By Curtis Thill, M.D.

 

Did you know that Spring officially begins on March 20? The snowy and cold 2025 winter will soon be behind us. Warm weather is ahead and invites us to boost our health, enjoy some fresh air, and get ready for delightful Spring days. 

Need some inspiration? As a long-time physician in southern Indiana, I understand and appreciate the challenges facing my patients and their families in finding time to prepare meals and get in some physical activity. However, with March being national nutrition month, plenty of good information on boosting energy and health is online, waiting for you to take a look.

You may have already come across the Food is Medicine initiatives from Purdue Extension and other groups, including our local Lost River Co-op and Café in Paoli. These initiatives can help you get started:

Tips for healthy meals

Wondering where to start? Iowa State University put together a great online calculator that can help you plan for and estimate the cost of healthy meals. Check it out: bit.ly/SpendSmart2025 

So now that you’re armed with info on how to budget for healthy meals, what’s next? I know from experience that fresh produce can be scarce. Here’s a suggestion: if you shop at discount stores, look for produce in the outer aisles. The boxes of macaroni and cheese and other highly processed foods can be tempting as a quick fix for time, but your body will benefit from picking up some vegetables and fruit.

You can also obtain local fresh fruit and vegetables through the Lost River Co-op and Café Community Supported Agriculture (CSA) program. There are different options, and you can share the modest cost with a friend or family (and payment options exist). Visit lostrivercoopcafe.com/csa for details.

Once you’ve stocked up a bit, here are some ideas for using your fresh produce:

You can steam and roast vegetables quickly, providing tasty alternatives to boxed mixes and fast food. There are lots of options online, including cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html If you have an air fryer, it can help you serve up dishes that are healthy and taste great – here’s one example: prevention.com/food-nutrition/recipes/g43097429/healthy-air-fryer-recipes/? 

Check the label

In eating healthily it’s a good idea to know what you’re going to be eating when you buy canned or other packaged goods. Check out the Nutrition Facts label on all packaged foods. This label provides details on serving size, calories, and nutrients like fats, cholesterol, sodium, carbs, protein, and vitamins.

How much is good for you? An adult male can consume an average of 2,000-3,000 calories a day. Women can consume between 1,600-2,400 calories. Reading the labels can help you plan how to eat healthy portions. 

Label information can help you control what you eat. Did you know that about 15 potato chips are considered a full serving for adults, with a calorie value of about 160? That gives you a framework to plan what to eat and enjoy.

Try a garden out for size

As many people know, I’m a gardening advocate. The Southern Indiana climate is excellent for growing many vegetables, and a garden is great place to both have some fun and also to soak up some warm sun. 

You can start small, including planting your own seeds to get things going. And you don’t need to spend a fortune on tools and accessories to get into gardening.

If starting a garden seems a bit daunting, check at the Facebook page for Orange County at: facebook.com/groups/OrangeCountyCommunityGarden/   

This Spring, consider a fresh focus on eating healthy and energize your life!

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A board-certified family physician, Dr. Curtis Thill has practiced medicine in southern Indiana for more than 30 years.