March is National Nutrition Month®
National Nutrition Month® is an annual campaign established in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
This year's theme is "Food Connects Us." Food is a connecting factor for many of us. Food connects us to our cultures, our families and our friends. Sharing a meal is an opportunity to learn about its preparation, who made it and where the ingredients were sourced. Health, memories, traditions, seasons and access can all impact our relationship with food. While these factors influence the foods we eat, the foods we eat also affect our health.
Helpful Tips & Resources:
20 Health Tips:
| 1. Eat Breakfast |
11. Order Out without Ditching Goals |
| 2. Make Half Your Plate Fruits and Vegetables |
12. Enact Family Meal Time |
| 3. Watch Portion Sizes |
13. Banish Brown Bag Boredom |
| 4. Be Active |
14. Reduce Added Sugars |
| 5. Get to Know Food Labels |
15. Eat Seafood Twice a Week |
| 6. Fix Healthy Snacks |
16. Explore New Foods and Flavors |
| 7. Consult an RDN |
17. Experiment with Plant-Based Meals |
| 8. Follow Food Safety Guidelines |
18. Make an Effort to Reduce Food Waste |
| 9. Drink More Water |
19. Slow Down at Mealtime |
| 10. Get Cooking |
20. Supplement with Caution |
For more information on each tip, please see the handout: 20 Health Tips
Other Handouts to Browse:
Eating Right on a Budget: Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat.
Healthy Eating on the Run: A Month of Tips: You may eat out a lot – many Americans do. People are looking for fast, easy and good-tasting foods to ft a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 31 tips to help you eat healthy when ordering out.
Smart Tips for Successful Meals: Preparing food at home can be a great way to save money, express creativity and stay on track with healthful eating. However, cooking can also be a challenge for many people. With a few tips and tools, cooking at home becomes a little bit easier for everyone!
Eating Right Tips for Older Adults: Healthy eating is recommended throughout life, but as we age certain factors can affect our nutrient needs. Choosing a variety of foods from all the food groups (vegetables, fruits, grains, dairy and protein foods) will help you build a healthy eating routine.
Smart-Snacking Tips for Adults and Teens: Find the right snack for your eating style and
activity level. Keeping snacks to 200 calories or less can be a reasonable goal for most people.
Adults and teens who are more active or eat smaller meals throughout the day may want to aim for 200 to 300 calories per snack.
Smart-Snacking Tips for Kids: It helps to plan and portion out snacks in advance. Kids will usually only need 2 or 3 snacks daily, and these should be provided at least one to two hours before meals. It is recommended that snacks (and meals) be eaten in an area without distractions. So, avoid snacking while watching TV or when using other electronic devices. Better yet, let the kids help prepare the healthy snacks.
Source: National Nutrition Month®
Tribal Wellness Services:
Diabetes Prevention & Management
In an effort to combat the growing epidemic of diabetes in American Indian and Alaska Native communities, the Samish Indian Nation Diabetes Program provides a variety of services to help delay or prevent a diabetes diagnosis while also reducing the risk of complications. These services are designed to educate tribal citizens on the risk factors of diabetes while encouraging prevention and management, physical fitness, nutrition, foot care, and vision care.
Eligibility Requirements:
You must be an enrolled Samish tribal citizen.
You must reside in our 12-County Service Area (Clallam, Island, Jefferson, King, Kitsap, Mason, Pierce, San Juan, Skagit, Snohomish, Thurston, or Whatcom County)
Services We Currently Offer:
For Citizens with Diabetes:
Monthly Diabetes Educational Information:
Informational flyers regarding how you can prevent and manage your diabetes will be posted each month.
Diabetes Care Incentive Program:
This initiative is designed to support and encourage citizens in managing their diabetes and health while recognizing their dedication to wellness. Eligible participants may receive incentives per completed activity. Qualifying activities include:
- Eye Exam (once per year)
- Dental Cleaning / Exam (twice per year)
- Foot Exam (once per year)
- A1C Test (twice per year)
To utilize this program, you must be enrolled in the diabetes program.
To receive the incentive, you can submit this form: Diabetes Care Incentive Program Verification Form or provide other proof of appointment such as a visit summary or EOB.
Email forms to diabetes@samishtribe.nsn.us.
Open to All Samish Citizens in Our Service Area:
Samish Fitness Challenges:
Spring Fitness Challenge 8 Weeks: March 30th - May 24th. REGISTRATION DUE BY MARCH 26TH
Registration: Samish Fitness Challenge Registration
Summer Fitness Challenge 6 Weeks: June 30th - August 9th REGISTRATION DUE BY JUNE 27TH
We will also offer in-person registrations at General Council on June 29th.
Fall Fitness Challenge 8 Weeks: October 6th - November 29th REGISTRATION DUE OCTOBER 1ST.
Printable Schedule: Fitness Challenge Schedule
Extra Activity Logs: Activity Logs
Click Here to Submit Digitally: Digital Activity Log Submission
Send Registrations & Activity Logs to: wellness@samishtribe.nsn.us.
By Mail:
715 Seafarers Way STE 100
Anacortes, WA 98221
ATTN: Olivia Duvall
If you have any questions, please reach out to us at wellness@samishtribe.nsn.us.
SKAGIT COUNTY RESIDENTS:
Farm to Table Program: NO INCOME LIMIT
We will be introducing a bi-weekly food box pick up at our cannery campus in the atrium. This partnership with the Puget Sound Food Hub Farmers' Cooperative will bring fresh food from our local farmers around the Puget Sound. If you need help with transportation, please let us know—we may be able to arrange delivery. We anticipate this service will start in March 2025.
Sign-ups for this service is required: Farm to Table Sign Up Sheet
YMCA Memberships:
We’re working on a partnership with the Skagit YMCA to provide free memberships for eligible individuals. More details coming soon!
We are creating an interest list, if you would like to be contacted when this service has been set up, please email wellness@samishtribe.nsn.us.