A stone skipped on a lake. A toe dipped in a river. The plunk of a fishing line or the passing of a gentle breeze. We know these small actions can cause ripples on bodies of water. But did you know small actions you take to improve your health, such as choosing healthier foods, can cause ripple effects in our bodies that benefit not only you but also our families and communities? 

The store outside your door

Staying healthy with nutritious food (combined with regular physical activity and restful sleep) can help reduce doctor visits and health care costs. To make healthy food a daily habit, the American Cancer Society recommends eating a variety of colorful whole fruits as well as dark green, red, and orange vegetables every day, along with whole grains — and limiting added sugars, red meats, and highly processed grains. You may also find the MyPlate recommendations from the U.S. Department of Agriculture helpful. 

Here are ways to afford healthy food from farmers markets in Alaska, for those who qualify. For those who fish for their food, SNAP benefits can help access gear. And in late summertime (now!), our fresh, wild berries are nutrient-packed freebies, accessible for all. Haven’t been berry picking in Alaska before? This infographic from the Bureau of Land Management in Alaska can help you get started.  

Make healthy choices when “eating for two”

A positive pregnancy test means taking positive steps for you and your unborn baby to prevent birth defects and help you both thrive. Prenatal visits can answer questions on healthy weight gain, diet and necessary nutritional supplements (such as folic acid) during pregnancy. In addition to advising you to eliminate alcohol, drugs and tobacco, your doctor can help review and adjust any medications you may be taking. 

Rethink the sugary drinks

Little bodies need food as fuel, but sugary drinks provide empty calories and create health-harming habits that can lead to a lifetime of chronic disease. Here is what is considered a sugary drink. Stick with water and save the calories for a wide variety of healthy options. Try mixing in a small splash of fresh berry juice for a pleasant summertime pick-me-up. Find out more about our wide range of Alaska berries. 

Fuel up for fun

How can food help teenagers’ mental health? Of all the organs in the body, the brain is the last to mature—and it does not finish until our 20s (you may find this video about teen brains interesting). And, of course, good nutrition is vital. There are more immediate effects, too: Simple sugars, like those found in sugary drinks, give a quick rush – then a big drop – to blood sugar levels. Healthy whole-grains, lean proteins, and fruits and veggies, on the other hand, help teens sustain energy, physical activity and moods.  

Finally, energized youth participate more fully in group activities, where they can make positive connections with adult mentors. Studies show that having positive adult connections is an important protective factor against suicide.  

If your teen is experiencing mental health issues, seek help. Find resources at our Mental Health and Well-being page.   

More nutritious mornings

The first lesson of a positive school experience: Start the day with a nutritious breakfast, which helps prepare bodies and minds to learn. Here are some quick-and-easy teen-tested options. 

Choose less booze

For those who like a glass of wine, beer or other alcohol with their dinner, but not the health risks that come with it, interesting non-alcoholic beverages are available. In addition to booze-free wines and beers, you may enjoy seltzer, kombucha and a wide range of teas. Fancy them up with some herbs and a pretty glass. If you use your favorite wine or beer glass, maybe you won’t even miss it.  

If you are concerned about your use of alcohol, see here for resources.