Aside from the nutritional value we need from our meals, food also plays an essential part in celebrations, culture, making memories, and spending time with loved ones.

Here are some ways to add meaning and connection to your eating habits and genuinely enjoy the experience of nourishing yourself through food.

Make Family Recipes

While the internet is full of recipes for whatever cuisine you desire, nothing beats going through a family cookbook. It can also help you feel more connected to your family, bring up nostalgic memories, and even ignite conversations of family stories of the past.

Put In the Extra Effort for Yourself

When your friends and family come over for dinner, they get the full treatment. From putting out matching cutlery sets to fancy coffee cups and napkins, you put in the extra effort to make an enjoyable experience for them. Why not do the same for you? Light a candle, set yourself up a spot at the table, and eat mindfully. Put away your phone and laptops and focus on enjoying your food.

This mindful eating helps build a positive relationship towards food. You don’t need to stress about the presentation— the point is to create an environment that makes you happy. You might enjoy eating on the couch with a good movie, and this is unique to you and even interchangeable day by day according to your moods.

Include Your Friends & Family

Having company is always wonderful, but it’s extra special when you’re cooking and eating together. Share the experience by inviting over loved ones to cook a meal with you. You can also video-call if it’s more convenient and your loved ones live far away. Take turns picking recipes each week, then make them together and share your thoughts. You can have cuisine-themed nights or even meal prep together. If you have kids, this is a great way to spend time with them while teaching them some fun and easy cooking skills.

Celebrate with Meals

Food is a fantastic way to celebrate, no matter how big or small the event is. Try to build that connection between food and celebration by making yourself a nice meal when you accomplish something, reach a milestone, or on any other special day. It doesn’t have to be something big— you can celebrate finishing your work, cleaning the house, or checking off that item on your to-do list that’s been lingering forever. Of course, everything is in moderation, but associating food with a celebration is an easy way to make that joyful connection with food.

Buy Food You Share Values With

Whether you enjoy eating plant-based foods for the environment or ethical reasons or want to support a local restaurant in your community, buying food that aligns with your values helps build a connection to your food beyond enjoyment or taste. By supporting a small business, you can build a connection with your community, especially during these difficult times. If you choose to cook a particular cuisine, try to buy from an authentic shop that sells any spices or ingredients you may need.

Cooking a meal from your cultural background helps you connect to your roots and family.

The food we eat impacts the environment– from waste production to transportation, there are many steps between growing food and putting it on your table.

Here are some ways that you can eat more sustainably. Remember, every small change helps— you don’t have to follow all of these right away!

Reduce Your Meat Consumption

Cattle farms are one of the largest productions of carbon dioxide. They also require an enormous amount of land— think of all the crops these cows need to eat. A significant number of forests have been cut down to make space for these animal farms.

Even if you make a weekly vegetarian night (think “Meatless Mondays”) or cut out meat from one of your three meals, it will make a huge difference. When you do eat red meat, try to buy local, grass-fed, and organic beef. Cattle that eat grass instead of grains are not only healthier but also significantly better for the environment.

Eat Local-Grown Food

We are lucky to live in such a globalized society, where all fruits and veggies are available year-round thanks to imports from other countries. However, transportation, both by air and land, takes a considerable toll on the environment.

Try to buy your food from local farmers instead and eat more seasonally. They may not grow everything year-round, but the meat, fruits, and veggies you get will be of better quality and much fresher.

Use What You Buy

Food waste is a big problem in the western world. Studies have shown that the average American household throws away over 30% of their food. Before you go to the grocery store, make a list of all the food you intend to buy and what you will use it for. Consider the expiration dates and the quantity of food you can eat within that time frame.

Purchase No-Plastic Produce

Most of the food we buy at grocery stores is heavily packaged in plastic. However, the fruits and veggies can often be purchased without packaging. Instead of putting the produce in those clear plastic bags, buy some reusable produce bags. They’re inexpensive, they help the environment, and they look much nicer in your fridge.

When you purchase dry goods, such as beans, nuts, seeds, or whole grains, try to buy from the bulk aisle and bring your own containers. They will be more economical while also saving on unnecessary plastic.

Eat Whole Foods Vs. Processed Foods

Generally, if you stick to unprocessed whole foods, you’ll be doing yourself (and the planet) a whole lot of good. Organic and locally grown fruits and veggies will reduce your carbon footprint and contain more flavor than imported ones.

Whole grains, such as quinoa and oats, are also better than refined white grains. When you buy soy products, such as tofu or tempeh, make sure to buy organic and GMO-free products. Other whole foods include nuts, beans, legumes, and seeds.

Of these tips for eating more sustainably, which will you start implementing in your home?

Are you a snacker in between meals? More often than not, you’ll need a small snack in between your three larger meals to keep you sustained throughout the day. This will help your blood sugar stay balanced, which also helps with mood and energy. But the thing is, if you take a stroll down the snack aisle at your local grocery store, you’ll find a lot of pre-packaged foods that aren’t very beneficial to your health.

There’s an equation you can use to make sure you are snacking in a way benefits you the most. After all, you’re less likely to overeat or crash during the day when your body has a steady stream of nutrients to power you through.

Here are some essential snacking tips to help keep you sustained throughout the day. 

Healthy fats

Healthy fats can help you feel satiated and sustained throughout the day.
They help balance blood sugar levels, keep inflammation low, and help you feel better overall. Among the best healthy fats for snacks are nuts. Not only are they loaded with healthy fats, but they’re also packed with fiber, protein, and minerals.

Even a pure nut butter would work, smeared upon slices of apples, celery, or packed in your favorite smoothie. If you have nut allergies or just plain don’t like them, turn to avocados for your healthy fat. Mash up an avocado with lime juice and salt and pepper, then dip in your favorite veggies and enjoy.

Fiber

Fiber is something we typically don’t get enough of, even when we primarily focus on eating healthy meals. Being mindful of your fiber intake, especially during snack time, can help you feel satisfied between meals and regulate your digestion.

Simple snacks like apples, pears, berries, seeds, and carrots have lots of fiber. Add a little hummus to your veggies, and you’ll feel full enough to keep going until dinner.

Protein

When you put protein on your snack plate alongside that healthy fat and fiber, you’re going to be setting yourself up for a snack that’ll leave you feeling satisfied. Try mixing in your favorite protein powder with your favorite fruits, spinach, and nut butter. Avocado goes great in smoothies, as well. You’ll have a quick and delicious snack, and you’ll feel fulfilled until your next meal.

Shifting the way you think about snacking can be simple and create significant results. If your typical snacks aren’t keeping you satiated, take a look at what’s on your snack plate and make some adjustments.

By incorporating healthy fats, fiber, and protein into that snack, you’ll be much more likely to have a snack that’ll sustain you. 

When you’re trying to be intentional about living a healthy life, you might think fast food is entirely off the table — but it doesn’t have to be. Even registered dieticians and nutritionists zip through the drive-thru lane or order fast-casual eats sometimes. The difference is in what they order, though.

While it’s best not to make a habit of eating quickly prepared foods, sometimes it’s necessary. Whether you leave your healthy packed lunch on the counter instead of taking it with you to work or don’t have time to cook something healthy when you get home, these five options will help you make the healthiest decision possible.

Here are five healthy options at fast food restaurants when you’re on the go.

1. Bowls from Chipotle

Chipotle isn’t all carb chaos. In fact, it’s very easy to have a healthy and fast meal made for you just the way you like. If you choose the burrito bowl, you can create quite a healthy meal. You can have it made with the sofritas (seasoned organic tofu), fajita veggies, black beans, and a dash of brown rice. A little guac will add a pop of flavor, too. For low-carb eaters, get the keto bowl, which lets you pile up your ingredients on a bed of lettuce.

2. Healthier Options at Starbucks

No matter if you’re traveling or at home, you can be sure to find a Starbucks or seven in your general vicinity. This helps you know you’ll be able to find a quick, healthy bite on a moment’s notice, no matter where you are. Between several protein box options, pre-packaged salads, wraps, and snack boxes, you’ll be sure to find something that catches your eye. They have many vegan & vegetarian options, too, so you won’t be left out if you aren’t a meat-eater.

3. Impossible Burger at Burger King

Pair the Impossible Burger with a side salad, and you’ve got a meat-free delight that will keep you satisfied until dinner. You can even ditch the bun and top a larger salad with your Impossible Burger for a bigger meal.

4. Panera

Next time you’re in a time crunch and need a quick meal, try Panera. There are endless types of salads, soups, and bowls to choose from. Most Panera’s even have a drive-thru option, if you are really in a time pinch.

5. Winner Anywhere – Grilled Chicken Salad

And regardless of where you find yourself, perhaps in an unfamiliar city while traveling for work, you can’t go wrong ordering a grilled chicken salad. Every fast-food menu tends to have one. If you prefer to skip the chicken, a large salad and a soup side will pair well together.

No matter which drive-thru you find yourself in, avoid anything labeled ‘crispy’ and stick with roasted, grilled, or steamed options instead to find your healthiest meals on the go!