Food Brings Us Together

March is a special month. Not only does it bring the first signs of spring, but it's also National Nutrition Month! As a registered dietitian and therapist, I see every day how food connects to mental health. Food isn’t just about what we eat, it’s also about how we prepare it, share it, and experience it with others. The meals we choose can tell stories about our families, cultures, and even ourselves.

Here are five ways food connects us and impacts our lives:

1. Food Connects Us to Others

Think about any big celebration, a birthday, a holiday, or even just a fun get-together. What’s usually at the center of it? Food! Sharing meals is a way to bond with family and friends. Eating together at the dinner table can create meaningful traditions. Meeting someone for coffee or a meal can spark great conversations and deeper understanding. Food isn’t just nourishment for our bodies, it helps us build relationships, too.

2. Food Connects Us to Our Brain

Just like a phone or laptop needs power, our brain needs good food to work at its best. Eating a balanced diet with lots of fruits, vegetables, whole grains, lean proteins, and healthy fats can help improve mood and mental health. Research shows that eating well can lower the risk of depression. Scientists are also discovering how the gut plays a big role in brain health. Our gut produces hormones that affect our emotions, so taking care of it is important. Eating foods with probiotics and prebiotics, like yogurt and fiber-rich veggies, can help keep our gut and mind in balance.

3. Food Connects Us to Our Culture and Heritage

Do you have a favorite family recipe? Maybe it’s something your grandparents made, or a dish your parents cook on special occasions. Food carries stories from one generation to the next. When we cook traditional meals, we keep our family’s history alive. If you didn’t grow up with strong food traditions, you can start your own! Explore recipes from your culture or try new meals that reflect your values. Cooking and eating together can be a way to celebrate who you are and where you come from.

4. Food Connects Us to Self-Care

When life gets busy, eating can sometimes feel like an afterthought. Many people skip meals because they’re too busy or stressed. But taking the time to nourish your body is an important form of self-care. Just like you make time to sleep or brush your teeth, eating regular meals should be a priority. Experts recommend eating every 4-5 hours or having smaller meals every 2-3 hours. Plan meals based on how much time and energy you have. Setting boundaries, like making time for lunch at work or eating before running errands, can help you stay on track.

5. Food Connects Us to Nature and the Environment

Most of us buy our food from grocery stores, so we don’t always think about where it comes from. But food is a direct link to the earth! Choosing local and seasonal foods supports farmers and helps the environment. Growing your own food, even if it’s just a small herb garden, can be a fun way to connect with nature. Visiting farms or farmers' markets can also give you a deeper appreciation for where your food comes from.

Final Thoughts

Food connects us in so many ways—to others, to our culture, to our brains, to self-care, and to the environment. It even helps us tune in to how our bodies feel. For some people, thinking about food can be stressful, especially if they struggle with anxiety or depression. But there are ways to build a positive relationship with food. The National Nutrition Month website (https://www.eatright.org/national-nutrition-month) has great resources to help you get started.

One helpful approach is called Intuitive Eating, which encourages listening to your body and eating in a way that feels good both physically and emotionally. It focuses on balance, variety, and moderation, while also allowing room for enjoyment. As a therapist, Certified Intuitive Eating Counselor, and registered dietitian, I can help guide you in finding a healthy relationship between food and mental well-being. If you need more support, meeting with a registered dietitian can be a great way to learn about nutrition, address specific concerns, and improve your overall health.

This month, take some time to celebrate food. Food is not just fuel, but something that connects us all!

The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with kids, teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Schedule An Appointment here.