Love Your Heart This February 2023

March has come again, and that means another National Nutrition Month (NNM) to celebrate! This year's NNM theme is "Beyond the Table" and reminds us that good nutrition certainly supports the health of ourselves and our families. However, intentional food choices can also improve environmental health by conserving resources such as water and land, and reducing food waste. Here are a few easy ways to incorporate this year’s NNM theme at home: Meal planning is a great way to reduce food waste. By spending a small amount of time planning weekly meals, you can save time, money, and prevent food spoilage during the week. Here are a few tips to make meal planning work for your family: Plan to use the same ingredients in multiple dishes. For example, if you are buying rice and cilantro, you can use both in a quick burrito bowl, as well as in a veggie and chickpea curry dish. Repurpose leftovers. Grill extra chicken Sunday night, and you can use to top salads, add to a crockpot soup, or fill tacos. Other meats, beans, and vegetables can all be utilized this way. Cook in bulk to save money and time. Unless you have an aversion to leftovers, this is a great way to work smarter, not harder. Hint- chili, soups, stews, meatballs, and some casseroles freeze very well. Cook enough to freeze half for a future easy meal. Start simple by planning just a few easy dinners per week. As you flex your meal planning muscles, you can add in planned snacks, breakfasts, and lunches. Visit a local Farmer’s Market to incorporate seasonal and local produce. This exposes you to an increased variety in fruits and vegetables- you may come across something you’ve never tried before! Choosing local foods also cuts back on greenhouse gas emissions from food transportation, so now you’ve reduced your carbon footprint. Bonus- you are supporting your local community! Find ways to incorporate more plants. There are so many ways to achieve this! Start with a meatless Monday . Challenge your family to plan a vegetable rich meal that features beans or tofu for protein. Here's a great recipe for lentil tacos that my 7 year old requests regularly. Incorporate plants into your meat. For example, next time you make chili, halve the ground beef, and double the beans. Add diced mushrooms and onions to your favorite turkey burger recipe. Double the vegetables in your shrimp stir fry. Include a fruit and/or vegetable with each meal or snack. Stay full longer by pairing an apple with a cheese stick at your snack. Next time you grab for hummus and pita, add some carrots and cucumbers to dip as well. Pair a side salad with your pizza or spaghetti. Add some spinach next time you scramble eggs. Go green at home. Grow your own. Start simple by growing herbs in a window box. Or, get a container garden or raised garden bed started this spring. Choose foods with less packaging. Look for minimally packaged foods (fruits and vegetables, fresh meats and seafood, bulk nuts and grains) when possible. Or look for products packaged in recycled material. Compost your scraps. Read more about composting at home here . For a fun way to celebrate National Nutrition Month at home, consider joining the Comprehensive Behavior Health Wellness Challenge! We will be accepting entries from March 11 th – April 11 th . See this BINGO sheet to play, and check out the instructions here !