healthy eating

Eating of the Green: The Benefits of Working More Greens Into Your Diet

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This St. Patrick’s Day, Uncas Health District is encouraging you to add a little more green to your day — in the form of nutritious greens!

Yes, we know that the occasion is usually celebrated with richer foods (and drinks). But since St. Patrick’s Day takes place during National Nutrition Month, it’s also a perfect opportunity to explore vibrant, healthy greens that can boost your well-being. Here’s how the “eating of the green” can be good for you.

 

The Power of Green

There’s a reason your parents told you to eat your broccoli when you were a kid. Green vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants. Here’s why they deserve a place on your plate:

  • Vitamins and Minerals: Greens provide a rich array of vitamins and minerals, supporting everything from immune function and vision to bone health and blood clotting.
  • Fiber: Leafy greens are excellent sources of dietary fiber, which promotes digestive health, helps regulate blood sugar, and can aid in weight management.
  • Antioxidants: Greens contain antioxidants that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases.
  • Hydration: Many greens have a high water content, helping you stay hydrated.

 

No Shortage of Greens to Try

There are so many different types of greens to include in your diet, and each one brings something to the table. Here’s a look at some of the key nutrients you can find in some of the more popular options: 

  • Spinach: Vitamins A, C, E, and K, as well as iron, calcium, magnesium, and potassium
  • Kale: Vitamins A, C, and K, as well as fiber and antioxidants.
  • Collard Greens: Calcium and vitamin K.
  • Broccoli: Vitamin C, fiber, and antioxidants.
  • Brussels Sprouts: Vitamins K and C, as well as fiber.
  • Lettuce: Vitamins A, C, and K, as well as fiber and potassium. Romaine and other darker varieties are more nutritious than iceberg lettuce.
  • Green Beans: Vitamins A, C, and K, as well as fiber.
  • Asparagus: Folate and vitamins K and A.
  • Herbs: While they are often served in small quantities, herbs can provide additional nutritional value through assorted vitamins, minerals, and antioxidants.

Getting More Greens into Your Diet

People often have difficulties getting enough greens into their diet. Factors such as busy schedules or concerns about vegetables going bad can cause people to choose more convenient (but less healthy) options instead. Here are some ways you can routinely incorporate greens into your diet. 

    • Start a Garden: This provides a ready source of greens right at your own home! Even a small container garden can add plenty of fresh vegetable options to your meal plan
    • Make More Salads: Regularly include a side salad with your meals, and experiment with different greens, toppings, and dressings
    • Have a Smoothie: Spinach, kale, or other greens are perfect for blending into smoothies for a nutritional boost.
    • Green Cooking: Sautee greens with garlic, olive oil, and a squeeze of lemon for an easy side dish, or work them into dishes like soups, stews, omelets, and stir frys
    • Green Baking: Spinach or kale can be baked into crispy chips, or mixed into muffins, breads, or even brownies for a secret dose of greens.

By incorporating more greens into our diets, we can feel healthier and more energized. So, go ahead and “eat the green” – your body will thank you!

Building Healthy Habits for Balanced Eating

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March is National Nutrition Month, encouraging people to prioritize healthy eating as part of their overall well-being. The Mobile Health Team at Uncas Health District has been emphasizing this topic during their regular stops in the community, demonstrating how good nutrition is essential to staying healthy.

Here’s a look at why good nutrition is important, no matter what your age, as well as some helpful guidance on how you can develop healthy nutrition habits.

 

The Importance of Nutrition

  • For Children and Adolescents: Proper nutrition fuels growth, supports brain development, and builds a strong foundation for their health in adulthood. 
  • For Adults: A balanced diet provides the proper energy for daily activities, helps prevent weight gain and obesity, and reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers.
  • For Older Adults: Good nutrition supports the changing needs that come with aging, helping older adults to maintain their muscle mass, strengthen their bones, and boost immunity.
  • General Benefits: Good nutrition has several universal benefits, including improved mood, better sleep, and overall vitality. 

 

MyPlate.gov: Your Guide to Balanced Eating

A great resource for creating balanced meals is MyPlate.gov, a simple, visual guide from the U.S. Department of Agriculture (USDA). If you’re still relying on the old food pyramid, MyPlate.gov is the place to go for updated guidance. It makes healthy eating easy to understand by emphasizing five food groups and their proportions:

  • Fruits: About a quarter of your plate should include fruits, featuring a variety of colors to provide a full range of vitamins and minerals.
  • Vegetables: Another quarter of your plate should be vegetables, prioritizing dark green, red, and orange vegetables for maximum nutrition.
  • Grains: A third quarter of your plate should include grains, which are essential for digestive health; make at least half of your grains whole grains, which are rich in fiber and great for your digestive health.
  • Protein: The last quarter of your plate should include lean protein sources like poultry, fish, beans, and nuts to help with building and repairing tissues.
  • Dairy: Older children and adults should have about three cups a day of low-fat or fat-free dairy products (or fortified soy alternatives) to provide calcium and vitamin D for bone health.

 

Healthy Habits to Embrace

Implementing the MyPlate.gov recommendations into your daily life is easier than you might think. Here are some practical tips:

  • Plan Your Meals: Once a week, plot out the meals you’d like to make for a week ahead. This will help you make healthier choices during your shopping trips and avoid impulse purchases. Home-cooked meals also tend to be healthier than restaurant or takeout food since you have more control over ingredients and portion sizes.
  • Involve the Whole Family: Make healthy eating a family affair! Explore new recipes, cook them together, and encourage each other to make healthy choices.
  • Snack Smart: Choose healthy snacks like fruits, vegetables, nuts, or yogurt instead of processed snacks that are high in fat or sugar.
  • Make Gradual Changes: Changing your diet takes time. Start by making small, manageable changes, like adding an extra serving of vegetables to your meals.

Adopting a healthy lifestyle is a continuous process. By following the MyPlate.gov recommendations and incorporating healthy habits into your daily routine, you can improve your overall health and well-being. Remember, small changes can make a big difference.

Food Connects Us: Celebrating National Nutrition Month 2025

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girl giving her dad a cherry tomato while cooking

March is National Nutrition Month®, an annual initiative by the Academy of Nutrition and Dietetics designed to highlight the importance of informed food choices and healthy lifestyle habits. This year’s theme, “Food Connects Us,” emphasizes how nutrition not only fuels our bodies but also brings people together, fostering cultural appreciation, social connection, and overall well-being.

The State of Nutrition in the U.S.

Nutrition plays a crucial role in overall health, yet many Americans struggle with diet-related health concerns. According to the Centers for Disease Control and Prevention (CDC), 42% of adults in the U.S. are classified as obese, a condition linked to an increased risk of heart disease, stroke, type 2 diabetes, and certain cancers (CDC, 2023). Poor dietary habits, combined with a lack of physical activity, contribute to this growing public health challenge.

The impact of nutrition goes beyond individual health; it affects communities, economies, and healthcare systems. Studies indicate that diet-related chronic diseases account for approximately $173 billion in annual medical costs in the U.S. By focusing on healthier eating habits and regular physical activity, we can reduce these risks and improve overall quality of life.

Healthy Eating Habits for a Better Life

Improving nutrition doesn’t have to be overwhelming. Small, sustainable changes can make a significant impact. Here are some practical tips to incorporate better eating habits into daily life:

  1. Emphasize Whole Foods: Choose fruits, vegetables, whole grains, lean proteins, and healthy fats over processed foods.
  2. Practice Portion Control: Be mindful of serving sizes to avoid overeating, even with healthy foods.
  3. Stay Hydrated: Water is essential for digestion, metabolism, and overall bodily function. Aim for at least 8 cups a day.
  4. Plan and Prepare Meals: Cooking at home allows for better control over ingredients and portion sizes.
  5. Reduce Added Sugars and Sodium: Excessive sugar and salt intake can lead to health issues such as high blood pressure and diabetes.
  6. Listen to Your Body: Eat when hungry and stop when full, practicing intuitive eating rather than restrictive dieting.

The Role of Physical Activity

Nutrition and exercise go hand in hand. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic activity per week. Regular physical activity helps maintain a healthy weight, strengthens muscles and bones, reduces the risk of chronic diseases, and boosts mental health.

The Social and Cultural Power of Food

This year’s theme, “Food Connects Us,” highlights the way meals bring families, friends, and communities together. Across cultures, food traditions are a means of storytelling, heritage preservation, and community bonding. Whether it’s sharing a home-cooked meal, participating in a community garden, or exploring new cuisines, food fosters social connections that contribute to mental and emotional well-being.

Taking Action This National Nutrition Month®

National Nutrition Month® is a great opportunity to evaluate personal eating habits and make positive changes. Here are a few ways to get involved:

  • Join Local Events: Many communities host nutrition workshops, cooking demonstrations, and health screenings.
  • Try a New Healthy Recipe: Experimenting with nutrient-rich ingredients can make healthy eating enjoyable.
  • Encourage Workplace Wellness: Advocate for healthier food options and wellness programs at work.
  • Educate Others: Share resources and knowledge to help family and friends make informed food choices.

By prioritizing nutrition and embracing the power of food to connect us, we can build healthier, stronger communities. This March, take small steps toward better nutrition and well-being—because when we eat well, we live well.

More From Uncas Health District

School is Back — Let’s Have a Safe, Happy, and Healthy School Year

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father sending young son off to school

School is back in session! With a new school year upon us, it’s essential to prioritize safety. Here are some valuable safety tips to help parents, guardians, and caregivers ensure their children’s safety as they embark on a new academic journey.

Safe Transportation: Whether your child walks, bikes, or takes the bus to school, it’s important to prioritize their safety during their commute. Remind them to use designated crosswalks, follow traffic signals, and wear helmets while biking. If they take the bus, educate them about proper behavior at the bus stop and on the bus, such as staying seated and wearing seat belts if available.

two boys in a crosswalk

Backpacks: Heavy backpacks can strain a child’s back and shoulders. Ensure your child’s backpack is appropriately sized, has padded straps, and is worn with both straps to distribute the weight evenly. Encourage them to only carry what’s necessary to lighten the load.

Cyber Safety: In the digital age, cyber safety is paramount. Teach your children the importance of not sharing personal information online, being cautious about the content they view, and being respectful in their online interactions.

Healthy Eating: A balanced diet contributes to overall well-being. Pack nutritious lunches and snacks that include a variety of fruits, vegetables, whole grains, and protein. Avoid sugary snacks and beverages that can lead to energy crashes later in the day.Vaccinations: Ensure your child’s vaccinations are up-to-date. Vaccinations play a crucial role in preventing the spread of infectious diseases within the school community.

Emergency Contacts: Update your child’s emergency contact information with the school. Provide accurate phone numbers and alternative contacts in case you’re unreachable.

Mental Health Check-ins: Starting school can be exciting but also stressful. Check-in with your child’s emotional well-being, and let them know it’s okay to talk about their feelings. Teach them healthy ways to cope with stress.

As we gear up for another school year, let’s prioritize the safety and well-being of all school-aged children. By following these safety tips and fostering an environment of open communication, we can help make the academic journey not only educational but also fun and safe.

To find when the Uncas Mobile Health Team will be coming to your neighborhood, check out our calendar. 

For a listing of 2024-25 immunization requirements for students enrolled in Connecticut schools, click here.

A Springboard to Better Health: How Healthy Eating Makes a Difference

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father and son making a salad

It’s National Nutrition Month, and what better time to celebrate the incredible power of food?  The choices we make on our plates don’t just affect our taste buds; they have a profound impact on our overall health and well-being.

This month, let’s ditch the fad diets and focus on building a sustainable, healthy relationship with food. By prioritizing nutritious choices, we can empower ourselves to prevent chronic diseases and live life to the fullest.

Healthy Eating for a Healthy You

  • Disease Prevention Powerhouse: A diet rich in fruits, vegetables, and whole grains is packed with essential vitamins, minerals, and antioxidants. These play a crucial role in reducing the risk of chronic diseases like heart disease and type 2 diabetes.

  • Weight Management: Filling your plate with nutrient-dense foods keeps you feeling fuller for longer, reducing cravings and aiding in healthy weight management.

  • Energy Booster: Processed foods and sugary drinks might give you a temporary spike, but they often lead to crashes and leave you feeling sluggish. Healthy meals provide sustained energy to power you through your day.

  • Sharper Mind, Stronger Body: The right nutrients nourish your brain and nervous system, improving cognitive function and focus. Additionally, a balanced diet supports a strong immune system, keeping you protected from illnesses.

Making Healthy Choices Easier

  • Plan Your Meals: Taking some time each week to plan meals and snacks helps you make healthy choices in advance and avoid grabbing unhealthy options when you’re short on time.

  • Get Cooking: Experimenting in the kitchen allows you to control ingredients and portion sizes. Plus, it’s a fun way to explore new flavors and get creative!

  • Stock Up on Staples: Keep your pantry and fridge stocked with healthy essentials like fruits, vegetables, whole grains, and lean protein sources. This makes it easier to whip up nutritious meals on the go.

  • Read Food Labels: Don’t be fooled by marketing! Understanding ingredients and portion sizes allows you to make informed choices.

  • Make Small Changes: Start by incorporating small changes into your diet. Swap sugary drinks for water, add a side of vegetables to your lunch, or choose whole-wheat bread instead of white. Every healthy step counts!

National Nutrition Month is a springboard, not a finish line. By embracing healthy eating habits, you’re investing in yourself and your future. Remember, food is more than just sustenance; it’s a powerful tool for living a long, healthy, and fulfilling life. So, this month and beyond, celebrate the joy of healthy eating and fuel your body to reach its full potential.

Leap into Happiness and Health: Uncas Health District’s Guide for Leap Day 

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Little boy jumping over hurdles on running track

Leap Day, that extra day on February 29th, is a day to celebrate the unexpected! Why not use it as a springboard for launching a happier and healthier lifestyle? Here are some tips from Uncas Health District to help residents of Eastern Connecticut make the most of this special occasion:

Fuel Your Body:

  • Leap into a new recipe: Explore a local farm stand or farmers’ market for fresh, seasonal ingredients. Try a recipe bursting with fruits and vegetables, or experiment with a new protein source like lean fish or beans.
  • Pack a healthy picnic: Take advantage of the expected mild weather Leap Day and enjoy a delicious, nutritious lunch al fresco. Pack whole-wheat sandwiches, veggie wraps, fruit salad, and homemade trail mix for a satisfying and healthy feast.
  • Hydrate for happiness: Carry a reusable water bottle and sip throughout the day. Staying hydrated improves energy levels, cognitive function, and even mood!

Move Your Body:

  • Leap out and explore: Lace up your walking shoes and embark on a new adventure. Eastern Connecticut is full of scenic trails, parks, and historic sites to discover. Challenge yourself to a longer walk than usual, or try a new route.
  • Get active indoors: Invite friends and family for a fun game of indoor basketball, badminton, or jump rope. Even a dance party in your living room can be a great way to get your heart rate up and have a laugh.
  • Join a local fitness class: Many gyms and community centers offer free or discounted introductory classes on Leap Day. Try something new like Zumba, yoga, or Pilates to discover an activity you enjoy.

Nourish Your Mind:

  • Start a gratitude journal: Take a few minutes each day to write down three things you’re grateful for. This simple practice can boost your mood and improve overall well-being.
  • Connect with loved ones: Schedule a phone call, video chat, or in-person visit with friends and family. Social connection is essential for mental and emotional health.
  • Get lost in a good book: Dedicate some time to reading a book that inspires, educates, or simply brings you joy. Curling up with a good read can be a relaxing and rewarding escape.

Remember:

  • Small changes add up: Don’t feel pressured to overhaul your entire lifestyle at once. Start with small, sustainable changes that you can easily incorporate into your daily routine.
  • Find what works for you: There’s no one-size-fits-all approach to happiness and health. Experiment and discover what activities and practices make you feel your best.
  • Celebrate your progress: Acknowledge and celebrate your achievements, no matter how small. This will help you stay motivated and on track toward your goals.

Uncas Health District is committed to supporting the health and well-being of Eastern Connecticut residents. We encourage you to use Leap Day as a springboard for a happier and healthier you!

Bonus Tip: Share your Leap Day wellness activities on social media using #UncasHealthLeap and inspire others to join the movement!

Together, let’s make the Uncas Health District a healthier and happier place to live!

 

More than a Resolution: Embrace Mini Habits for Year-Round Well-Being

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couple jogging

Let’s be honest: most of our New Year’s Resolutions fizzle by February. Gym memberships gather dust,  the kale wilts in the refrigerator, and initiatives such as “Dry January” fade like a forgotten dream. But what if, instead of crash diets and drastic reforms, we embraced mini habits for lasting healthy change?

Forget the all-or-nothing approach. Tiny, sustainable tweaks to your daily routine can have a powerful cumulative effect on your physical and mental well-being. Think of it like building a brick wall; each small brick laid consistently contributes to a strong, lasting structure.

Here’s how to ditch the January-only mindset and cultivate healthy habits year-round

  1. Start Small, Start Specific: Don’t overwhelm yourself with ambitious goals. Begin with one tiny change you can realistically incorporate into your day. Instead of vowing for daily gym visits, commit to a 10-minute walk during your lunch break. Choose a habit that excites you, not one that feels like punishment.
  2. Track & Celebrate: Keep a simple habit tracker (bullet journal, app, etc.) to visualize your progress. Seeing those checkmarks adds up and fuels motivation. Celebrate your mini-victories, no matter how small. Reward yourself with a healthy treat, a relaxing soak, or anything reinforcing your positive choices.
  3. Focus on Progress, Not Perfection: There will be slip-ups. Don’t let them derail you! View setbacks as learning opportunities, not failures. Forgive yourself, recommit to your mini habit, and move forward. Remember, progress, not perfection, is the key to lasting change.

Simple Habit Ideas for Year-Round Wellness

  • Hydration Hero: Set reminders to sip water throughout the day. Infuse it with fruits or herbs for added flavor.
  • Movement Minute: Take the stairs, do some stretches during breaks, or park further away to add movement to your day.
  • Sleep Sanctuary: Establish a relaxing bedtime routine and aim for 7-8 hours of quality sleep.
  • Mindful Meals: Savor your food, chew slowly, and avoid distractions while eating.
  • Tech Timeout: Schedule times to disconnect from screens and reconnect with yourself and your loved ones.
  • Gratitude Glow: Reflect on three things you’re grateful for daily. Start a gratitude journal to boost happiness.
  • Nature Nurture: Spend time outdoors, even just a few minutes in your backyard. Breathe in the fresh air and soak up the sunshine.

Remember, minor changes add up to significant results. Embrace the journey, celebrate your progress, and cultivate healthy habits that last a lifetime. You deserve to feel your best all year round!

 

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