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From Ottawa Public Health
How Food Nourishes Our Cultural and Social Identity
As we celebrate Nutrition Month this March, it's a great time to think about how food is more than just a source of nourishment. It also plays a key role in supporting mental health, building social connections, and empowering communities to grow. This year’s theme for Nutrition Month is “Nourish to Flourish.”
The Cultural Significance of Traditional Foods
Traditional foods are passed down through generations. While many cultural groups have their own unique traditions and cuisines, these meals are shared symbols of family, heritage, and pride.
For example:
West African Egusi soup, Mexican tamales, and Chinese Dim sum are enjoyed during communal meals and represent strong family bonds.
Jerk chicken, with its distinctive spice blend, is a symbol of Caribbean creativity and resilience.
Risotto, a classic Italian dish, is often shared during celebratory meals, bringing people together to enjoy its comforting texture.
Injera, served in Ethiopia, fosters unity and connection as everyone eats from the same platter.
Soup joumou marks Haiti’s freedom and independence, traditionally enjoyed on New Year's Day to commemorate a pivotal historical moment.
Hummus and falafel, staples in Middle Eastern cuisine, embody hospitality and warmth.
Food as a Social Connector
Food brings individuals, families, and communities together. Sharing meals, especially those served family-style with large platters at the centre, is a cherished tradition that fosters connection and togetherness.
Whether it's a potluck, a wedding feast, or a weekend family dinner, these gatherings encourage sharing of not just food, but stories, laughter, strong relationships, and a sense of community.
Meals That Nourish the Body
Meals from around the world are deeply rooted in rich, diverse traditions that celebrate nourishing, whole ingredients. These include:
Leafy greens like callaloo, collard greens, kale, or spinach are high in iron, calcium, and vitamins, which help maintain bone health and energy levels.
Root vegetables like beets, yams, cassava, and sweet potatoes are rich in carbohydrates, fiber, and antioxidants, which support digestive health.
Fish like tilapia, mackerel, salmon, or sardines are a good source of omega-3 fatty acids, which support brain health.
Beans and lentils are plant-based proteins that are higher in fiber and lower in saturated fat compared to animal protein, promoting a healthy heart.
Adapting Meals
Sometimes, making small changes to ingredients can make meals even healthier, all while preserving their delicious flavors and cultural significance.
Here are some ideas:
Curry dishes: Use leaner cuts of meat like skinless chicken breast or lean goat meat or tofu for plant-based protein. Try to reduce the amount of oil used in the curry and choose lower sodium broth more often.
Fried plantains or potatoes: Instead of frying, try baking them. This reduces the amount of oil used while still preserving the natural sweetness of these starchy vegetables.
White rice: Replace with brown rice, millet, and fonio. These options add more fiber and nutrients to the meal.
Stews and sauces: Boost flavour and nutritional value by adding extra vegetables like tomatoes, bell peppers, and leafy greens.
Nourish to Flourish
As we celebrate Nutrition Month 2025 this March, let’s remember the power of nutrition. Through small changes and adaptations, we can ensure that the meals we love and that bring us together nourish our bodies, our sense of identity, and our community.
For more information and resources on healthy eating and nutrition, please visit the OPH website.
Happy Nutrition Month! Together, let’s ‘Nourish to Flourish’!