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Food As Medicine: February 2025

February 1, 2025

February 2025


Heart Health Month: Eat for a Stronger Heart


February is American Heart Month, a great time to focus on heart-healthy foods. Incorporating more fiber, lean proteins, and healthy fats can reduce the risk of heart disease.


Heart-Healthy Eating Tips:

  • Load Up on Fiber: Choose whole grains (brown rice, quinoa, whole wheat bread) and fiber-rich fruits (berries, apples, pears).
  • Go for Healthy Fats: Swap saturated fats for unsaturated ones—use olive oil, avocados, nuts, and fatty fish (like salmon and sardines).
  • Reduce Salt and Sugar: Flavor food with herbs, lemon juice, and garlic instead of salt. Cut back on processed foods with added sugars.
  • Stay Hydrated: Drink plenty of water and cut back on sugary drinks

Fiber: The Nutrient That Keeps You Full and Healthy


Fiber is a powerful nutrient that helps with digestion, supports heart health, and keeps you full longer—all without adding extra calories!It’s especially important for kids and families because it helps regulate blood sugar, prevents constipation, and reduces the risk of chronic diseases.



There are two types of fiber, and both are essential for good health:



1. Soluble Fiber: Helps with Heart Health & Blood Sugar Control

  • What it does: Slows down digestion, helps lower cholesterol, and stabilizes blood sugar levels.
  • Best sources:Oatmeal (instant oats are affordable and cook quickly)
  • Beans & lentils (canned beans are budget-friendly and easy to use)
  • Apples & oranges (eat the peel for extra fiber!)
  • Sweet potatoes (baked, mashed, or added to soups)
  • Carrots (great for snacking or adding to soups & stews)


2. Insoluble Fiber: Helps with Digestion & Prevents Constipation

  • What it does: Adds bulk to stool, making it easier to pass, and keeps your gut healthy.
  • Best sources:Whole wheat bread & tortillas (look for "100% whole grain" on the label)
  • Brown rice (cheaper in bulk and can be used in many meals)
  • Leafy greens (collard greens, spinach, kale)
  • Corn & popcorn (an affordable snack—just go easy on the butter!)
  • Nuts & seeds (peanuts and sunflower seeds are good budget options)


How Much Fiber Do You Need?

  • Kids (4-8 years old): 15-20 grams per day OR 1/2 cup of whole grains + 1/2 cup of beans + 1 fruit or veggie per meal
  • Older Kids & Teens (9-18 years old): 20-30 grams per day OR 1 cup of veggies + 1/2 cup beans + whole grains at each meal
  • Adults: 25-38 grams per day  OR 1 cup of leafy greens + 1/2 cup beans + whole grains


A good rule of thumb: Aim to include fiber at every meal—this helps keep kids full longer and reduces the need for extra snacks between meals.


Easy, Budget-Friendly Ways to Add More Fiber to Your Meals

 

1️⃣ Swap White for Whole Grains

  • Choose whole wheat bread, brown rice, or whole wheat tortillas instead of white bread, white rice, or flour tortillas.

2️⃣ Use Beans as a Protein

  • Canned black beans, chickpeas, or lentils are cheaper than meat and add both fiber and protein to meals. Add them to soups, tacos, and rice dishes!

3️⃣ Add Vegetables to Every Meal

  • Even small amounts make a difference! Frozen veggies are just as healthy as fresh and often cheaper.

4️⃣ Snack on High-Fiber Foods

  • Instead of chips, try air-popped popcorn, apples with peanut butter, or whole wheat crackers with cheese.

5️⃣ Start Your Day with Fiber

  • Oatmeal with fruit, whole-grain toast with peanut butter, or yogurt with nuts and seeds can help meet your daily fiber needs.


Quick & Affordable High-Fiber Meal Ideas

 

🥣 Breakfast: Oatmeal with banana slices and peanut butter
🌮 Lunch: Whole wheat tortilla with beans, cheese, and salsa
🍛 Dinner: Brown rice with lentils and sautéed greens
🍎 Snack: Apple slices with sunflower seed butter

 

Why Fiber is Important for Kids

  • Keeps them full longer, so they’re less likely to be hungry between meals
  • Helps digestion and prevents constipation
  • Supports a healthy weight and reduces sugar cravings
  • Protects against diseases like diabetes and heart disease


💡 Tip for Parents: If your child isn’t used to high-fiber foods, increase fiber slowly to avoid stomach discomfort. Also, make sure they drink enough water to help fiber do its job!

HEALTH FOOD TIPS

Black History Month: Celebrating African Heritage Foods


February is also Black History Month, a time to honor the rich food traditions of the African diaspora. Many traditional African, Caribbean, and Southern dishes are naturally nutritious and plant-based!


Healthy African Heritage Foods to Try:

  • Sweet Potatoes: High in fiber, vitamin A, and antioxidants.
  • Okra: Great for digestion and heart health. Try it grilled or in stews!
  • Black-eyed Peas: A protein-packed, fiber-rich legume used in many soul food dishes.
  • Greens (Collards, Mustard, Turnip Greens): Full of vitamins and minerals. Cook with garlic and a touch of olive oil for a nutritious side!

Spiced Sweet Potato & Black Bean Bowl


Ingredients:

  • 1 large sweet potato, diced
  • 1 can black beans, drained and rinsed
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • 1/4 tsp black pepper
  • 1 tbsp olive oil
  • 1/2 cup cooked quinoa
  • 1/4 avocado, sliced
  • Hot sauce (optional)

Instructions:

  1. Roast sweet potatoes at 400°F for 25 minutes with olive oil, paprika, cumin, and pepper.
  2. Heat black beans in a pan for 2-3 minutes.
  3. Assemble the bowl: quinoa as a base, topped with roasted sweet potatoes, black beans, and avocado. Drizzle with hot sauce if desired.

Mediterranean Chickpea Salad


A fiber-rich, heart-healthy dish packed with antioxidants!

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1/2 tsp cumin
  • Salt and pepper to taste

Instructions:

  1. Mix all ingredients in a bowl.
  2. Toss well and let sit for 10 minutes before serving.
  3. Enjoy as a salad or a healthy side dish!

Flu Season Reminder: Boost Your Immune System


With winter still in full swing, flu and colds are common. Keep your immune system strong with these food choices:

  • Citrus Fruits (oranges, lemons, grapefruit) – High in vitamin C
  • Garlic & Ginger – Natural anti-inflammatory and immune-boosting properties
  • Green Leafy Vegetables – Packed with vitamins and antioxidants
  • Turmeric & Black Pepper – Helps reduce inflammation and supports overall immunity


Recipe: Immunity-Boosting Ginger Turmeric Tea

Ingredients:

  • 1 cup hot water
  • 1/2 tsp grated fresh ginger
  • 1/4 tsp turmeric powder
  • 1/2 tsp honey
  • 1 slice lemon

Instructions:

  1. Mix all ingredients in a cup and stir well.
  2. Let steep for 5 minutes, then enjoy warm.


Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences. Please click HERE or scan the QR code for very brief survey.

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