March is National Nutrition Month® – Food Connects Us

March is National Nutrition Month®, a time to celebrate how food connects us to culture, family, and well-being. At the Northeast Kingdom Council on Aging, we recognize the power of food—not just for nourishment but for building community and health.

The Power of Food Connections

Sharing a meal is more than just eating—it’s an opportunity to connect with others, pass down traditions, and explore different cultures. Whether it's a favorite family recipe or a new dish inspired by a different cuisine, food brings people together in meaningful ways.

Eating Well on a Budget

Preparing meals at home allows you to control ingredients, reduce costs, and focus on nutrition. Here are a few simple ways to shop smart:
✅ Use a grocery list to avoid impulse buys.
✅ Look for sales and compare prices on staple items.
✅ Choose less-processed foods, which are often more affordable and nutritious.
✅ Take advantage of local resources, including SNAP, food pantries, and meal sites.

Healthy Eating for Older Adults

As we age, our nutritional needs change. Keep these tips in mind:
🥦 Eat a variety of vegetables (dark leafy greens, red peppers, carrots, beans, and lentils).
🧂 Limit sodium, added sugars, and saturated fats—choose herbs and spices instead.
💧 Stay hydrated by drinking plenty of water.
🍽 Watch portion sizes—using smaller plates can help with mindful eating.

By focusing on balanced meals, hydration, and portion control, we can enjoy food as part of a healthy lifestyle while still celebrating its role in our lives.

Stay Active with Gentle Chair Stretches

Regular movement supports flexibility, circulation, and overall well-being. If you have limited mobility, try this simple seated stretch routine:
🔹 Overhead Stretch – Raise both arms and reach toward the ceiling. Hold for 10-15 seconds.
🔹 Side Stretch – Lift one arm and gently lean to the opposite side. Hold for 10 seconds.
🔹 Neck Stretch – Tilt your head toward your shoulder and hold for 10 seconds.
🔹 Knee Hug Stretch – Bring one knee toward your chest and hold for 10 seconds.

These stretches can be done daily to improve mobility and reduce stiffness.

Try This Hearty Mediterranean Lentil Soup

Looking for a nutritious, easy-to-make meal? This Mediterranean Lentil Soup is packed with fiber, protein, and antioxidants.

Ingredients (Serves 2)

🥕 ½ cup dry lentils (green or brown), rinsed
🍲 2 cups low-sodium vegetable or chicken broth
🧄 1 garlic clove, minced
🧅 ½ cup diced onion
🥕 ½ cup diced carrots
🌿 ½ teaspoon dried oregano
🍅 ½ cup diced tomatoes

Instructions

1️⃣ Heat 1 teaspoon olive oil in a pot. Sauté onion, carrots, and garlic.
2️⃣ Add lentils, broth, tomatoes, and seasonings. Bring to a boil, then reduce heat.
3️⃣ Simmer for 25-30 minutes until lentils are tender.
4️⃣ Stir in a splash of lemon juice before serving.

Enjoy this warm, nourishing meal with whole-grain bread for a complete, balanced dish!

Need Assistance? We're Here to Help!

If you or someone you know is struggling with food, home-delivered meals, housing, or heating assistance, our team is ready to connect you with support.

📞 Call us at 800-642-5119
📧 Email info@nekcouncil.org
🌐 Visit www.nekcouncil.org

This National Nutrition Month®, celebrate food as more than just nourishment—it’s a connection to our health, our loved ones, and our community. 💙