food choices

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Fresh Farm to Table

Father and child at farmer's market

Farm to Table Summer Fun

Did you know agriculture is a significant Ohio industry, contributing billions to our state economy? If you are looking for something fun to do with your children this summer consider a visit to a local farmer’s market. Many markets offer family friendly activities and, of course, fresh & healthy food at competitive prices. Click here to find a market near you. In addition to local fruits and vegetables, many farmer’s markets offer bread, eggs, pastries, homemade soups, meats, jams, jellies, flowers, and wares such as pottery and jewelry. Foods to avoid or use caution at farmer’s markets include raw sprouts, milk,  and cheeses as they pose a greater risk of food-borne illness particularly in vulnerable populations such as children, the elderly, people with chronic diseases, and pregnant women.

The Slow Food movement, according to chef and activist Alice Waters, is in direct contrast to the fast convenience foods we have become used to. Slow foods prioritize locally grown foods like the kinds you will find at your neighborhood farmer’s markets. These foods are grown responsibly and support your community. Alice’s passion for using locally sourced and seasonal ingredients was the inspiration for her fresh market-inspired restaurant, Chez Panisse and her life’s work promoting farm to table education. Her Edible Schoolyard Project promotes children’s involvement in the preparation and consumption of their food and embedding agricultural practices into their everyday lives.

Interested in starting your own garden so you can practice farm to table? Ohio State University Extension has a plethora of resources designed for beginners. Already practicing farm to table with produce to share? Check out our guidance on creating your own food business.

 

Written by: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County, reister.6@osu.edu

Reviewed by: Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

 

 

Going Mad for Pancakes this March!

healthy pancakes topped with fruit

While pancakes have probably been a part of your mornings for as long as you can remember, these tasty mouthfuls of goodness have quite a history of their own. Did you know that pancakes may have been around since the stone age?

In honor of the religious season of Lent, some people may abstain from eating animal products like butter, eggs and milk. Shrove Tuesday or Fat Tuesday has traditionally been a day of celebration prior to Lent, where people would use up these ingredients by making foods such as pancakes in order to prevent waste. Today, Fat Tuesday wraps up Mardi Gras and is celebrated the day before Ash Wednesday each year. There are many traditions surrounding the history of this season including king cakes, parades, parties, masks and of course pancakes!

While it is fun to indulge during your celebrations, try giving your pancakes a healthy twist by making them with whole grains or nuts. Whole wheat flour, oat flour, or almond flour can give your pancakes a kick of nutrients traditional pancakes lack. Rather than loading your stacks up with traditional syrups that often contain considerable amounts of sugar, try topping your flapjacks with fresh fruit (natural sugar), nut butter or plain yogurt.

Utah State University Extension suggests replacing oil with applesauce or mashed avocado and adding flaxseeds or chia seeds for a boost of fiber, omega-3 fatty acids, and antioxidants. Costing around just $2.00, this recipe is also wallet healthy!

Healthy Breakfast Pancake Recipe 

Ingredients:

  • 1 cup oats, blended
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 large egg
  • 1/2 cup milk
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 mashed banana

Directions:

  • In a blender or small food processor, finely blend oats (or use flour if this isn’t an option).
  • In a large bowl, whisk together the blended oats, baking powder, baking soda, salt, and cinnamon.
  • In a separate bowl, whisk the egg, milk, yogurt, honey, vanilla, and mashed banana.
  • Pour the wet ingredients into the dry ingredients and mix until just combined (be careful not to overmix).
  • Heat a non-stick skillet or griddle over medium heat and lightly grease it with cooking spray or a little oil.
  • Pour batter onto the skillet for each pancake and cook for 2-3 minutes, until bubbles form on the surface. Flip and cook for another 2 minutes until golden brown.
  • Serve with fresh fruit, nut butter, or a drizzle of honey for a healthy topping.

According to the American Academy of Pediatrics, meal time is a great way for families to stay connected. However, busy schedules can often make it difficult to eat together. Don’t limit your routine to just dinner plans. Breakfast together can be just as rewarding especially when you consider families who eat together three times a week enjoy health benefits such as lower rates of obesity, depression, and substance abuse. Consider getting children involved in the meal preparation too. Pancakes are the perfect anytime meal to mix, measure, stir, and flip!

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County.

Reviewer:  Daniel Remley, Extension Field Specialist, Family and Consumer Sciences Nutrition/Wellness

Packing a Healthy Lunch

A closeup of hands packing snacks into a pink lunch box

Finding ideas for packing lunches can be challenging, especially with our busy schedules. Sometimes, we opt for convenient but less nutritious food items. However, packing a healthy lunch can help fuel our bodies for a hectic day and provide the nutrition we need to stay healthy. Here are some tips for packing a nutritious lunch:

How to Pack a Healthy Lunch

  • Include Each Food Group: When packing your lunch, aim to include foods from each of the five food groups: vegetables, fruits, grains, protein, and dairy.
  • Avoid Pre-Packaged Lunches: Pre-packaged lunches often contain highly processed foods. Items like lunch meat, Hot Pockets, chips, cookies, and sugary beverages, including sports drinks like Gatorade, may be convenient but lack essential nutrition. Instead, consider making a sandwich with whole-grain bread and adding carrots and an apple.

Other foods to include in your packed lunches include:

  • Berries: High in fiber, berries are rich in antioxidants and disease-fighting nutrients.
  • Fatty Fish: Fish such as salmon are excellent sources of protein and omega-3 fatty acids, which can help prevent heart disease.
  • Leafy Greens: Greens like spinach and kale provide vitamins A and C, as well as calcium.
  • Nuts: Hazelnuts, walnuts, almonds, and pecans are great sources of plant protein and monounsaturated fats, which may reduce the risk of heart disease.
  • Olive Oil: A good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which contribute to heart health.
  • Whole Grains: Foods like oatmeal and brown rice are excellent sources of soluble and insoluble fiber, along with B vitamins and minerals that help lower cholesterol and protect against heart disease and diabetes.
  • Yogurt: A good source of calcium and protein, yogurt contains live cultures (probiotics) that can protect against harmful bacteria.
  • Cruciferous Vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, and others. They are high in fiber and vitamins.
  • Legumes: Beans such as kidney, black, and garbanzo beans are packed with fiber, folate, and protein, and studies show they can help reduce the risk of heart disease.

Next time you’re packing lunches for your family, remember to include some of the healthy options mentioned above. Choosing the right foods to fuel our bodies is essential, as the nutrients we consume support our brain, muscles, bones, nerves, skin, and immune system. Nutrition emphasizes a balanced diet, so be sure to include items from each of the five food groups. Proper nutrition helps protect against various illnesses and diseases, including heart disease and diabetes.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Food Safety While Gift Giving for the Holiday Season

Stacked holiday gifts.

As the holiday season approaches, it’s a great time to share gifts with your loved ones. If you’re considering giving the gift of food, there are many options, including subscription boxes, home-delivered groceries, and homemade treats. However, when sending food gifts, it’s important to prioritize food safety to keep your loved ones safe.

The most crucial step when giving food as a gift is to communicate with the recipient.

  • Ask about any food allergies or aversions they may have.
  • Find out if they will be home when the food is delivered so they can refrigerate it promptly. Perishable items or cooked meals can cause food poisoning if left out for more than 2 hours. Bacteria that lead to food borne illnesses multiply rapidly when food is in the “danger zone,” which is between 40°F (4°C) and 140°F (60°C).
  • Let them know how the food should arrive. Perishable items should arrive frozen, partially frozen with visible ice crystals, or at least at refrigerator temperature (40°F (4°C) or below when measured with a food thermometer). If the food arrives above 40°F (4°C), it should be discarded.
  • Ensure they understand how to store the food. All perishable items should be placed in the refrigerator or freezer as soon as possible.
  • Consider providing safety tips for preparing and cooking the food, as well as advice on storing leftovers.

When gifting homemade canned goods, it’s essential to follow proper guidelines. Adhere to Cottage Food laws when gifting home-canned items. A Cottage Food Operation refers to a person producing non-hazardous food items in their home, such as baked goods, jams, jellies, and fruit butter. Home-canned foods are items that someone has canned for their family’s consumption. It is not advisable to share foods that do not appear on the Cottage Food list. Home-canned foods can carry risks, such as botulism, a severe illness caused by a toxin produced in improperly canned items.

There are many non-perishable food items that are a great option for gifts. Below are some low-risk food gift ideas and recipes you may want to try.

Gift from the Kitchen Recipes

As the holiday season approaches, gifting food can be a delightful option, but it’s important to prioritize food safety. Make sure to follow the tips above to keep your family and friends safe this holiday season.

Author: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Reviewer: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County 

Connect with Heritage Diets for Health

foods on Thanksgiving table

This time of year, many of us look forward to family traditions as we plan our holiday meals.  Beloved dishes, made with love from recipes handed down through generations, may fill our Thanksgiving table. While many of our modern traditional holiday foods may be laden with rich sauces or sugary ingredients, there is something valuable about exploring traditional foods, consumed by our ancestors.   

The origin of Thanksgiving is centered around the celebration of the settlers’ first harvest in the New World, which was successful due to the guidance of the indigenous people, who were familiar with the native plants, soils and seasons. This harvest provided life-sustaining foods. Most of our forefathers (and mothers) lived off the land, and enjoyed foods that were grown or raised nearby, and prepared in their own kitchens.  While current news stories debate the benefits of following one restrictive “diet” or another for health or weight-loss, current nutrition research is moving towards a food-based approach to healthy eating, in which many of the “best practices” seem to be rooted in tradition, such as the Mediterranean diet. The Mediterrranean Diet, including dietary practices of peoples living in the region surrounding the Mediterranean Seas, has been studied by scientists for more than 50 years and is currently ranked highly for its contributions to various aspects of health and disease prevention. Cultural eating patterns were established, during a time when people were less removed from the foods that consumed and relied more on their natural environment for sustenance. Most of our ancestors were more “food literate”, knowing about the origins of their food, how it was produced and its impact on their health and connection to the natural environment, than we are today.

Children involved in a home or school garden are more likely to eat the foods it produces. They contribute to growing it, they are familiar with it, and somehow more connected to it. Connecting people with food and where it comes from through the dietary practices of their ancestors, or Heritage diets, does the same thing. Oldways is a non-profit organization that created the Mediterranean Diet Food Pyramid, as well as many other resources to help individuals understand their cultural heritage through food, including African, Asian and Latin American Heritage eating patterns. The Center for Disease Control commissioned the Native Diabetes Wellness Program (NDWP), to address health issues by helping indigenous peoples revisit food systems of their ancestors.

While these heritage diets differ in their geographic origin, they all have some things in common, including the emphasis on plant-based foods, herbs and spices for flavor, home prepared meals, and time together around the table. If you are interested in eating healthier and enjoying your meals more, look to heritage diet practices. Here are some simple practices to get started:

  • Mediterranean Diet:  Vegetables and grains are important, with fish and dairy also playing a regular role on the plate. Healthy fats, such as olive oil, are the norm, and fruit dishes preplace rich desserts.
  • African Heritage Diet: Rice and Beans are a staple as well as potato “mashes” combining cooked potatoes or yams with other vegetables and regional spices.
  • Asian Heritage Diet: Vegetables take center stage w/meat more of a garnish. Hot soups are popular, and tea is a staple beverage.
  • Latin American Heritage Diet: The 3 sisters, interdependent plants, corn, beans and squash are mainstays. Peppers and spices influence are big flavor influences. Fish and seafood are also important.  
  • Native American Traditional Diet: Vegetables from native plants, including corn, squash, beans; lean protein sourced from local fish and game. 

Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Don’ t forget the “pumpkin” spice? Why celebrating health this Fall maybe easier than you first thought.

photo of a coffee cup saying autumn mood on

A new study shows that America’s obsession with pumpkin spice may promote better overall health. The benefits are not from the extra sugary lattes many people enjoy this time of year, though!

What is pumpkin spice?

The seasonal spice is often a blend of cinnamon, ginger, nutmeg, cloves and allspice; however, notice that pumpkin is not on the ingredient list. Normally associated with the pumpkin pie, the flavorings start to appear in cupcakes, coffees, muffins, teas, and even cheeses as we head into the colder months. Recently researchers looked at why we crave these fall flavors and found that it is often the  memories we have of the warm spices at holiday gatherings we have with friends.  

Benefits of the spice blend

The recent article highlights the numerous benefits that a spicy diet can have. Spices used in “pumpkin” spice may provide the following health benefits: potential increase in antioxidants, reduced inflammation, improved digestion, heart protection, and balanced blood sugar.

Even if “pumpkin spice” is a fall gimmick, research shows the actual spices in the product can positively affect your health all year long.

Cinnamon has been linked with lowering bad cholesterol, increasing antioxidants, and helping to reduce inflammation.

Ginger has a long history of being used in ancient medicine, which leads to long list of benefits from the spice. Some benefits are reducing nausea, pain relief, and more. In a 2008 study, ginger was linked to decreasing LDL cholesterol.

A photo of pumpkin spiced lattes and pumpkins, cinnamon, and other spices.

Nutmeg is rich in antioxidants like many other spices. Antioxidants decrease chronic oxidative stress preventing some chronic diseases and protecting from others.

Cloves is a delicious flavor and can add a kick to many of your recipes, but little research has been done on the actual clove used in the spice mixture.

Allspice much like the others has anti-inflammatory properties and some research shows potentially anticancer properties .

Though all these spices can have valuable benefits, they are meant to be consumed within reason and should not replace any medications. Though the benefits may support a healthy lifestyle, it is important to contact your doctor before taking larger or purposeful doses of any of these spices.

If pumpkin spice is not your thing, here are some other Fall health benefits

Walking weather:

Fall commonly has more mild temperatures, which means many find it easier to get out and move! Take advantage of the chilly fall weather and increase your steps.

Better Sleep:

Before we get ready to hibernate for the long winter, research has shown we sleep better during the fall months. From getting darker earlier, to shorter days overall, to colder weather, there are numerous reasons we get better sleep during this time of the year.

Works Cited:

Burdeos, Johna. “Is Pumpkin Spice Good for You?” Health, Health, 21 Oct. 2024, www.health.com/pumpkin-spice-benefits-8730485.

“Health Benefits of Pumpkin Spice.” Cleveland Clinic: Health Essentials, Cleveland Clinic, 27 June 2024, health.clevelandclinic.org/pumpkin-spice-benefits.

Writer: Ryan Kline, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County, kline.375@osu.edu

Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

Meal Prep for Busy Schedules

Healthy meal prep containers with chicken, rice, and vegetables.
Healthy meal prep containers with chicken, rice and vegetables

Do busy schedules have you struggling to find dinner ideas? Is there not enough time in the day to cook a family dinner? Learn how to become more efficient in the kitchen with meal prepping ideas to set your day up for success.

There are many different reasons why someone might choose to practice meal preparation. If you are asking yourself, “Why should I take the time to meal prep?” check out some of the benefits that go along with meal prep.

Benefits of Meal Prep

  • Save money
  • Save time
  • Can help with weight control, as you decide the ingredients and portions served
  • Can contribute to a more nutritionally balanced diet
  • Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Planning your Meal Prep

Since you are the one prepping the food, you can choose what ingredients you are using. If you are wanting to eat healthier meals, choose health-conscious ingredients. Some ideas for what to look for while you are shopping is:

  • Use low-fat cheese and low-fat, low-sodium soups.
  • With sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe without sacrificing flavor.
  • Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of a solid fat.
  • If you’re using ground beef, look for a low-fat variety or try using ground turkey as a lower fat alternative.
  • Check out frozen vegetable side dishes. Avoid ones with added cream, butter, salt, or cheese sauces. You can steam these vegetables quickly in the microwave.
  • Add fiber and plant-based protein like beans to vegetable soups and chili to improve the nutritional value.

Meal Prep Techniques

There is no right way to practice meal prep. One way is making a large batch of something and saving the leftovers to eat over multiple days. Another way to meal prep by making breakfast for each day of the week. I have really enjoyed overnight oats as an option. There are some techniques and recipes that have you make your meal in the small rectangle glass bowls and when they cool you pop the lid on to store. Find a few recipes you like and test them out. I find it easiest to prep meals on a Sunday, but make sure you choose a day that works best for your family. Check out these Simple Meal Planner Recipes.

Storage

The storage of your prepped foods is where food safety comes to play. The key to keeping your family healthy and happy is to follow these guidelines to ensure a safe and quality product.  

  • Label all prepped items with a date so that you can track when to use them by.
  • Rotate stored items so that the oldest foods/meals are kept up front.
  • Cooked meals tend to freeze well in airtight containers.
  • Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.
  • Blanching vegetables for a few minutes before freezing can help.

The recommended storage times with refrigeration at 40°F or lower cooked foods are:

  • 1-2 days; poultry or ground beef
  • 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
  • 5 days: Cooked beans; hummus
  • 1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
  • 2 weeks: Soft cheese, opened
  • 5-6 weeks: Hard cheese, opened

The recommended storage times with freezing at 0°F or lower cooked foods are:

  • 2-3 months: Soups and stews; cooked beans
  • 3-6 months: Cooked or ground meat and poultry
  • 6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
  • 8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

With busy summers beginning, starting to practice meal prep can have multiple benefits for you. Have a stress-free summer by utilizing some of these do ahead tips and techniques.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator. Ohio State University Extension, Hancock County

References:

Centers for Disease Control and Prevention. (2023, August 16). Planning Meals and Snacks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html

Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service. (n.d.). https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

Meal Prep Guide. The Nutrition Source. (2020, October 2). https://www.hsph.harvard.edu/nutritionsource/meal-prep/

Simple meal planner recipes. Extension. (2020, September 22). https://extension.unh.edu/resource/simple-meal-planner-recipes

Simple Wellness Tips

Path in forest

In the office of a local school is a poster that reads Simple Wellness Habits. Reading through these tips I love the simplicity and the powerful message of each suggestion. It is a great reminder in our busy lives to take a few moments daily to engage in these suggestions and focus on our health and wellness. I encourage you to choose a few of these tips daily to develop habits to improve your journey into wellness. These simple wellness tips include:

  • Move for 2-5 minutes every hour.
  • Stretch for a minute every hour.
  • Go outside at lunch or after work.
  • Plan your evening the day before.
  • Send someone a nice message.
  • Eat dinner before 7:00 pm.
  • Make sure one meal each day has no added sugar.
  • Restrict screen time after 9:00 pm.
  • Do a 15-minute workout every day.
  • Start or maintain a gratitude journal.
  • Blast cold water at the end of a hot shower.
  • Sip water often.

Remember, you do not have to do everything on this list, and you do not have to do it all at once! There may be times when you are more focused on your physical wellness and times when you are working on your mental, emotional or social wellness. You also may have your own simple tips not on this list that you incorporate daily into your routine that keep you energized and healthy.

If you are at increased risk for or are managing a certain condition, paying attention to your numbers (blood sugar, cholesterol, etc.) may be your primary focus when it comes to healthy habits. In this regard, the American Heart Association offers 8 lifestyle tips to promote heart health, and the Alzheimer’s Association offers 10 tips for a healthy brain and body.

If you need some help establishing a new healthy habit, the American Heart Association has great resources on making habits stick!

Written by:  Beth Stefura, Ohio State University Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by: Jenny Lobb, Ohio State University Extension Educator, Franklin County

References:

American Heart Association. Life’s Essential 8. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

American Heart Association. Making Habits Stick. https://www.heart.org/en/healthy-living/healthy-lifestyle/habits

Mayo Clinic Health System (2022). 7 tips to live a happier life. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-to-live-a-happier-life

Tello, M. (2020). Healthy lifestyle: 5 keys to a longer life. Harvard Health Publishing. https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186

National Nutrition Month

A rainbow of fruits and vegetables

When you think about nutrition, what is the first thing that comes to mind? For me, it is my diet and what I consume – healthy or not. This month is National Nutrition Month, which focuses on the importance on making informed food choices and creating good eating and physical activity habits. With spring right around the corner, the weather will soon be warmer and more inviting to be outside, and food choices will become more diverse! Here in Ohio, the rate of death from heart disease is 12% higher than the rate for the United States… Yikes! Heart disease, diabetes, and other chronic diseases can be minimized with changes to our lifestyles, such as nutrition! When our nutrition is not quite the way it should be for a long period of time, it takes a dramatic toll on our health, so let’s talk about ways to incorporate good habits in March!

Sometimes, if you have older adults in your life that struggle with health issues, it will begin with a conversation about why you are concerned about their eating habits and the importance of good choices. Say why eating is important, such as stating “Your health is important to me. I care about you and want you to live a healthy life”. Suggest healthy changes or even offer to help. These steps of feeling supported can help healthy changes stick! Celebrate Your Plate is a great resource to find healthy, seasonal recipes that are budget and family friendly as well! Fixing eating habits can be difficult, so start small. Here are a few tips to help on your journey to better health and nutrition in 2024:
1) Eat a variety of whole grains, proteins, and fat-free or low-fat dairy products. Protein foods include seafood, poultry, beans, nuts, and eggs.
2) Eat a colorful variety of fruits and veggies. These are high in fiber and nutrients.
3) Don’t get overly “salty” when picking out food. Look for wording like “low sodium” or “no salt added” on packaged goods. Using herbs and spices is a great way to add flavor to food without adding salt.

Written by: Alexus Masterson, MPH, Family and Consumer Sciences Educator, Muskingum County, Ohio State University Extension, masterson.98@osu.edu

Reviewed by: Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Franklin County, Ohio State University Extension

Resources:

Academy of Nutrition and Dietetics. (2024, February 29). National Nutrition Month. Academy of Nutrition and Dietetics. https://www.eatright.org/about-national-nutrition-month.

Celebrate Your Plate. (2024). https://celebrateyourplate.org/

National Health Service. (2022, November 22). 8 tips for healthy eating. NHS. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/