March is National Nutrition Month - Celebrate a World of Flavors

posted by Darlene DeWitt, MS, RD, LD on Thursday, March 3, 2022

Every year the Academy of Nutrition and Dietetics focuses attention on healthy eating through National Nutrition Month.  This year the theme is Celebrate a World of Flavors. This theme serves as a way to spotlight different cultures and cuisines and to help find appreciation in our diversity.

The great thing about the U.S. is that we don’t have to go to another country to find and enjoy foods from other cultures.  We have so many great options available right here.

No single food or food group provides all the nutrients that we need for good health. Many cuisines offer dishes that include ingredients from each food group.

• Asian stir fry meals have proteins (use chicken and shrimp more often) and colorful vegetables.  Use low sodium soy sauce and pair with brown rice for a great quick meal.
• Greek gyro can be an easy lunch made with a whole wheat pita and loaded with lettuce, tomato, and tzatziki (yogurt and cucumbers).
• Spanish meals often include beans (which are great sources of fiber and protein), and rice or tortillas with meats or seafood. Fajitas is a popular dish that we serve at the hospital.
• If you want to try something different at breakfast, try breakfast tacos made with corn tortillas
• A lot of Caribbean dishes combine seafood with fruit salsas, served with rice and beans for a unique flavor.

Trying new foods and flavors increases variety and gives you more options to eat in a healthful way.  Spices are an excellent way to do this.

• Chinese 5 spice contains cassia, clove, fennel, star anise and Szechuan peppercorns and is great on vegetables or in a stir fry.
• Herbs de Provence includes rosemary, thyme, oregano, sage, marjoram and tarragon, and is great in soups, dry rubs and marinades.
• Greek seasoning has oregano, fennel, lemon grass and pepper, and can be great on meats like lamb, chicken or shrimp.
• Indian spices often contain coriander, ginger, cayenne, pepper and turmeric and can be used with chicken, beans and rice.

If you don’t want to try full meals of another cuisine, there are other ways to add some cultural variety:

• Add Jicama to your salad (from Mexico, and edible root vegetable)
• Try roasted chickpeas for a snack or hummus with vegetables for a Mediterranean flair
• Use dragon fruit for a snack (Asian)
• Make a smoothie with tropical fruits like papaya or mango
• Use Naan bread (from India, traditionally eaten with curry) to make a pizza

Here are some great sources for international recipes to get you started:

https://www.eatingwell.com/recipes/23011/health-condition/diabetic/international/

https://www.hwcmagazine.com/

March 9 is Registered Dietitian Nutritionist Day, celebrating Dietitians’ dedication to the health of people across the nation. National Nutrition Month is a time that we advocate for the public to seek nutrition advice from a Registered Dietitian. Dietitians have extensive training and licensure requirements and are kept up to date with continuing education requirements. This ensures that you get science based, accurate information and assistance in meeting your dietary needs. 

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