without loss of flavor.

Mindful eating is another key strategy. “Put down your fork between bites and engage in conversation with your family and friends,” Dr. Mey recommends. This practice helps manage portion sizes and enhances the enjoyment of meals.

After the feast, incorporating movement can further improve health outcomes. A brisk 10-minute walk can lower blood sugar levels, aid digestion, and reduce fatigue. Making physical activity a family tradition, such as a post-meal stroll or a friendly outdoor game, promotes joyful and healthy habits.

Dessert can also be approached with intention. Choosing one beloved treat to savor often provides greater satisfaction than sampling multiple options. Experts at Pennington Biomedical remind us that indulging occasionally does not negate months of healthy progress. The key is to return to balanced habits with a positive mindset.

Dr. Kirwan concludes by highlighting that even one or two small changes can create a noticeable difference. “It’s not about doing everything at once. The goal is to build healthy habits that last beyond the holidays,” he adds.

For more detailed insights, see 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 Resources, Conservation and Recycling in 2022.