Food Connects Us and Shapes Every Stage of Life

Healthy eating is the foundation of a healthy life. From the time we’re born to our later years, the food we choose affects everything—our energy, mood, and overall well-being. And there’s the cultural side of it—what we grow up eating shapes how we think about food for life. Changing your eating habits might seem overwhelming, but it’s also a chance to explore new flavors, try different cooking methods, and discover a new appreciation of food. 

How Food Connects Us

Food has this amazing way of bringing people together. Whether it’s a big family dinner, a holiday feast, or just grabbing a bite with friends, food creates connections. Recipes get passed down through generations, carrying stories and traditions with them. Trying new dishes lets us explore different cultures without even leaving the table.

And let’s be real, some of the best conversations happen over a good meal. Whether it’s a simple homemade dinner or a big celebration, food is more than just fuel—it’s comfort, culture, and a way to bond with the people around us.

Healthy Eating Through All Stages of Life

Proper nutrition helps us grow, stay strong, and feel our best. As kids, we need plenty of nutrients for brain development and energy. Teens require balanced meals to support growth spurts. In adulthood, eating well keeps energy levels up and reduces the risk of chronic diseases. 

As we age, our bodies change, and so do our nutritional needs—more protein for muscle strength, fiber for digestion, and hydration for overall health. No matter your age, a balanced diet full of whole foods, lean proteins, and healthy fats–and minimizing processed food options– can keep you feeling great every day.

Make Your Plate Colorful & Balanced

A healthy plate starts with the right balance of nutrient-rich vegetables and fruits, protein, whole grains, and dairy. We know that striving to achieve this at every meal may feel overwhelming, so here’s an easy way to remember how much of each food group is needed.

• Divide your plate into two halves. Then divide one half into halves again.
• The larger half will be filled with vegetables, preferably non-starchy ones
• In the two smaller sections, fill with whole grains in one and protein in the other
• Protein can be meat or non-meat items such as beans, legumes, and tofu

Use Healthier Cooking Options

Some cooking methods are better at retaining nutrients and minimizing unhealthy fats. Consider the following options when preparing food:

• Steaming preserves vitamins and minerals while keeping food moist
• Grilling and roasting enhance flavor without excessive oil 
• Stir-frying with minimal healthy oil, like olive or avocado oil, retains nutrients and adds crunch
• Boiling and poaching are great for lean proteins like chicken and fish 
• Baking offers a low-fat alternative to frying
• Air frying eliminates the harmful effects of frying foods in oil
• Raw food preparation, such as salads and smoothies, ensures maximum nutrient intake 
• Slow cooking maintains flavors and tenderness while using minimal fat. Choosing these methods promotes better digestion, heart health, and overall well-being

Bluestem Health offers Nutrition Counseling

As you age, unhealthy eating habits can increase your risk of acute and chronic conditions such as heart disease, diabetes, obesity, and certain cancers. The lack of nutritional foods can increase your risk of falls and lower bone mass. Bluestem Health’s patients have access to free nutrition counseling with a certified nutrition counselor or nurse on conditions such as diabetes, high blood pressure, obesity, high cholesterol, and gastrointestinal issues. During regular meetings, you will discuss healthy lifestyle habits, develop a plan of action for your weight or disease-related goals, create preventive measures for disease risk, and discuss progress over time.

Our team of dietitians and certified diabetes educators at Bluestem Health are prepared to assist any patient who needs nutrition counseling. They are experts in providing the knowledge and steps needed to help you maintain a healthy lifestyle, no matter your health condition.

• Molly Petrik, RD/LMNT, CDCES, is a Registered Dietitian licensed in Medical Nutrition Therapy and a Certified Diabetes Care and Education Specialist
• Jeni Wood, BSN, RN, CDCES, is a Registered Nurse and Certified Diabetes Care and Education Specialist

Healthy eating is vital at every stage of life. By making mindful food choices and fostering a culture of healthy eating, you can improve your overall well-being and build a foundation for a healthier future.