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"Food Connects Us" is the theme for National Nutrition Month 2025, highlighting the important role that food plays in uniting individuals, families, and communities. It links us to our cultures, families and friends. It creates shared experiences and deepens our connections. Sharing a meal is more than just eating, it is an opportunity to learn about its preparation, who made it, and where the ingredients come from. Our relationship with food is shaped by health, traditions, memories, seasons, and accessibility. While these factors influence our choices, the food we eat, in turn, has an impact on our overall health and well-being.

Every year during the month of March, the Academy of Nutrition and Dietetics leads the nation to celebrate National Nutrition Month. The campaign is dedicated to promoting informed food choices and the development of healthful eating and physical activity habits.

Cornell Cooperative Extension Steuben County, a Fidelis Care rural health grant recipient in support of our SNAP-Ed NY and Farmers Market Nutrition programs, offers valuable resources and education to help individuals and families make nutritious choices that are both affordable and culturally inclusive.

Here are some SNAP-Ed approved nutrition tips in observance of National Nutrition Month:

1. Embrace a Variety of Foods: Eat a diverse range of foods from all five food groups—vegetables, fruits, proteins, grains, and dairy—to ensure a balanced intake of essential nutrients. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Exploring different cuisines can introduce new flavors and healthy options to your diet.

2. Make Half Your Plate Fruits and Veggies: Fruits and vegetables are rich in vitamins, minerals, and fiber, contributing to overall health. Seasonal and local produce can offer cost-effective and fresh options.

3. Choose Whole Grains: Aim to make at least half your grain consumption whole grains. Foods like brown rice, whole wheat bread, and oatmeal provide more nutrients and fiber than refined grains, supporting digestive health and providing energy.

4. Move to Low-Fat or Fat-Free Dairy: Complete your meal with a cup of fat-free, low-fat milk or a fortified soy beverage. If you don’t consume milk, look for calcium-fortified foods such as some bread and orange juices, and soy products like tofu and soy yogurt. Leafy green vegetables, like kale and collard greens, are also good sources of calcium.

5. Lean Proteins: Select lean protein sources such as beans, fish, poultry, eggs, nuts, and seeds. These options are often more affordable and can be incorporated into various cultural dishes.
6. Practice Mindful Eating: Pay attention to hunger and fullness, eat slowly, and savor the flavors of your food. Mindful eating enhances the enjoyment of meals and helps prevent overeating.

7. Plan and Prepare Meals: Planning meals ahead of time and preparing them at home allows for better control over ingredients and portion sizes. It also provides an opportunity to involve family members in cooking, sharing recipes, and strengthening bonds.

8. Stay Hydrated: Drink water as your primary beverage. Limiting sugary drinks supports overall health and reduces the risk of chronic diseases.

9. Stay Active: In addition to making healthy food choices, regular physical activity has many health benefits. Physical activity can boost mood, sharpen focus, reduce stress, and improve sleep. Children and teens should aim for 60 minutes of physical activity per day, and adults 150 minutes per week. You don't have to hit the gym – take a walk after dinner or put on music and dance at home.

Cornell Cooperative Extension and its partnerships provide programs for Steuben County residents on youth and family development; nutrition, health, and food safety; community and economic vitality; and agricultural sustainability through Cornell-based research.  Committed to Steuben County, CCE designs programs to meet local needs to enable people to improve their lives and communities. For more information call Cornell Cooperative Extension Steuben County at (607) 664-2300 or visit our website.