Hello Friedman!

by Danielle Krobath, Friedman Student Council

A birds-eye view of the 2016 Welcome Back picnic. Photo: Friedman Student Council

A birds-eye view of the 2016 Welcome Back picnic. Photo: Friedman Student Council

Welcome to all the new and returning students. Having spent the summer here in Boston with a handful of other Friedman Jumbos, it is certainly a welcome sight to see the halls of Jaharis filled with people again. To kick off the semester, Student Council is busy planning the legendary “Welcome Back Picnic,” to take place near the docks on the Esplanade on Saturday September 16th at noon. We provide the food, you just bring yourself (and your friends, family, children, etc.)—we really hope to see you there!

Meeting other students across the various academic concentrations here at Friedman is one of the things that I enjoy most about serving as co-chair on Student Council. The chance to meet so many new people has been thanks in large part to the various events planned by the Social Chairs last year. Events range from the popular Friedman Fridays at Jacob Wirth’s (although if you go on Monday’s it is 45-cent wing night—yes, you can eat wings in nutrition school), to the trampoline park. The most memorable weekend for many Friedman students was the ski trip, when over 30 Friedman students trekked up to Sugarloaf Mountain in Maine for the weekend. A special shout out goes to FPAN doctoral student, Sara John, who broke her wrist learning to snowboard but still made it to Taco Night six hours later! Hannah Kitchel, External Social Chair, has begun putting together a list of events for the upcoming year, and encourages any suggestions you may have. The best way to reach Student Council is through email (friedmanstc@gmail.com) or to visit our brand-new Facebook page. After you click Like, send us a message.

Another pertinent role of the Friedman Student Council is to act as a liaison for the entire student body to the school administration. Historically this begins with a student feedback seminar each Fall. This year the feedback seminar is scheduled for Wednesday, October 25th at noon (look for more details via email and social media soon). In the Winter, the Student Life Representatives, Kelly Kundratic and Rachel Hoh, will take the ideas echoed at the feedback event and create a student life survey, the results of which are then disseminated in the Spring. Last year’s feedback events saw notable success, illustrated by the Jaharis Masters Student Lounge, where brand new desktop computers were installed this summer. If you are looking for more recreational or academic space, we encourage you to take advantage of the newly built Friedman Student Lounge on the second floor of Jaharis, in the smaller area outside of Jaharis 156 where there are new couches and desks, or in any the individual or group huddle rooms located on the 8th floor of 75 Kneeland Street.

Lastly, Friedman Student Council funds many of the unique student organizations formed here at the school. One student organization that Student Council was proud to contribute to was Let’s Talk. Let’s Talk was a month-long seminar, developed by four first-year students at our school, where Friedman students willingly engaged in bi-partisan dialogue with others at West Virginia University, in response to the political landscape that followed the presidential election.

Being involved in the activities hosted by Student Council and any of the other student groups at Friedman is a fun way to truly appreciate the grad school experience, without the stress of exams and deadlines. This sentiment is echoed by current Student Life Representative, Rachel Hoh: “We’re all extremely busy people. The wonderful thing about being a part of Student Council, and the greater Friedman Community, is coming to events, taking a deep breath, and spending a fun and TASTY time with my peers!”

When you want to take a break from your studies, get involved with the running of our school, and get to know your Friedman fellows, we sincerely hope Student Council can serve as a valued resource. All of us on Council look forward to seeing familiar faces and meeting new ones throughout the upcoming year!

Happy Fall!

Danielle Krobath
Friedman Student Council Co-Chair
Food Policy & Applied Nutrition Class of ‘18

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Welcome (and Welcome Back) from Slow Food Tufts!

by Simon Ye, Slow Food Tufts

Students make dumplings at a Slow Food Tufts event. Photo: Simon Ye

Students make dumplings at a Slow Food Tufts event. Photo: Simon Ye

Slow Food Tufts, started in 2008, is one of many chapters across the world of Slow Food International. The mission of Slow Food International is to promote good, clean, and fair food for all through grassroots membership. Building community around food is so important to what Slow Food does, and at the Friedman School we want to familiarize students with the greater Boston food community.

During the past two years Slow Food Tufts hosted a few food workshops and food business tours. We explored breweries and chocolate factories in the Boston area, and hosted workshops for making kimchi and dumplings. We believe that a good way to connect with your food is to start making things and having your hands in the process. It is self-empowering! Part of the Slow Food mission is preserving those traditions, and the skill-sharing events provide a platform for doing that. The Friedman community is a diverse place where people have different family traditions and skills, and we want to provide a place where students can share those unique skills.

There are many opportunities to participate in food related events, from potlucks to visiting a local, sustainable, food business. Look for upcoming events to be posted here at the Friedman Sprout, Friedman Weekly Digest, and the Friedman Student Group on Facebook. If you have a good idea or want to share your food skills, please shoot me an email at Shumao.Ye@tufts.edu!

Best,

Simon Ye, Chair of Slow Food Tufts
Biochemical and Molecular Nutrition

 

Making a Lasting Impact on Friedman

by Julie Kurtz, Friedman Justice League

“Some years ago, a group of students essentially stormed my office… and… I listened to them. I changed my curriculum.”

Dr. Timothy Griffin is among several Friedman faculty who have changed their courses at the urging of Friedman Justice League (FJL). Influencing curriculum is just one of several project goals and events FJL looks forward to this year – with your help.

What is Friedman Justice League? FJL began in 2011 with the vision to diversify our community and encourage Friedman to better address issues of discrimination and oppression in its teachings, research, programs, and its role as a national and international leader in the food system and nutrition. We believe the food we eat is never more important that the people who grow, harvest, ship, process, prepare, and serve that food.

What has Friedman Justice League done? Since its inception, FJL has had a notable impact on Friedman by influencing Friedman’s 10-year Strategic Plan, course curriculums, administration, and bringing important (often overlooked) perspectives and speakers to campus for events and seminars.

What will Friedman Justice League do this year? It depends on the passions of FJL participants (which means you!). We anticipate bringing more diversity and themes of social justice into coursework and school events. We also hope to help the school revise the food sourcing on campus, beginning with Friedman’s catering guidelines. The food our campus consumes should reflect our social and environmental values and expertise as well as our nutrition values and expertise!

How can you learn more?

  1. To start, you can sign up for FJL’s email list here, that way you’ll hear about upcoming events and meetings.
  1. Join us Wednesday September 20th @6:00pm at 1 Kneeland St (Tufts Dental School), room 1514. For FJL’s first event of the year, we are co-sponsoring a book tour presentation of Food First’s newly published Land Justice: Reimagining Land, Food and the Commons. The authors will be presenting and leading an interactive discussion! More details here.
  2. Keep an eye on our Facebook page, and post articles, events and reflections there!

 

Revival of the Student Research Conference

by Jennifer Huang

The 10th Future of Food and Nutrition Graduate Student Research Conference, known fondly within the Friedman community as the SRC, took place on April 7th and 8th. Jennifer Huang gives us a photo-filled recap of this student-led event, where she—and all who attended—were blown away by the amazing capabilities of student presenters and the Friedmanites who worked tirelessly since last November on planning this event.

This year the SRC had its first-ever Poster Slam, where presenters competed against one another to win the prize for the best three-minute talk about their research. A total of 13 presenters from various institutions participated at this Friday evening event where an anomaly at Friedman occurred: Free beer and wine! (And delicious veggies, of course). Some presenters transformed their talks into an entertaining rap or poem, while others presented theirs straight. Topics ranged from food insecurity during and after climate shocks, celebrity marketing to global food supply and demand. Overall, there was just the right amount of (wine-fueled) nerdiness!

On Saturday, Helena Bottemiller Evich, Senior Food and Agriculture Reporter at POLITICO, gave the keynote lecture. While Helena anticipates fewer advancements in agriculture and nutrition policy during the Trump presidency than during the Obama administration, she holds a bit of hope after browsing Ivanka Trump’s Instagram, finding pictures of healthy food and farming. Maybe having Ivanka as an adviser isn’t a terrible thing after all, she mused. Helena also noted that advocates for the National School Lunch Program and other nutrition programs seem to agree as they have already begun to target lobbying efforts in Ivanka’s direction. In addition to Ivanka, Helena also mentioned other key players to follow for agriculture and nutrition issues, such as Chairmen Roberts in the US Senate Committee on Agriculture, Nutrition and Forestry and Chairmen Conaway in the US House Committee on Agriculture.

Helena recounted how she got out of her urban “bubble” before the election and spoke to farmers around the country. As a result, she was one of the few in Washington, D.C. who correctly predicted Trump presidency. She ended her talk by encouraging us all to branch out of our personal networks and engage with others of different mindsets.

Helena Bottemiller Evich gave her keynote speech. Photo: Jeroen Eyckmans.

Helena Bottemiller Evich gave her keynote speech. Photo: Jeroen Eyckmans.

The panel discussion in the afternoon continued the conversation about the future of food and nutrition, and was equally inspiring. The panelists came from various sectors, including Dr. Julian Agyeman, a professor of Urban and Environmental Policy and Planning at Tufts University, Dr. Richard Black, Principal at Quadrant D Consulting who recently served as the VP of Global R&D Nutrition Sciences PepsiCo, Ms. Anne McHugh, the Director of Chronic Disease Prevention and Control Division at the Boston Public Health Commission, and Ms. Sylvia Rowe, President of SR Strategy. Our very own Dr. Parke Wilde moderated the panel.

When discussing the role of scientific evidence across sectors, Ms. Rowe clearly summarized the current social climate when she said, “There is not going to be science for the sake of science anymore, [as] public faith in science is questioned.” On the topic of private and public partnerships, there was consensus among the panelists that it will be critical to “find the synergy of goals,” as stated by Ms. McHugh.

The panel ended on a lighthearted note when a student asked a hypothetical question: Without time and monetary constraints, what questions (not necessarily about food) would the panelists want to ask and solve? The answers ranged from establishing public-private partnerships to combatting obesity, nudging behavioral changes for healthier lifestyle, discovering the role of microbiome in health and disease, to promoting public acceptance of diversity by understanding our personal genomics. Their diverse responses suggest the richness of this multidisciplinary discussion.

Panel discussion on the role of scientific evidence across sectors. Photo: Jeroen Eyckmans.

Panel discussion on the role of scientific evidence across sectors. Photo: Jeroen Eyckmans.

 

Of all the wonderful SRC activities, I personally enjoyed interacting with student presenters the most during the Saturday presentation sessions and poster session. I learned about my fellow classmates’ research, such as alfatoxin exposure in pregnant Nepalese and the minimum grocery delivery order requirement for elderly SNAP participants. I also met people from other institutions who are working on topics I have been learning about in class. When I chatted with an Emory student about her qualitative evaluation of food and nutrition security knowledge and practices in Guatemala and Honduras, I drew my learning from Dr. Jennifer Coates’ NUTR217: Monitoring and Evaluation. When a University of Delaware student presented his regional field experiment on nontraditional irrigation water, I saw how the concepts I have learned in Dr. Sean Cash’s NUTR341: Economics of Agriculture and the Environment are applied. I am excited to cross paths with those students again when we are professionals.

Faculty and student presenters at the poster session. Photo: Jeroen Eyckmans.

Faculty and student presenters at the poster session. Photo: Jeroen Eyckmans.

 

The 10th Future of Food and Nutrition Conference ended with a delightful networking reception at Trade, where conference presenters and participants continued their conversations and deepened their connections with mouthwatering appetizers and refreshing drinks.

Networking reception. Photo: Jeroen Eyckmans.

Networking reception. Photo: Jeroen Eyckmans.

The learning and the personal connections that this year’s SRC has facilitated for meand for all who attendedare invaluable. The coming together of creative and ingenious students from around the country who are working to make our food and nutrition future better is truly an event you need to see to believe. I am grateful for the SRC team, particularly the SRC chairs, Dianna Bartone and Delphine Van Roosebeke, for leading this wonderful event. I am already looking forward to the 11th Future of Food and Nutrition SRC!

The hardworking team of Friedmanites who made the 10th SRC possible! Photo: Jeroen Eyckmans.

The hardworking team of Friedmanites who made the 10th SRC possible! Photo: Jeroen Eyckmans. 

 

Jennifer Huang is a first-year Food Policy and Applied Nutrition MS student and a registered dietitian. She is interested in econometrics, agricultural trade, and food safety.

The April/May Food and Nutrition Conference Circuit

by Kathleen Nay

“With nearly a dozen conferences taking place in and around Boston this month, how should I choose which one(s) to go to?”  If you’ve been asking yourself this question, you’re in luck. Kathleen Nay has the rundown of food and nutrition conferences, seminars and lecture series to check out.

Graduate school is about learning a subject deeply, engaging in research, networking and thinking about the future, whether that’s our future careers or the future of our field. An excellent way to participate in all of these endeavors is to attend conferences that offer meaningful opportunities to make connections with other professionals while observing the work and research up close. As it happens, this April and May are chock-full of conferences, seminars and lecture series about food, environment, nutrition and labor, all taking place in New England or the Northeast. Maybe you recently attended the Just Food? Forum or the Boston Food Tank Summit on April 1, and you’re raring for more. Here’s your official Conference Calendar for the rest of April and May.

 

April 3, April 26 and May 8: Harvard Lecture Series, “The Future of Food: Climate, Crops and Consequences”

Times and locations vary; Cambridge, MA

Cost: Free

Hosted by the Harvard University Center for the Environment, this lecture series will highlight interactions between agriculture and climate. On Monday, April 3, Michael K. Stern, CEO of the Climate Corporation, will give a talk entitled “Trends and Challenges in Global Agriculture: The Opportunity for Digital Ag.” On Wednesday, April 26, listen as Wrigley Fellow David Lobell speaks on “Improving Agriculture in a Warmer World.” Finally, on Monday, May 8, Lisa Ainsworth, a professor with the University of Illinois Urbana-Champaign and USDA ARS researcher, will conclude the series with a discussion about “Understanding and Improving Crop Responses to Global Atmospheric Change.” Learn more about the Harvard University Center for the Environment and watch past recorded lectures from the series here.

 

April 5 – 7: New England Farm to Institution Summit

Leominster, MA

Cost: Registration now closed

The New England Farm to Institution Summit promises two exciting days of learning from and sharing with hundreds of farm-to-institution advocates. The Summit will focus on farm-to-school, farm-to-campus, and farm-to-health care programs. While registration for this event has already closed, it’s worth putting on your calendar for next year! You can learn more about the Summit, speakers, and host organizations (Farm to Institution New England, Health Care Without Harm, and USDA Farm to School) here.

 

April 6: Venture Capital Investment for Food

6:00 – 8:30 PM, Boston, MA

Cost: $25 General Attendance

Branchfood hosts a networking event and panel discussion that will bring venture investors across the food and food-tech industries together to discuss financing food businesses, opportunities for innovation, market trends, and how to launch a successful food startup. Panelists will include Marcia Hooper, Partner at investing firm HooperLewis, Alex Whitmore of Taza Chocolate, and Nick Mccoy, Managing Director at Whipstitch Capital. Attendees will have the chance to network with industry mentors and investors, and to stay for a food tasting. Get the evening’s schedule, registration, and parking information here.

 

April 7: Tufts Food Systems Symposium

10 AM – 2 PM, Medford, MA

Cost: Free, with registration

The first-ever Tufts Food System Symposium’s theme is “Intersections of Waste and Food Insecurity.” It will feature keynote addresses from Doug Rauch, former president of Trader Joe’s and founder of Dorchester’s Daily Table, and Sasha Purpura, executive director of Food For Free. These will be followed by a panel discussion with Boston-area advocates, students, and faculty. Attendees are invited to take place in table conversations over lunch, provided by Tufts Dining. A poster session and mini-expo will conclude the afternoon. Participants are asked to register at the Food[at]Tufts website.

 

April 7 – 8: Graduate Student Research Conference

8:30 AM – 5:00 PM, Jaharis Building, Boston, MA

Cost: $15-25 Early Bird Pricing ends April 3 at 5 PM; $25-35 for day-of registration

The 10th Annual Graduate Student Research Conference presents this year’s theme, “The Future of Food and Nutrition.” Graduate students from varied disciplines will gather to present original research relating to food systems and nutrition science. Helena Bottemiller Evich, senior food and agriculture reporter at POLITICO, will give the keynote address, followed by a panel discussion including Urban and Environmental Policy and Planning professor Julian Agyeman, SR Strategy president Sylvia Rowe, and Richard Black, a 25-year veteran of the nutrition field. Participants are also invited to attend a post-conference reception for refreshments and networking. To register or read more, visit the Graduate Student Conference website.

 

April 10: Nature Research Seminar

11:00 AM – 1:00 PM, Sackler 114, Boston, MA

Cost: Free

Sir Philip Campbell, Editor-in-Chief for the international weekly scientific journal, Nature, will speak about management challenges for principal investigators and researchers looking to publish their work. Topics will include working with editors, post-publication pressures, lab integrity, data management, reproducibility, mentoring, best practices and more. Sir Campbell’s 50-minute presentation will be followed by a Q&A session. Read more about the event from Tufts’ Vice Provost for Research.

 

April 21: 8th Annual WSSS Symposium

9:00 AM – 5:30 PM, Medford, MA

Cost: Free to Tufts students, faculty and staff; $10 for non-Tufts affiliated attendees

Each year, graduate students in the Water: Systems, Science and Society (WSSS) certificate program host a Symposium about water topics. This year’s theme is “Untapped Potential: Making Water Markets Work for All” and will focus on possible public-private solutions for regional water-based issues. Attendees will hear from speakers working in public, private, and non-governmental sectors, and research-track WSSS students will present their work at the lunchtime poster session. In fact, WSSS invites all students working on water-related research to participate in the poster session. Cash prizes will be awarded! To enter, submit your abstract using this form no later than April 7. Check out the Tufts Institute of the Environment website for registration info and to see a list of speakers and schedules.

 

April 23: AllLocal Dinner at Mei Mei Restaurant

5:30 PM, Boston, MA

Cost: $55 – $65

For something a little different to break up your busy conference calendar, consider attending an AllLocal Dinner at Mei Mei Restaurant near Fenway. AllLocal events raise awareness about the benefits and challenges of seasonal cooking while promoting local agriculture and highlighting New England’s regional food system. Attendees will hear from Chef Irene Li and a local farmer, while enjoying eight family-style dishes and locally crafted libations. Mei Mei Restaurant is committed to sourcing local, pasture-raised, and humanely slaughtered meats and sustainably grown foods from family-based producers. Proceeds from the dinner will support the Boston Local Food Program. For details about the dinner and to buy tickets, visit the Sustainable Business Network of Massachusetts’ events page.

 

April 25: Food Hub Forum

8:30 AM – 5:00 PM, Boston Public Market, Boston, MA

Cost: Free to students and seniors; $25 General Admission

For anyone interested in urban agriculture and regional distribution, the Boston Public Market’s Food Hub Forum is a must-attend event. Topics will include urban hubs, regional food systems, the history and future of Boston’s market district, economies of local restaurant and food retail businesses, and incubator services. Attendees are invited to partake in libations and networking after the event. Find full details and register here by April 22.

 

April 28 – 29: New England Meat Conference

April 28, 10:00 AM – April 29, 3:00 PM, Manchester, NH

Cost: $45 – $349 (several packages offered)

The New England Meat Conference brings farmers, processors, butchers, value-added producers and chefs together to discuss the economies, infrastructure, and potential for growth of the New England meat industry. Topics will include production, processing and pricing, whole-animal purchasing, emerging markets, inventory management, scalability, and more. Attend educational sessions, network with industry stakeholders at the trade show, and attend the Meat Ball, a competition where chefs will offer live demos. Registrants can opt to attend one or both days. Special pricing is available for students. More information at the New England Meat Conference website.

 

And if meat isn’t your thing…

 

May 20 – 21: Reducetarian Summit

May 20, 8:00 AM – May 21, 6:00 PM, Manhattan, NY

Cost: $99 Advance Student Admission; $199-399 General Admission

The central question of this first-of-its-kind event is, “How do we as individuals, organizations, communities, and societies work to systematically decrease meat consumption?” Join and share with more than three dozen high-profile food industry leaders in workshops, breakout sessions, panel discussions, and delicious meals. Topics will include the impacts of animal agriculture, using strategic communication tools to change attitudes and behaviors, the politics of meat, strategies for internalizing the external costs of factory farming, and more. For a complete list of presenters and moderators and to register, visit the Summit’s website.

Are there any conferences, seminars, or similar events missing from this list? Let us know in the comments below!

Kathleen Nay is a second-year AFE/UEP student. You can catch her volunteering at the Food Tank Summit on April 1, in attendance at the Tufts Food Systems Symposium on April 7, and at the Food Hub Forum on April 25.

Political Dissent with Burritos

by Mike Zastoupil

While thousands of Americans have taken to the streets to protest the Trump administration, these two guys have taken to…their kitchen. Learn how Feed the People is fueling the resistance in Boston with delicious burritos.

It was a bitterly cold day to be standing outside the bandstand at the Boston Common, but that didn’t stop a few hundred people from showing up to express their support for Planned Parenthood. There were women wearing handknit pink hats and an assortment of protest signs clutched between frozen mittens and gloves. Everyone was listening to the speeches from community advocates and Massachusetts congressmen pledging their commitment to fight for women’s health clinics in the face of impending federal budget cuts.

Many people would have left the protest feeling physically and emotionally drained, had they not encountered two young men giving away burritos. “Would you like a burrito? They have black beans and sweet potatoes. They’re free. Thanks for coming out and protesting today.” An older woman took one and said “Oh, you’re serious? Thank you!” while three teenagers said, “This is amazing! You totally made my day!” and ran away munching their burritos. One man stuffed three or four into his pockets, after timidly asking if he could do so. They all walked away with warm, full bellies and a feeling that the world isn’t so bad after all.

Meet Sean Pulsfort and Gideon Burdick, the two young men behind the not-for-profit burrito operation that they call Feed the People. Their motto is “Feed the People, Fuel the Resistance,” and making burritos is their way of expressing their political dissent with the Trump administration. Like many great ideas, they came up with Feed the People late one night over a couple of beers and lively conversation. The conversation had been about ways to meaningfully engage in politics and keep people’s spirits up after what many considered a disheartening presidential election. Sean said, “We can make burritos…maybe it will make people happy.”

Sean is a trained chef and works for a food service hiring company while Gideon works for a produce distributor, so they naturally turned to food as a way to connect with their community. They made a website and Facebook page, researched the laws around giving away free food and crowdsourcing money, and quickly raised a few hundred dollars from family and friends. The burritos are all made at their apartment in Jamaica Plain, where you can find them waking up as early as 5:00 AM to make the burritos from scratch. So far they have made a breakfast burrito with eggs, cheese, black beans, roasted potatoes and roasted poblano sauce, and a vegetarian burrito with beans, cheese, sweet potatoes and tomatillo sauce. They purchase all of the ingredients in bulk from a restaurant supply wholesaler, which allows them to keep costs low. Once the burritos are made, usually about 125 in total, they’re wrapped in foil and transported to the protest rallies in insulated delivery bags and coolers to keep them hot and ready to eat.

Sean and Gideon said they learned a lot from Food Not Bombs, another organization that has been giving away food to activists since the 1980’s and got its start nearby in Cambridge, MA. “We had to research laws regarding giving away free food to people,” said Sean. “There have been city ordinances in Florida and other places that have banned giving free food to people for various reasons.” The burritos they make for Feed the People are always vegetarian, which keeps costs down and reduces food safety risks, but also appeals to a wider audience.

So far, Feed the People has nourished protestors with burritos at a data rescue gathering at MIT and the Planned Parenthood Rally in the Boston Common. They plan on attending the March for Science in Boston on April 22, and any other protests and rallies that may occur in the future. When asked what their needs are to make more burritos in the future, they ask only for funding. “It costs about $1 to make each burrito,” Gideon says, and at this point they don’t really need volunteers because they can rely on friends if they need to. They intend to keep the burrito operation small and “grassroots” for now, but Gideon said he would “take a food truck” if they could afford it.

If you would like to learn more about Feed the People, you can visit their Facebook page or their website. The next time that you feel tired or frustrated with the state of politics in the country, remember that there are people out there making tasty burritos to fuel your battle.

Mike Zastoupil is finishing his Master’s in Agriculture, Food and Environment. He is a proud roommate to Sean and Gideon, and a supporter of Feed the People.  

8 Small But Worthwhile Changes You Can Make to Eat Healthier

by Katelyn Castro

Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month® with new (and a little cheesy) nutrition theme each year. This year’s theme is “Put Your Best Fork Forward.” While this can be interpreted in many ways, here is my spin the theme, including a step-by-step guide on how healthy eating can fit into your lifestyle.

National Nutrition Month 2017: Put Your Best Fork Forward! For more information about National Nutrition Month and the Academy of Nutrition and Dietetics, visit www.eatright.org.

National Nutrition Month 2017: Put Your Best Fork Forward! For more information about National Nutrition Month and the Academy of Nutrition and Dietetics, visit http://www.eatright.org.

When January rolls around, reflecting on the past year leaves many people vowing to lose weight or eat healthier. Yet, about 80% of New Year’s resolutions fail by the second week of February, according to U.S. News. Why? More often then not, we set our weight loss goals too high or make our diets too extreme, asking our bodies to work in overdrive and making failure is inevitable. Our high expectations can leave us feeling defeated and too frustrated with ourselves to even consider a different approach.

Creating SMART—Specific, Measurable, Attainable, Realistic, and Timely— goals on the other hand, can set us up for success. By working on a behavior, like eating more mindfully, rather than focusing on an outcome, like weight loss, lofty goals can become more reasonable. Now, three months into the New Year, is the perfect time to re-evaluate resolutions and take a more practical approach to health and wellness with SMART goals.

“Put Your Best Fork Forward,” the theme of this year’s National Nutrition Month® aligns perfectly with this sustainable approach to healthy eating. National Nutrition Month® 2017, recognized by the Academy of Nutrition and Dietetics, is all about making small changes in our food choices—one forkful at a time—to develop lifelong, healthy eating habits.

Below is a list of eight small changes that you can make to shift towards healthier eating. Since our priorities, like our food choices, are personal and unique to each of us, I included eight suggestions so you can focus on a goal that fits into your lifestyle Make the goal specific, measurable, attainable, realistic, and timely with the help of this resource, and give it a try!

1. Cook more meals from home.

When you take the time to cook your own meals, whether it’s English muffin pizzas or an elegant chicken marsala dinner, you can choose the ingredients and manage the portions. Even if you choose to add some oil, butter, or salt while cooking, most homemade meals are still lower in unhealthy fats, sodium, and calories than the restaurant or fast food version, according to research. Homemade meals also save money and time. In the time it takes to have a pizza delivered or a meal served at a restaurant, your dinner can be prepared and ready to eat—especially if you choose simple, tasty recipes like these.

SMART Goal Idea: If you eat out frequently on weekends, skip your Saturday restaurant plans and spend time with your family or friends cooking a meal from home instead.

2. Switch one of your daily grains to a whole grain.

Many of us have at least one go-to starch, whether it’s pasta, rice, or bread. Choosing the whole grain version of one of your mainstay starches is an easy way to add fiber, vitamins, and minerals, and reduce added sugars. For example, swap white bread or honey wheat bread for whole grain bread, switch white or veggie pasta to whole wheat pasta, or replace Cinnamon Toast Crunch cereal with Kashi Heart to Heart Warm Cinnamon cereal.

To find whole grains at the grocery store, ignore the front of the package labeling or the whole grain stamp of approval—these health claims can be deceiving! Instead, go straight to the ingredient list: the first ingredient listed should include the word “whole” followed by the name of the grain in the product. For example, if “whole wheat flour”, “whole oat flour”, or “whole rye flour” are listed as the first ingredients, then you’ve found yourself a whole grain!

SMART Goal Idea: If you add rice to your meals on a regular basis, swap out the white rice for a brown rice, or try one of these lesser-known whole grains.

3. Change the way you use fat in cooking.

Adding butter to a skillet for pancakes or pouring oil into a pan for a stir-fry can seem like second nature after a while. However, it’s easy to overdo it with these calorie-dense foods—one tablespoon of oil has about 120 calories! Using oils, like canola and olive oil, instead of butter when cooking can be a simple way to replace saturated fats with more heart-healthy unsaturated fats in meals. Also, investing in an oil mister or an oil spray like PAM can make a little oil go a long way, sparing you some calories.

SMART Goal Idea: If you like to sauté or roast foods like meats, veggies, or potatoes on a daily basis, skip the butter and layers of oil and use an oil mister. Spray the bottom of the pan before cooking, then add food and lightly spray the oil again over the top of food.

4. Aim for two to three servings of vegetables each day.

Eighty-seven percent of Americans do not meet the recommended servings of vegetables (2 1/2 cups daily), according to a national report from the Center of Disease Control. If you fall into this group, then you’re probably missing out on some essential nutrients. Vegetables are loaded with fiber, vitamins, minerals, and antioxidants, which are all important for skin, eye, heart and immune health. For some veggie inspiration, check out these flavorful vegetable-filled recipes.

If you already eat enough veggies, focus on increasing the variety of your vegetables since different colored vegetables have different vitamins and antioxidants. Aim for a combination of green vegetables like broccoli and spinach, red/orange vegetables like carrots and tomatoes, and starchy vegetables like peas and potatoes.

SMART Goal Idea: If you are a pasta lover, steam or roast some veggies while your pasta is cooking. Fill half your plate with pasta and fill the other half with a colorful array of cooked vegetables and some protein like beans, chicken, or shrimp. Broccoli and squash, tomatoes and spinach, mushrooms and cauliflower are a few tasty veggie combinations.

5. Sweeten your breakfast and snacks naturally.

Flavored yogurt, sweetened cereal, and packaged oatmeal are some of the sneakiest sources of added sugars. Even a serving of Raisin Bran cereal has 18 grams of sugar—equivalent to 4 to 5 teaspoons of white sugar! Unless you’re eating Raisin Bran for dessert, save those added sugars for times when you’re really craving sweets. Stick to the unsweetened yogurt, cereal, and oatmeal, and flavor them yourself with fruit, nuts, or seeds. Even drizzling some honey or a sprinkle of brown sugar on unsweetened oats, cereal or yogurt, will still give you less added sugar than most sweetened versions.

SMART Goal Idea: If you rely on sweetened oatmeal packets for breakfasts, replace them with plain quick oats or rolled oats. If you like your oatmeal fruity, try this recipe. For a more savory and creamy oatmeal, give this recipe a try.

6. Make water your beverage of choice.

If you’re a regular soda drinker, switching to water could be the simplest change that you can make to improve your health. Replacing soda and other sugary drinks with water doesn’t just save you calories, but it eliminates empty calories so you can make room for other calories from more nutritious food.

If you’ve already cut out soda from your diet, focus on drinking enough water. Since many metabolic pathways rely on water, dehydration can make our metabolism work less efficiently. Memory, concentration, mood, energy level, and muscle movement are also negatively impacted by dehydration, even mildly dehydration. Though eight cups of water daily is generally recommended, the best way to find out how much water your body needs is to check your urine. Yes, I’m talking about your pee—you want it to be a light, almost clear color. If it’s dark yellow, then you may not be drinking enough water throughout the day. To up your H2O intake, set a reminder on your phone to drink more water with one of these apps or try one of these drinks to give your water some more flavor.

SMART Goal Idea: Once you determine out how many cups of water your body needs, split the volume in three and aim to drink that amount every three to four hours throughout the day. For example, if you need nine cups of water, try to drink 3 cups before noon, 3 more cups in the afternoon, and 3 more cups before you go to sleep.

7. Go meatless once a week.

Since the World Health Organization identified processed meats as “carcinogenic” and red meat as “probably carcinogenic,” concern continues to grow over the potential risks of eating too much of these meats, especially processed meats like bacon, sausage, hot dogs, and deli meats. While avoiding all processed meats and red meats may be unrealistic, try committing one day of the week to not eating meat. Making this small change has several health benefits including reduced risk of heart disease and lower risk of some cancers, according to research from the Meatless Monday campaign. Going meatless once a week may seem a little less daunting, when you consider everything you can add to your plate like whole grains, beans, lentils, and vegetables. For some delicious meatless meals, check out these recipes.

SMART Goal Idea: Instead of ordering a burrito with steak, cheese, and rice, fill your burrito with black beans, rice, corn salsa, and guacamole­—you’ll still get plenty of protein, with the addition of fiber, healthy fats, vitamins, and minerals.

8. Check in with your hunger, fullness, and cravings.

Not ready to change anything about your eating habits? That’s okay too! Start by getting more curious about how, when, and why you eat. Before meals, ask yourself how hungry you are. After eating, consider how full you are: satisfied or uncomfortably full? When you have an intense food craving, ask yourself what may be triggering the craving. Are you overly hungry, stressed, or distracted? Is it emotional hunger or physical hunger? Keeping track of how certain foods make you feel and identifying what may be influencing your food choices can give you perspective for when you’re ready to make changes.

SMART Goal Idea: Pick one meal each day and spend 10 to 15 minutes tracking your hunger, fullness, and cravings before, during, and after the meal. Keep a journal, write a note in your phone, or get an App to track your intake and make you more mindful.

Katelyn Castro is a second-year student in the DI/MS Nutrition program at the Friedman School. She’s a foodie, runner, and part-time yogi on a mission to make healthy eating easy, sustainable, and enjoyable. You can find her thoughts on all things relating to food and nutrition at nutritionservedsimply.com.