In so many ways, what we eat makes us who we are. Food nourishes us and gives us the energy we need to move, think and be our best selves. It also ties us to our own histories and cultures. At mealtime, it brings together friends and family to share what’s on their minds and in their hearts.
It’s fitting that the theme for National Nutrition Month revolves around the power of food to connect us to one another. “Sharing a meal is an opportunity to learn about its preparation, who made it and where the ingredients were sourced,” writes the Academy of Nutrition and Dietetics, which is the organization that established National Nutrition Month in 1973. “Health, memories, traditions, seasons and access can all impact our relationship with food.”
In March, as you plan out your meals and snacks and do your best to keep yourself and your family healthy, consider the many ways that food can be a bridge between individuals and communities. Here are some ideas for forging deeper connections with our food systems, as well as our friends and families in the coming year.
- Ask about your family’s history with food. You can learn a lot about your own family when you talk to your parents, grandparents and great grandparents about favorite food memories from their youth. Some starter questions to ask include: What was your favorite meal as a child? What was a typical dinner for you? What food did you refuse to eat as a kid and why? What were your family food traditions during different holidays? What was served during celebrations? What family recipes do you still have that you could share?
- Create a family cookbook. Take the insights you gleaned from the family history conversation and compile recipes for a family cookbook. Reach out to aunts, uncles and cousins and see if they have a family recipe they could share for the project, as well. Be sure to inquire about why they chose each recipe, and what they love most about it, so you have personalized notes for each dish. Think about milestone moments in your family where you could give the cookbook as a gift — perhaps for a graduation or a marriage.
- Host a heritage-themed potluck. Invite friends to bring a dish, snack, dessert or beverage that reflects their family history and talk about why they chose that dish. Keep a list of how many countries or regions are represented in this global meal and look for similarities across cultures.
- Plant a garden in your yard or join a community garden. Spring is just around the corner, bringing warmth and plenty of sunshine to help you grow the fruits and vegetables you love. When you harvest your own food, you reap the benefits of fresh and tasty produce and the joy of watching nature at work. Plus, you’re helping to lower your weekly grocery bills.
- Take a cooking class. If you’re finding that you’ve fallen into a cooking rut, with your weeks blending into one another as you eat the same food over and over, it’s time to seek inspiration. See what cooking classes are available in your area. Cooking with others is a great way to learn new skills, meet new people and discover healthy new recipes to mix into your routine.
- Visit your local farmer’s market. In doing so, you’re supporting local farmers while also eating fresh fruits, vegetables, eggs and meat that didn’t have to travel far. And don’t be shy about asking advice for how to best prepare the items you purchase. Your local farmer may be able to share some new recipes, along with tips about storing and preparing these foods.
- Stock up on healthy snacks. Let’s face it, one of the most appealing things about junk food is it doesn’t demand any prep. What if healthy snacks were just as quick and portable? They can be, with a little planning! On your next grocery run, stock up grab-and-go items such as baby carrots, sliced apples, single serving cups of hummus, small bags of nuts and individual yogurts. Or, dedicate an hour one day a week to doing a little prep and packaging your favorite snacks, yourself. Fill your own small containers with chunks of melon, cheese slices, nuts, popcorn and even your own trail mix. That way you’ll have a mix of better-for-you options at your fingertips when your stomach starts to rumble.
- Eat a plant-based diet at least one day a week. By eating meat-free meals, you’ll boost your fruit and vegetable portions (which may be good for you) and reduce the amount of meat you consume (which may be good for the planet). Beans, lentils and legumes are a tasty alternative to meat. Add them to a salad or try out a new soup recipe for a healthy and inexpensive vegetarian meal.
- Gain a new appreciation for food through volunteering and donating. Another way to connect to your community through food is by helping out at a local food bank or community meal center or café. Whether you work behind the scenes packaging lunches or organizing pantries, or you help serve people a hot meal, you’ll gain a deeper understanding for the needs in your own community, and the importance of looking out for one another. If you don’t have the time or opportunity to volunteer, consider making a donation to a non-profit organization that helps people who are experiencing food insecurity.
Food fuels our bodies, our minds and our relationships. It’s easy to take that for granted. This month, reserve some time to reflect on what food means to you, and the foundational role it’s played in your family’s history. Think about small changes you could make to your meals and meal preparation to be more mindful and more meaningful, and look for new ways to connect to your community through food.
