Ready to navigate the holiday season feeling your absolute best? It's easy to get swept away in the whirlwind of festivities, but the Pennington Biomedical Research Center has a game plan to help you enjoy the celebrations without sacrificing your well-being. Their advice, inspired by the 'Small Shifts' campaign, is simple: making even minor adjustments to what you eat, how you move, and how you think can have a huge impact on your energy, health, and overall enjoyment.
"Holiday meals are all about joy, connection, and tradition," says Dr. John Kirwan, Executive Director at Pennington Biomedical. "But we also know that small, manageable changes – what we call 'small shifts' – can significantly impact how you feel during and after the celebrations."
One area where these 'small shifts' can make a big difference is in reducing food waste. Pennington Biomedical researchers highlight that it's easy to overprepare during the holidays, leading to unnecessary waste. But here's where it gets controversial... a little planning can go a long way. Dr. Corby Martin, Dr. John Apolzan, and their team addressed food waste using a technology-aided sustainability intervention in a research study. They found that practical tips shared with participants during the trial could be easily applied to the holidays.
So, what can you do? Start before you even take the first bite. Create a shopping list, plan meals around what you already have, and freeze leftovers instead of tossing them. When cooking, get creative: reuse vegetable trimmings or bones to make stock and freeze any extra with a date label. Shop intentionally by purchasing only what's needed, choosing smaller sizes, and when the meal is over, save and repurpose leftovers—or compost what you can't eat.
Want an easy win? Start your day right. Dr. Jacob Mey, assistant professor in the Mitochondrial Energetics and Nutrient Utilization (MENU) Laboratory, suggests starting Thanksgiving with a smaller meal, focusing on whole grains, fruits, vegetables, and lean proteins. Skipping meals entirely can lead to overeating later on.
When it's time for the main event, Kate Blumberg, a research dietitian at Pennington Biomedical, recommends the "plate method" for balance. Fill half your plate with vegetables and fruits, a quarter with lean protein, and the final quarter with grains or starch.
And this is the part most people miss... Making a few simple substitutions can also make a big difference. Opt for roasted vegetables instead of casseroles, choose a baked sweet potato over a sugary version, or swap traditional cranberry sauce for a fresh version. These small changes can easily save hundreds of calories without sacrificing flavor.
"That way, you won't overindulge in the higher-calorie holiday treats," Blumberg says.
To manage portions and truly savor your meal, Dr. Mey advises mindful eating. Slow down your eating habits by putting your fork down between bites and engaging in conversation with family and friends.
After dinner, movement matters. A short walk—just 10 minutes at a brisk pace—can help lower blood sugar spikes, improve digestion, and combat fatigue. Make physical activity part of the day's tradition, like a family stroll or a friendly game outside, and reinforce that healthy habits can be joyful ones.
Dessert can also be approached with intention. Choosing the one treat you truly love and taking the time to enjoy it often feels more satisfying than sampling a little of everything. And remember, one indulgent meal doesn't erase months of healthy progress. The key is returning to balanced habits and keeping a positive mindset.
"Even one or two of these small changes can make a difference," Dr. Kirwan adds. "It's not about doing everything at once. The goal is to build healthy habits that last beyond the holidays."
What do you think? Are these 'small shifts' realistic for you? Which tips resonate the most, and which ones do you find challenging? Share your thoughts and experiences in the comments below!
