Every March draws special recognition to the importance of healthy eating. According to the Academy of Nutrition and Dietetics, this year’s theme encourages everyone to “Savor the Flavor of Eating Right” by taking time to enjoy food traditions and appreciate the pleasures, great flavors, and social experiences food adds to our lives. The emphasis is aimed at balancing food and beverages as part of a healthy eating pattern rather than focusing on a specific food and nutrient. The goal is to achieve and maintain a healthy weight, develop sound physical activity habits, reduce the risk of chronic disease, and promote overall health.

Here are some ideas to make March the month when you can “Savor the Flavor of Eating Right.”

Enjoy Food Traditions and Social Experiences

There is an obvious social component to food. Whether a nightly family dinner, special holiday occasion, or social gathering, food often plays a central role. Research indicates that family meals promote healthier eating and strengthen family relationships. It is a ritual that we all need to practice, so prioritize family meals.

• Set aside a few evenings on your March calendar to share a meal with family and friends.
• Find a few family recipes from your country of origin, and plan a dinner around those recipes. Don’t have any family recipes that have been passed down from generation to generation? No problem – just do a little research and find something that appeals to you. Go to the library or search the web for recipes.
• Enjoy corned beef and cabbage on March 17th, St Patrick’s Day. Do a little research on the history of St. Patrick’s Day, and discuss what you have learned during dinner.
• Commit to trying at least one new recipe a month using your favorite ingredients. Selecting the ingredients and then preparing the recipe instantly boosts your appreciation for the meal… because you created it!
• Take a slow walk around the produce department of the grocery store. What new fruits and vegetables do you see? Broaden your eating patterns by purchasing something you haven’t ever eaten or never prepared. Find a recipe using the food you purchased and surprise the family with a new dish.
• Try a new spice. Turmeric, for example, is very popular and offers a great deal of health benefits. Turmeric has a peppery, warm, bitter flavor and a mild fragrance slightly reminiscent of orange and ginger. It is best known as one of the ingredients used to make curry, and it also gives ballpark mustard its bright yellow color.
• You’re schedule just won’t permit you to eat in? Dining out is okay, if you plan accordingly and ask your server lots of questions about how the food was prepared. Many restaurants now include nutritional information right on the menu. Select foods that have been broiled, grilled, braised, or steamed. Avoid “deep fried,” “breaded,” or “glazed” selections. If you just can’t resist, then share that item with a friend. Alternatively, eat half now and bring the rest home for a second meal.
• Sign up for a cooking class. Why not call your local Extension Office to see if a class is being offered in your community?

Appreciate Foods Pleasures and Flavors

Take time to appreciate the flavors, textures, and overall eating experience. In today’s busy world, we often eat quickly and mindlessly. Instead, try following this tip to help you savor the flavor of your food: Eat slowly.

• Start by chewing each bite at least ten times.
• Eat one bite at a time, and savor the different colors, smells, flavors, and textures of your food.
• Close your eyes and take deep breaths with each bite.
• Put down the utensils and take time between bites. This not only allows you to appreciate what you’re consuming.
• Eating slowly not only allows you to enjoy your food, but it can also help you eat less as your stomach sends a message to tell your brain that you are full.

Develop a Mindful Eating Pattern

How, when, why, and where you eat is just as important as what you eat. Being a mindful eater can help you reset both your body and your mind, which can lead to an overall healthier lifestyle.

• Find a nice place to eat mindfully. Create a pleasant space with an uncluttered table, using a pretty plate, and perhaps playing soft ambient music in the background.
• Avoid multitasking while eating meals so that you will feel fuller and faster and less likely to overeat. Unplug from all distractions – no phone, computer, tablet, or TV.
• People eat out of habit because it’s social or as a way to help release emotions. One way to be mindful of food is to stop, take 3 deep breaths, and ask yourself these questions: How am I feeling? Am I bored, tired, angry? Why am I choosing this food? Am I truly hungry, or am I seeking comfort? Simply slowing down and acknowledging the feelings around food can create a stronger foundation for healthy eating patterns.

Setting Healthy Habits

Making good food choices based on your individual health and nutrient needs and including healthy habits, like exercise, can be essential in contributing to an overall healthy lifestyle! For National Nutrition Month^® 2016, the Academy of Nutrition and Dietetics and Wyoming Extension are encouraging everyone to “Savor the Flavor of Eating Right” by taking time to enjoy food traditions and appreciate the pleasures, great flavors, and social experiences food can add to your life.

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator