Food brings us together

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t’s still March and that means one thing: it’s still nutrition month! This year’s theme from Dietitians of Canada focuses on the potential of food to enhance our lives and improve our health.

The benefits associated with a healthy, balanced diet are not just in providing fuel and supporting physical health, but in improving our overall quality of life and promoting positive habits outside the dinner table.

Sharing a meal with family and friends allows us to share dialogue, connect to other people and helps us to eat a more balanced diet.

Unfortunately, busy schedules are often the biggest barriers to eating together. It’s worth the effort in making time, because everyone can benefit from eating in the company of others:

family have more nutritious diets, better academic performance, a lower risk for being overweight and are at a lower risk for eating disorders. increased intake of fruits and vegetables and decreased intake of sugar-sweetened beverages.

meals are less likely to smoke, use drugs or alcohol, or to participate in serious fights.

and family tend to eat more fruits and vegetables, drink less pop, eat fewer meals at fast food restaurants, and have a lower body mass index.

of a group have better diets, improved nutrient intake and lower rates of malnutrition.

From children to older adults, shared meals can be an enriching experience for everyone. Enjoy eating and sharing meals with family or friends as often as possible. Here’s how:

to make preparing meals more fun and less work.

with family and friends of all ages. This is a great way to develop cooking skills and learn about traditional or cultural foods.

and try experimenting with new foods and recipes.

a friend for a fun play date. others.

some of your close friends and meet-up for monthly preplanned dinners or start a soup supper club where the host makes soup and others bring bread, salad or fruit.

- ers with a healthy lunch dish that can be shared (see recipe below).

Don’t wait for a holiday to roll around before eating a meal with family and friends.

You don’t need a special occasion or event as an excuse to enjoy the company of others; the benefits of doing so will be worth the time and effort.

Crowd-pleasing chickpea and carrot salad

Here’s a quick and easy recipe that’s perfect for potlucks.

If making this salad in advance, be sure to pack the salad and dressing separately and toss together just before serving to avoid soggy vegetables.

– 1 English cucumber, chopped

– 1 tbsp fresh dill, chopped or tsp dill weed, dried

– 2 carrots, peeled and grated – 1 can chickpeas, drained and rinsed

– 2 cups grape tomatoes, halved lengthwise

– 1/4 cup fresh basil, chopped – 3 tbsp balsamic vinegar

1. In a deep 1.5L (6 cup) bowl, toss cucumber with dill and spread out over bottom of the bowl.

Layer with carrots, chickpeas and tomatoes. Sprinkle basil over the top.

Cover and refrigerate for up to one day.

2. In a small bowl, whisk together vinegar, pesto, oil, garlic and pepper.

Cover and refrigerate until ready to serve salad.

3. Just before serving, drizzle dressing over salad and toss to combine and coat.

139 calories, 4g fat, 1g saturated fat, 1mg cholesterol, 21g carbohydrates, 6g fibre, 7g sugar, 6g protein, 155mg Sodium.