healthy eating

Enjoy the Fullness of the Season with Mindful Eating

Holiday dinner table with multiple serving dishes of food.

It is just accepted that with the holidays comes celebrations, resulting weight gain.  Americans gain 1.1 pounds on average from Thanksgiving to New Year’s. While this may not seem like much, over time, this accumulation can be significant.  Most associate the holidays with high fat and carbohydrate-dense foods, along with alcohol, which are major contributors to holiday weight gain. Overindulgence is seen as part of the holiday celebration; therefore, many fall into the trap of overeating at parties and family gatherings. Practicing a mindful approach to eating may increase enjoyment of the season without an increase in our waistlines.

Mindful eating is being aware of the present moment when eating, paying attention to physical and emotional sensations such as aroma, flavor, warmth and contentment. The approach of mindful eating promotes healthy eating behaviors, including a better awareness of food choices and portion sizes, along with recognition of hunger and satiety cues. Here are some tips to help practice mindful eating during the holiday season:

  1. Practice Gratitude. Before eating, take a moment to think about where the food came from and the people that helped prepare it. This shifts the focus from indulging to appreciating and from food to friends and loved ones.
  2. Plan Your Plate. Take a moment to survey the table and see what options are available. What foods are most appealing? Choose vegetables, fruits, and proteins first, as these foods are more filling and provide essential nutrients the body truly hungers for.  If you are preparing food, consider healthier options of holiday foods.  Some favorite recipes can be modified to lower the sugar and fat. It is also okay to enjoy traditional favorite treats, but in small amounts, savoring the flavor and the memories that go with it. Choose intentionally, not by impulse.
  3. Take Breaks. Try putting the fork down or taking a sip of water between bites of food. Pausing between bites can allow the body’s satiety cues to reach the brain. Dinner conversation helps slow down eating and allows the opportunity to reconnect with others we may not see throughout the year. Before dessert, take 10 minutes to clear dishes or circulate among the other guests, as this gets our bodies moving and allows time to assess our hunger.
  4. Be Present. Take time to savor the food and the atmosphere. Think about the appearance, smell, flavor, and texture in each bite. Does the food bring back fond memories? Listen to the body. Assess feelings of hunger or fullness. Know that it is better to stop at a comfortable level of satiety than to feel overstuffed after cleaning an overfull plate.
  5. Avoid Distractions. Television or conversation can decrease awareness of how much you are eating. Distractions can lead to continued eating just because food is there. Enjoy the company, but don’t indulge in mindless grazing around the table. Instead, converse over a game or while taking a walk to view the holiday decorations.

With these tips you can shift your focus from indulging to gratitude! Practice mindful eating this season to enjoy the holiday to all of its fullness without overfilling your plate!

Written by: Jennifer Little, Extension Educator, Family and Consumer Sciences and Karissa Welte, Dietetic Intern, OSU Extension, Hancock County

Reviewed by: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

October is Farm to School Month

October is National Farm to School Month – a time to celebrate connections between children, families, and local food! 

What is Farm to School?
Farm to School enriches the connection communities have with fresh, healthy foods and local food producers by transforming food purchasing and education practices at schools and early care education sites. 

Children gain access to nutritious, locally sourced foods while engaging in hands-on learning experiences such as school gardens, cooking lessons, and farm field trips. These activities empower children and their families to make informed food choices, strengthen the local economy, and contribute to vibrant, thriving communities. 

While Farm to School programs look different across communities, they typically include one or more of the following components: 

  • Procurement: Local foods are purchased, promoted, and served in cafeterias, snacks, or taste tests. 
  • School Gardens: Students learn through hands-on gardening and food-growing experiences. 
  • Education: Students participate in lessons focused on agriculture, nutrition, food systems, and health. 

 You don’t have to be a school to celebrate! Childcare centers, homeschool groups, babysitters, and families can all incorporate Farm to School initiatives into everyday learning with little ones. 

Why is Farm to School Important? 

  • Kids WIN: Farm to School provides all children with access to nutritious, high-quality local foods that help them learn and grow. It enhances classroom learning with engaging, hands-on lessons about food, health, and agriculture. 
  • Farmers WIN: Farm to School creates significant financial opportunities for farmers, growers, food processors, and producers by connecting them to institutional markets worth billions of dollars nationwide. 
  • Communities WIN: Farm to School benefits everyone—from students and educators to families and farmers—by fostering engagement, creating local jobs, and strengthening community connections through local purchasing and shared learning. 

child in a tree picking apples

How to Get Started
You can begin small! Try starting a classroom container garden, organizing a field trip to a nearby farm, or celebrating with local produce—such as hosting a Great Apple Crunch event where everyone bites into a local apple at the same time. 

Connect with Resources: 

  • Sign up for Ohio’s Farm to School Monthly Newsletter 
  • Connect with your region’s Farm to School Lead 

 Written by: Zoie Clay, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Lawrence County 

Reviewed by: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County 

Small Bodies, Big Challenge: Understanding Childhood Obesity

Childhood Obesity

According to an article published in the National Library of Medicine, childhood and adolescent obesity have reached epidemic levels in the United States. Currently, about 17% of US children are presenting with obesity. This alarming statistic comes with the warning that childhood obesity can lead to unhealthy patterns young people carry with them throughout their lives. Parents and caregivers can help children maintain a healthy weight by following MyPlate guidelines and tips found on the U.S. Department of Agriculture’s website. Here you can access  MyPlate Plan which can help families understand what and how much children one and over should be eating from designated food groups over the course of a day. MyPlate Plans are available in multiple languages and have been culturally adapted to reflect foods from ten distinct cultures.

Drinks Count Too

“The average 4-5 year old child consumes 17 teaspoons of added sugar a day – which amounts to 65 pounds of added sugar a year. The majority of a child’s added sugar intake comes from fruit drinks, high-fat desserts, soft drinks and candy” (FIRST 5). Follow Potter the Otter for helpful tips on healthy eating and staying active. Parents and caregivers can help by reducing the number of sugary drinks offered, modeling healthy drink choices, and providing water first for thirst.

Physical Activity and Screen Time

Physical Activity also plays a significant role in children’s health. According to the CDC, “physical activity is good for children in many ways. Benefits include improved academic performance, brain health, muscular fitness, heart, and lung health, cardiometabolic health, long-term health, bone strength, and measures of healthy weight.

Children need 60 minutes of activity each day. The Move Your Way website offers suggestions for adults and children including an activity slider to keep you on track. According to a study in the Journal of the American Medical Association, “a combination of high screen time (hours per day) and low physical activity (step count per day) was associated with overweight and obesity.” Looking for more fun ways to get your kid moving? Use the chart below from the American Heart Association to try a new activity with your child each day.

 

Family Meals are More Than Good Nutrition

Did you know eating as a family can improve your health? The National Center on Addiction and Substance Abuse (CASA) at Columbia University says that the more often children eat dinner with their parents, the less likely they are to smoke, drink, or use illicit drugs. The center compared teens who dined with families five or seven times a week with those who did so twice or less. Those who ate together more often were four times less likely to smoke, 2.5 times less likely to use marijuana, and half as likely to drink alcohol.

Are You Raising a Healthy, Active Child?

Take the interactive quiz and get tips from The American Academy of Pediatrics. Access the quiz through the healthychildren.org website.

 

Author: Heather Reister, Extension Educator, Ohio State University Extension, Butler County

Reviewer: Dan Remley, Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University

Fork in the Road: Choosing Health at Home and Away

Over the past couple of weeks have you:

  • Eaten a meal in the car
  • Eaten a meal while walking
  • Eaten fast food
  • Eaten a meal while you continued to work
  • Skipped a meal because you were too busy

If you answered yes to any of those, you are not alone. US Foods research has found that the average person eats out 3 times a month and orders delivery 4.5 times a month.

According to USDA reports, consumers are spending more money on eating out than having food at home and the numbers are continuing to climb. Spending money on food at home is at an all-time low in comparison to money spent on food away from home being at an all-time high. I find the chart below very interesting in watching how the numbers were trending until 2020 and then the change that took place with food after the pandemic.

graph title: share of food-away-from-home spending reached record high in 2022. Showing trend of food eaten at home versus food eaten away from home from 1997 to 2022. Graph can be found on USDA at https://www.ers.usda.gov/amber-waves/2023/september/u-s-consumers-spent-more-on-food-in-2022-than-ever-before-even-after-adjusting-for-inflation

When our lives are spent rushing from one location to the next, it takes planning on our part to make sure we are eating nutritious meals, and we aren’t letting rash decisions pick less optimal choices. Poor eating habits can lead to feeling tired, increased stress and a weakened immune system. Let’s explore simple strategies for eating well on the go and building a plan to enjoy more meals at home.

General rule of thumb when making nutritious choices while eating out:

  1. Select menu items with less fat: Baked, braised, broiled, grilled, poached, roasted, steamed
  2. OCCASIONALLY select: Batter-fried, pan-fried, buttered, creamed, crispy, breaded and have them as a side or split with friends
  3. Portion size- order regular or child size, order appetizer in place of main course, split meal or share
  4. Switch out the fried foods for a salad, baked potato, fresh fruit or another vegetable option
  5. Ask for your sauce on the side, request higher fat foods be left off like mayonnaise, bacon or cheese, ask to be prepared with less oil or add more vegetables
  6. You can use apps to check on the nutritional content of your selected food choice. Most restaurant menus will give you the calorie range but by using an app it will also tell you fat, carbohydrates and sodium content. Most restaurants now have their own data showing the nutritional content.

If eating more food at home is your goal, then some strategies are needed.Table setting

  1. Menu Plan: look at your family’s schedule for the upcoming week and plan meals out accordingly. This can be in a notebook, a piece of paper on your fridge or an app.
  2. Kitchen Gadgets: Depending on your work and evening schedules it may be helpful to have something in the crockpot, instant pot, grill, use the griddle or the microwave to warm up leftovers or steam frozen veggies.
  3. Cook Once Eat Twice: batch cook items that can be used in several meals (brown several pounds of ground beef/turkey for tacos, spaghetti sauce, sloppy joes- extra rice for burrito bowls and then fried rice)

Whether you’re dining out or cooking in, every meal is a chance to take the healthier path—because the fork in the road is really the one in your hand.

 

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

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

 

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

Hypertension – An Unfelt Deadly Force

A blood pressure cuff with a black tube
May in National High Blood Pressure Education Month. Blood pressure is a measure of the force pushed against artery walls as blood is pumped by the heart throughout the body. Hypertension, or high blood pressure, is often referred to as the “silent killer” because most who have it don’t experience significant symptoms. According to the Ohio Department of Health, 35.6% of adults in the Buckeye State have been diagnosed with hypertension, but as many as 50% of Ohio adults are likely living with high blood pressure. This is alarming because uncontrolled high blood pressure is quietly damaging the body. If blood pressure remains elevated over time, it can result in heart disease, stroke, kidney damage, and even affect vision and sexual health. Heart disease is the leading cause of death in Ohio and America. Stroke is a leading cause of disability and death. Kidney disease and vision loss can be costly conditions and may greatly impact a person’s quality of life.

What can we do to understand and lower our risk of high blood pressure? First, it is important to have our blood pressure checked on a regular basis. According to the American Heart Association, normal blood pressure is defined as <120/<80 mmHg. The top number is referred to as the systolic blood pressure, measured when the heart is actively pumping blood, and the bottom number is the diastolic pressure, or the pressure when the heart is in the resting phase. High blood pressure occurs when the systolic pressure is 130 or higher and/or the diastolic pressure is 80 or higher. Either number can be elevated and used to diagnose high blood pressure, but the systolic number is usually more indicative of cardiovascular disease, especially in people over 50. As we age, the systolic blood pressure goes up as a result of build-up of plaque in our blood vessels and loss of elasticity or stiffening of large arteries. These are both precursors to more serious heart disease. A blood pressure reading of higher than 180 mmHg systolic or > 120 mmHg diastolic is considered a hypertensive crisis and may require immediate medical attention.

How can we prevent high blood pressure or lower it? First, if we have been diagnosed with hypertension, it is important to follow our doctor’s treatment plan, which may include routine medications and lifestyle habits. Healthy lifestyle habits, including regular exercise and consuming a healthy diet, can benefit all of us. Regular physical activity, at least 150 minutes per week, helps lower stress and improves our blood pressure and overall cardiovascular health. Eating healthy, including following DASH (Dietary Approaches to Stop Hypertension) guidelines, helps lower our blood pressure as well as risk for many other chronic diseases.

DASH is one of the most researched eating patterns and has been found to lower blood pressure and LDL or “bad” cholesterol in adults. Here are ways to get started:
• Eat more vegetables and fruits (4-5 servings of each per day).
• Choose lean meat & poultry, but limit to 6 oz or less per day.
• Incorporate plant-based proteins (nuts/seeds, dry beans) into meals 5-6 times/week.
• Consume the majority of your grains as whole grains.
• Include 2-3 servings of low-fat milk or yogurt each day.
• Limit sodium to less than 2,300 mg/day.
• Avoid sugar-sweetened beverages and other sweets.
This pattern of eating increases consumption of nutrients, including potassium, calcium, magnesium and protein, as well as fiber and phytochemicals, while lowering saturated fats and sugar. This food-first approach seems to be key in improving the body’s metabolism and function, helping all systems work together as they should for lower blood pressure and better overall health.

Authors:
Writer: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County
Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

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

Food Connects Us

 

2025 National Nutrition Month Logo

Since 1973, March has been recognized as National Nutrition Month® by the Academy of Nutrition and Dietetics. This annual campaign encourages us to learn about making informed food choices and developing healthy eating habits. The theme for National Nutrition Month® 2025 is “Food Connects Us.” Food connects us to our cultures, families, friends, and the land. Celebrate National Nutrition Month® and challenge yourself to connect with and through food this month by:

  • Learning a new cooking, food preparation, or meal planning skill
  • Exploring where your food comes from
  • Learning about community resources such as SNAP, WIC, and local food banks
  • Experimenting with recipes that use different ingredients or cooking techniques
  • Preparing your favorite cultural or traditional foods
  • Trying new global flavors
  • Enjoying meals with friends and family
  • Striving to implement balanced and sustainable eating habits

Food also connects us to health. Following a healthy diet pattern rich in fruits and vegetables, whole grains, lean protein, and dairy or fortified dairy alternatives can prevent chronic disease and promote good health. This National Nutrition Month®, consider connecting with a nutrition expert or visiting MyPlate to learn how to better meet nutrition needs across the lifespan. MyPlate and the Dietary Guidelines for Americans outline how to eat healthy at every stage of life, with dietary considerations for different age groups. The Start Simple with MyPlate app is a free tool you can use to set personalized healthy eating goals and track your progress toward those goals. If you want to receive personalized nutrition information to meet your health goals, ask your primary care provider for a referral to a Registered Dietitian Nutritionist (RDN).

To learn more about how to nourish your body and connect with and through food this March, join the OSU Extension Live Healthy Live Well team for our Wednesday webinar series “Living Well: The Plate and Beyond”. These free webinars will be held at noon every Wednesday in March. You can register at https://go.osu.edu/lhlwwebinars.

Enjoy connecting with food this National Nutrition Month®!

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

Reviewed by Laura Halladay, NDTR, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

A Happier, Healthier Love

After we make our New Year’s resolutions and are just starting the new habits of better nutrition and physical activity, Valentine’s Day is lurking around the corner. If you ask children what they love about Valentine’s Day, the most common answer is “candy”. If you ask adults, you will often receive the same answer!  Indulge yourself, your family, “Valentine”, “Galentine”, or “Palentine” with a heart-healthy alternative. How can you have a happier, healthier Valentine’s Day?

Close up of hands holding ripe red apple with carved heart shape over wooden table
Close up of hands holding ripe red apple with carved heart shape over wooden table

Here are a few ideas to be a healthy Valentine:

At School

  • Teach students about foods that support a healthy heart.
  • Hold a taste test with red fruits and veggies!  Apples, blood oranges, cherries, grapes, pink grapefruit, pomegranates, raspberries, red peppers, tomatoes, beets, and more!  Have a vote for the class favorite!
  • Make (or serve) heart sandwiches using whole grain bread and any red 100% fruit spread.  Make the sandwich using regular bread, then cut into a heart shape with cookie cutters or a knife.
  • Make yogurt parfaits with low-fat berry yogurt and fresh or dried berries. 
  • Add some fun messages to lunch boxes with “fruity” puns!  Use markers to write on peelable fruits, fruit cups, or 100% juice boxes.  Messages could be “You’re so sweet!” or “You’re the apple of my eye!”
  • Instead of sending candy consider mini bags of pretzels or crackers, pencils, or stickers as tokens of affection. No worries about food allergies!

At Home

  • Make heart shaped pancakes or waffles in the morning, top with fresh fruit and whipped cream.
  • Avoid the crowds and celebrate with a dance party at home.  Crank up your favorite tunes and groove around the house.  Burn off some energy or cuddle close with your love.
  • Show your love by making a healthier dinner at home-containing a heart-healthy protein (such as salmon), whole-grains, and fruits and vegetables.
  • If you choose to eat out, be aware the restaurant portions can be much larger than most people need.  Make like Lady and the Tramp and share that giant entrée for a healthier option.
  • Keep desserts fruit- based with little to no added sugar. Try using an indoor grill to grill bananas, pineapple, peaches or plums.
  • If you do receive chocolates or candy, remember it is ok to eat them in moderation. Keep your servings small or within the recommended serving size. Consider freezing some to enjoy later.

February is Heart Health Month so Valentine’s Day is the perfect day to show some love for yourself and the ones that are near and dear to your heart. Proper diet and activity is the key to a healthy heart!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.