Pennington Biomedical Offers 'Small Shifts' for Healthier Holidays

Experts suggest minor adjustments to food, activity, and mindfulness can lead to a more enjoyable festive season.

Apr. 12, 2026 at 3:26am

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A ghostly X-ray image revealing the internal structures of a plate filled with various healthy foods like vegetables, fruits, and lean proteins, conceptually illustrating how small shifts in holiday eating can lead to a more nourishing and enjoyable experience.An X-ray view of a balanced holiday plate showcases the nutritious ingredients that can fuel festive celebrations.Baton Rouge Today

Researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana are encouraging people to make small, sustainable changes to their holiday routines to improve their health and energy levels without sacrificing the joy of the season. Their 'Small Shifts' campaign focuses on practical tips around meal planning, mindful eating, and incorporating physical activity to create a more balanced holiday experience.

Why it matters

The holidays are often a time of indulgence and overindulgence, which can take a toll on physical and mental wellbeing. Pennington Biomedical's approach aims to empower people to enjoy the festivities while making minor adjustments to their typical routines, leading to long-term healthy habits.

The details

The 'Small Shifts' recommendations include meal planning to reduce food waste, starting the day with a nutritious breakfast to avoid overeating later, using the 'plate method' for balanced meals, making simple swaps like roasted veggies instead of high-calorie sides, practicing mindful eating, and incorporating post-meal movement. Experts emphasize that the goal is not deprivation, but rather finding a sustainable balance that enhances the holiday experience.

  • Pennington Biomedical Research Center launched the 'Small Shifts' campaign in 2026 ahead of the holiday season.

The players

Pennington Biomedical Research Center

A leading research institution in Baton Rouge, Louisiana that focuses on nutrition, obesity, diabetes, and related health issues.

Dr. John Kirwan

An expert at Pennington Biomedical Research Center who emphasizes that the 'Small Shifts' approach is about finding balance, not deprivation, during the holidays.

Dr. Jacob Mey

A researcher at Pennington Biomedical who advises against skipping meals entirely, as that can lead to overindulgence, and instead recommends a balanced approach to eating.

Kate Blumberg

A dietitian at Pennington Biomedical who introduces the 'plate method' as a way to build nutritious and well-rounded holiday meals.

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What they’re saying

“These shifts are not about deprivation or strict rules, but rather about finding a balance that enhances your holiday experience.”

— Dr. John Kirwan, Expert, Pennington Biomedical Research Center

“By making these small changes, you can improve your energy levels, health, and overall enjoyment during the festive season.”

— Dr. John Kirwan, Expert, Pennington Biomedical Research Center

What’s next

Pennington Biomedical Research Center plans to continue promoting the 'Small Shifts' campaign throughout the 2026 holiday season, providing additional tips and resources to help people implement the recommendations.

The takeaway

Pennington Biomedical's 'Small Shifts' approach demonstrates that making minor adjustments to holiday routines can lead to a healthier and more enjoyable festive experience, without having to sacrifice the traditions and indulgences that make the season special.