Putting the right food in your body is like putting the right gas in your tank: it keeps you running smoothly and predictably. That’s because eating a diet filled with foods that are rich in vitamins and other nutrients can influence everything: your mood, your energy, how you think and how you sleep. And the impact even extends beyond you: your food choices can also affect the environment.
That’s why the theme for March’s National Nutrition Month is “Fuel the Future.” The Academy of Nutrition and Dietetics chose that mantra as a way of reminding people to nourish themselves, and also take care of the world around them. So this month, in honor of National Nutrition Month—which is celebrating its 50th anniversary—think about all the ways that you can eat better for yourself, for the planet and for future generations. We’ve dreamed up 16 ideas in hopes of giving you some creative inspiration to get started.
- Plant a garden. Spring is coming, bringing the warmth and sunshine that herbs, vegetables and fruits love. Think about what you’d like to grow this year, either in containers or in the ground, and start mapping out plans to sprout things like basil, tomatoes, watermelon, squash, peppers and other veggies you and your family enjoy.
- Join a community garden. If you don’t have proper space or sunlight in your own home, find out what community gardens are available in the area. There, you’ll get your own little plot to tend to, and an opportunity to meet and learn from likeminded neighbors. You’ll probably even have the opportunity to swap some of the fruits of your labor.
- Clean out your pantry and donate what you’re not going to eat. We all have those stray cans of beets or green beans that we inherited from friends, or bought ourselves but just haven’t gotten around to eating. If you have foods that are going to waste in your home, put together a box or bag and drop them off at your local food pantry. Ask around and see if friends and neighbors might also have some items to donate, so you can save them a trip.
- Consider composting. The U.S. Environmental Protection Agency (EPA) refers to composting as “nature’s way of recycling.” That’s because composting transforms trash into treasure, by turning food scraps and yard waste into a nutrient-rich material you can add to soil, which will then in turn help your garden grow. See the EPA’s page on composting for more details on what to compost and how to do it.
- Visit local farm stands and markets. When you buy from local farmers, you’re eating with the seasons and helping small business owners. Plus, the fruits and veggies you’ll find are fresh and delicious! Another great way to support local farmers and bring more fruits and vegetables into your home is through community supported agriculture (CSA). Find out if any of the farms in your area offer weekly shares of food to subscribers.
- Minimize your meat eating. Try to make at least a couple of meat-free meals a week, as a way of boosting your plant consumption and to help the environment: meat and dairy products have a sizable carbon footprint. Beans, lentils and legumes are excellent—and affordable—sources of plant-based protein, and are tasty, too.
- Make weekly menus with your family. Involve your kids and your partner in deciding what you’ll eat each week, and make sure that each meal follows the MyPlate.gov guidelines and brims with fruit, vegetables, lean proteins and whole grains. Take it a step further and enlist family members to cook on given nights. That way, they’ll put their good habits into practice.
- Try out a different fruit or vegetable at least once a week. We all have routines and can fall into ruts. Mix things up by venturing outside of the usual, and include a colorful variety of fruits and vegetables in your meals and snacks. If you usually eat broccoli, switch to roasted cauliflower, for example. Or instead of eating just blueberries, add some raspberries in for variety. New colors, flavors and textures will taste like a treat, and you may benefit from additional nutrients, too.
- Eat mindfully. If you’re watching TV or scrolling through your phone, it’s easy to lose sight of how much you’re eating and whether you’re enjoying it. Strive to be mentally present during meals and snacks, and think about what you’re consuming and why.
- Take a cooking class. Add some new tools to your toolbox and enroll in a culinary class in your community. It’s a fun way to get out of your kitchen comfort zone, learn new skills and maybe even have some fun.
- Commit to using a reusable water bottle. The world doesn’t need more plastic waste. Make it a habit to fill your own bottle, and carry it with you everywhere. Bonus: you’ll stay hydrated while helping the environment.
- Fill the fridge with healthy, easy-to-grab snacks. Slice up carrots and peppers, cut up apples and melons, stock up on hummus and yogurt and other noshes you love, so that when you get hangry you have a bunch of nutritious options at the ready.
- Watch your waste. According to the U.S. Department of Agriculture, 30 to 40 percent of food in the United States is wasted. That’s a number that is hard to stomach. Do what you can to reduce food waste by moderating what you purchase and cooking and freezing items before they spoil. What you can’t use, share or donate.
- Select seafood with care. Seafood is generally a healthy choice, packed with lean protein, but many species are over-fished or farmed in a way that hurts the environment. Educate yourself on what fish are sustainable, and stick with those. The site Seafood Watch, by the Monterey Bay Aquarium, is a great place to start.
- Shop with reusable bags. By using plastic bags, every time you shop you create waste—even if you manage to eat all the food you buy. Stash your reusable bags in the car or keep them by the door so that they’re convenient to use whenever you shop.
- Buy in bulk. If you can purchase large quantities of your favorite foods, you can cut down on packaging and waste—and you may even cut down on cost.
The planet takes care of us by allowing us to grow bountiful food. Don’t we owe it to the planet to take care of it, in return? This March, start making healthy, sustainable eating a habit, so that you can continue to support your health, and the health of the earth, all year long.
