Affinia Healthcare is celebrating National Nutrition Month by encouraging patients, community members and staff to improve their eating habits for a healthier lifestyle.

Affinia Healthcare WIC Nutritionist Marissa Jackson, B.S, MA reminds us eating healthy begins at home; she also shares a recipe for overnight oats.

Healthy Eating Starts at Home
Healthy eating habits often begin in your own kitchen. One easy way to build balanced meals is by using the plate method: fill half your plate with fruits and vegetables, one-quarter with whole grains like brown rice or quinoa, and one-quarter with lean protein such as fish, beans, eggs, or poultry. This simple approach helps ensure your meals include a variety of important nutrients.

Small daily choices can make a big difference over time. Drink water instead of sugary beverages, cook with healthy oils such as olive or avocado oil, and try co

oking methods like baking, grilling, roasting, or steaming instead of frying. Keeping fresh fruits, vegetables, and other healthy foods easily accessible at home can also make it easier to choose nutritious options.

Reading nutrition labels is another helpful habit. Look for foods with lower amounts of added sugars and sodium and choose products with simple, recognizable ingredients whenever possible. Simple swaps—like choosing whole-wheat bread instead of white bread or fruit instead of sugary snacks—can help improve the overall quality of your diet.

Understanding Ultra-Processed Foods
Most foods go through some level of processing, and many forms of processing help keep food safe and convenient. However, ultra-processed foods are typically heavily modified and often contain ingredients that are rarely used in home cooking, such as artificial flavors, colorings, emulsifiers, and preservatives. These foods are often designed to be highly convenient and shelf stable.

Common examples include soda and sugary drinks, packaged snack foods, candy, many frozen meals, sweetened breakfast cereals, flavored yogurts, and fast food. Ultra-processed foods also tend to be higher in added sugars, sodium, and unhealthy fats, while providing fewer beneficial nutrients like fiber, vitamins, and minerals.

The goal is not to eliminate these foods completely, but to limit how often they make up a large portion of your meals and snacks. Choosing foods closer to their natural form—such as fresh or frozen fruits and vegetables, beans, nuts, eggs, whole grains, and lean proteins—can help support better overall nutrition. Preparing more meals at home and choosing snacks like fruit, yogurt, nuts, or whole-grain options are simple ways to reduce reliance on ultra-processed foods.

Focusing on whole, nutrient-rich foods most of the time can help support energy, growth, and long-term health for individuals and families alike. Preparing food at home the night before is a great time and money saver. Here is a recipe for overnight oats that are simple and very customizable.

Overnight Oats Recipe
Ingredients:
1 cup low fat milk (use less for thicker consistency)
½ cup rolled oats
1 tablespoon brown sugar
2 teaspoons maple syrup
¼ teaspoon cinnamon
Pinch salt

Directions:
Place all ingredients into a large container and mix until combined.
Cover the container with a lid or plastic wrap. Place in the refrigerator for at least
2 hours or overnight. Toppings can be added the night before or immediately before serving.
Uncover and enjoy the next day. Thin with a little more milk or water, if desired

Add ingredients like yogurt for added protein, chia seeds for fiber & omega-3s, bananas for sweetness, or cocoa for a chocolatey flavor.

The possibilities are endless!