For many, the last few days of the year are when routines fly out the window. But what if you didn’t have to choose between nourishing your body and embracing the delicious spontaneity of celebration season? After decades of studying traditional diets like the Mediterranean diet, we invite you to join us in bringing the best of the old ways forward to usher in a new year of good health and wellbeing.
From the African Heritage Diet Pyramid: Get Your Daily Greens
When culinary historian Dr. Jessica B. Harris, nutrition expert Walter Willett, and their esteemed colleagues met in Oldways’ Back Bay office to develop the African Heritage Diet Pyramid, one of the defining elements of the project was the prominent placement of leafy green vegetables due to their cultural and nutritional significance. Leafy green vegetables are incredibly nutrient-dense, meaning that they have a high concentration of essential vitamins and minerals (including folate and vitamins A, C, E, and K) and yet contain very few calories.
Holiday nutrition is about addition, not subtraction. Carry forth the lessons of the African Heritage Diet Pyramid by using leafy greens to stretch holiday leftovers into balanced, satisfying meals. Scramble them with eggs and leftover cheese from your cheeseboard and serve over a whole grain English muffin for an energizing start to the day. Sauté them with zesty flavorings like Dijon mustard for a bit of acidity that perfectly balances creamy, salty foods like ham or scalloped potatoes. Leafy greens also taste delicious stirred into a Hoppin’ John, a black-eyed pea soup served for good luck on the New Year.
From the Latin American Heritage Diet Pyramid: Share Meals with La Familia
The pleasures of the table are lovingly depicted at the base of each of Oldways’ Heritage Diet Pyramids, and nowhere is this practice more apparent than in the conviviality of Latin American Heritage Diets and lifestyles. “Food is love. It is everything for us. It bonds our families,” shared Dr. Sylvia Klinger in Oldways’ A Taste of Latin American Heritage teacher training program.
When the house is stocked with holiday favorites and you fall out of your regular routine, it’s easy to find yourself aimlessly snacking. Rather than all-day grazing or nibbling leftovers in front of the refrigerator, use this special time of year to gather family members, friends and loved ones around your table for regular meals.
Whether you choose to congregate for breakfast, lunch, dinner or all three, keeping to a regular meal schedule is a helpful way to stay nourished without getting too hungry or too full. You can create a special atmosphere with candles or music, but it’s the company and conversation that will really make a difference. Why snack alone when you could celebrate together?
From the Asian Heritage Diet Pyramid: Trade Your Cocktail for Tea Time
The Mediterranean Diet Pyramid is a great example of how to consume alcohol in moderation as part of an overall healthy diet. But this time of year, some people may find themselves overindulging and may be seeking a festive beverage that the whole family can enjoy together. If this is the case, we invite you to put the tea kettle on and turn your attention to the Asian Heritage Diet Pyramid.
Tea is a traditional beverage all across Asia and is one of the top sources of flavonoids in the diet here in the U.S. Flavonoids are a type of antioxidant (also found in red wine, cocoa and apples) that is linked with a lower risk of heart disease. Swapping a warm cup of brewed tea in place of a cocktail is a way to stay hydrated, support heart health and limit alcohol intake.
From green tea to Darjeeling black tea to oolong tea, and more, there is a flavor out there for everyone. This time of year, we’re especially partial to herbal teas with warm spices like ginger, cinnamon or clove. When preparing and sipping tea, take a cue from traditional Asian Heritage diets and take the time to prepare and sip it mindfully. Mindfulness and gratitude are the perfect reflective mentalities to close out 2025 and enter a New Year.
From the Mediterranean Diet Pyramid: Go for a Walk After the Big Meal
Look to the base of the Mediterranean Diet Pyramid and you’ll see people walking. Across the Mediterranean, the evening meal is often followed by a leisurely stroll around town. In Italy, it’s called a passeggiata, in Spain, it’s called el paseo, and in Greece, it’s called volta. No matter what you call it, walking after a meal is a wonderful habit to instill.
Studies show that walking after a meal reduces blood sugar, which is important for diabetes prevention and management. Going for a daily post-meal walk is also a great opportunity to get to know your neighbors, strengthening social ties in your community that further support health and longevity. Since this time of year tends to be at the height of cold and flu season, it’s also healthy to have activities like walking that bring people outdoors, into fresh air.
Whether you’re drawn to the flavors and traditions of the Mediterranean, the African Diaspora, Latin America or Asia, there is much to be learned from the old ways of cooking, eating and living. Lots of leafy greens, gathering around the table, sipping tea or taking a post-meal walk are all great old ways to add to your holiday time.
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