“Holiday meals are about joy, connection, and tradition,” says John Kirwan, MSc, PhD, FACSM, executive director at Pennington Biomedical Research Center at Louisiana State University. “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.” Pennington Biomedical researchers caution that it’s easy to overprepare during the holidays, but a little planning can go a long way toward reducing food waste. Corby Martin, PhD, FTOS; John Apolzan, PhD; and their research team addressed food waste with a technology-aided tailored sustainability intervention in a research study, and many practical tips shared with participants during the trial are applicable to the holidays as well.
Food waste prevention starts before the first bite. Making a shopping list, planning holiday meals around what you already have, and freezing leftovers instead of tossing them are all easy, practical steps people can consider during the holidays. When prepping the holiday meal, consider reusing vegetable trimmings or bones to make stock and freeze any extra with a date label for later use. 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.
One of the easiest small shifts to make is to start the day off right, according to Jacob Mey, PhD, an assistant professor in the Mitochondrial Energetics and Nutrient Utilization, or MENU, Laboratory at Pennington.
“Start your [holiday] with a smaller-than-usual meal—focus on whole grains, fruits, vegetables, and lean proteins,” Mey says. “Skipping meals completely may cause excessive overeating at your [holiday] feast later.”
When it’s time for the big meal, Kate Blumberg, RD, and research dietitian in dietary assessment and nutrition counseling at Pennington Biomedical, recommends the “plate method” for balance—filling half the plate with vegetables and fruits, one-quarter with lean protein, and one-quarter with grains or starch.
Making a few simple substitutions throughout the meal can also add up quickly: opting for roasted vegetables instead of casseroles, choosing a baked sweet potato over a sugary version, or swapping traditional cranberry sauce for a fresh version can easily save hundreds of calories without sacrificing flavor.
“That way, you won’t overindulge in the higher-calorie holiday treats,” Blumberg says.
To help manage portions and truly enjoy your meal, Mey advises practicing mindful eating. “One of the things you can do is practice eating mindfully, or just slow down your eating habits,” he said. “A great, simple way to do this is to put down your fork between every bite and have a conversation with all the wonderful friends and family that you have at your dinner table.”
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. Making physical activity part of the day’s tradition, such as a family stroll or a friendly game outside, reinforces that healthy habits can also be joyful ones.
Dessert, too, can be approached with intention. Choosing the one treat you truly love and taking time to enjoy it often feels more satisfying than sampling a little of everything. And as Pennington Biomedical’s experts point out, one indulgent meal doesn’t erase months of healthy progress. What matters most is returning to balanced habits and keeping a positive mindset.
“Even one or two of these small changes can make a difference,” Kirwan says. “It’s not about doing everything at once. The goal is to build healthy habits that last beyond the holidays.”
— Source: Pennington Biomedical Research Center