To educate others on the importance of National Nutrition Month (NNM) during the month of March, the Alaska Sleep Clinic will provide nutrition blogs to help people make better meal choices.
For 2025, “Food Connects Us” was chosen as the theme to encourage our cultures, our families, and our friends to share a meal. “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.”
The first step in your journey is to talk with your physician about nutrition options, such as finding Registered Dietitian Nutritionists (RDNs) who “play a critical role in helping people understand the connection between the foods individuals and communities eat and how these foods impact health throughout life.”
Unhealthy eating habits can significantly disrupt sleep quality. Consuming high-sugar or high-fat foods, especially close to bedtime, can lead to restless nights by causing blood sugar spikes and crashes, which may disturb your sleep cycle.
Processed foods high in sodium can cause dehydration or bloating, making it harder to relax. Caffeine or alcohol, common in some indulgent treats or drinks, can interfere with the body’s ability to enter deep, restorative sleep.
Overeating before bed can also lead to discomfort or acid reflux, further preventing restful sleep. Prioritizing a balanced diet supports better sleep and overall well-being.
New Cultural Cuisines
Reviewing your nutrition intake when enjoying cultural cuisines is a smart way to embrace global flavors while maintaining a balanced diet. Many traditional dishes from around the world are rich in history and flavor but can also be higher in sodium or fat due to cooking methods, ingredients, or preservation techniques. By being mindful, you can savor these dishes without compromising your health goals.
For example, soy sauce in Asian cuisine or cured meats in Mediterranean dishes can significantly increase sodium intake, which may lead to elevated blood pressure if consumed excessively. Similarly, rich sauces, fried foods, or dishes prepared with heavy oils can add extra fat to your diet, potentially impacting cholesterol levels over time.
There are many ways to help you in your quest for a healthy review of your food. Celebrating and sharing your culture is a big part of relationships in your community. On the Eat Right site, there are cuisines and traditions that you can explore to stay healthy while celebrating your heritage.
One way to start experimenting with other cultural cuisines is an Indian sauce to add to any of your dishes.
Creamy Cucumber Mint Sauce
A source of calcium, Creamy Cucumber Mint Sauce balances to cool the palate with any meat, mixed with rice, or dip in naan, pita, or flatbread.
1 cup plain fat-free Greek yogurt
1 small cucumber, peeled, seeds removed, diced
2 tablespoons chopped fresh mint leaves
1 teaspoon fresh grated ginger
2 teaspoons fresh lemon juice
½ teaspoon garam masala* or ground cumin
¼ teaspoon salt
Pinch of sugar
1. Combine yogurt, cucumber, mint, ginger, lemon juice, garam masala, salt and sugar in a medium bowl. Stir well.
2. Cover and refrigerate for 1 hour to allow flavors to blend before serving.
Garam masala is a blend of ground spices, commonly used in Indo-Pakistani and some South Asian dishes. Cumin can be substituted.
Serves 6 | Serving size: ¼ cup
Calories: 25; Calories from fat: 0; Total fat: 0g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 110mg; Total carbohydrate: 3g; Dietary fiber: 0g; Sugars: 2g; Protein: 4g
Pico de Gallo
Pico de Gallo is easy and healthy to add to any Mexican dish. To make this a more healthy snack, ditch the tortilla chips and go for zucchini slices, jicama, or whole-wheat crackers.
1 large tomato, coarsely chopped
⅓ cup cilantro, coarsely chopped
¼ cup onion, finely chopped
1 fresh jalapeño pepper, seeds removed, minced
2 tablespoons fresh lime juice
½ cup cucumber or radishes, diced (optional)
½ avocado, pit removed, diced (optional)
1. Combine all ingredients in a medium bowl, stir well.
2. Cover and chill for 1 to 4 hours to allow flavors to blend.
Serves 6 | Serving size: ¼ cup
Calories: 10; Calories from fat: 0; Total fat: 0g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium 20mg; Total carbohydrate: 2g; Dietary fiber: 1g; Sugars: 1g; Protein: 0g
In keeping with the 2025 theme, this sauce and salsa are two small ways to open your nutritional door to cuisines not normally in your home. They also are great nutritional options to make your dishes flavorful while not compromising your health.
Understanding the nutritional profile of these cuisines allows you to make informed choices, such as opting for smaller portions, choosing healthier preparation methods, or balancing your meal with fresh vegetables or whole grains. It also encourages mindfulness, helping you savor each bite and enjoy cultural experiences more responsibly.
Moderation doesn’t mean sacrificing flavor. By reviewing your intake, you can fully appreciate the diversity of global cuisines while prioritizing your long-term well-being. It’s about finding harmony between cultural exploration and nutritional balance.
Connect with the Alaska Sleep Clinic if you are struggling with a good night’s rest even after altering your nutrition.
