COLUMN: What's on your plate matters more than you think

If we haven't met yet, I'm Jamie Jo Lowder with Purdue Extension here in Owen County—and if there's one thing you should know about me, it's that I love finding simple, real-life ways to help people feel a little better, eat a little better and connect a little more. No perfection required.

And if there's ever a time of year that invites a fresh start, it's May.

There's just something about it, isn't there? The windows are open a little more, the days feel a little longer and everything around us is starting to bloom. It's the season that makes you want to hit "reset"—on your home, your schedule and maybe even your health.

And the good news? You don't have to do anything drastic to get there.

At Purdue Extension, we talk a lot about how small, realistic changes can lead to big results, especially when it comes to what we eat. Because here's the truth: what's on your plate plays a bigger role in how you feel than most of us realize.

It doesn't have to be complicated or Pinterest-perfect. In fact, some of the best changes are the simplest ones.

Take fruit and vegetables, for example. Spring is the perfect time to start adding a little more color to your meals. Not only does it make your plate look better, but different colors also mean different nutrients your body needs to stay healthy.

Think of it like this—every color brings something to the table:

Reds like strawberries and tomatoes support heart health.

Greens like spinach and broccoli are packed with vitamins.

Oranges like carrots bring in important nutrients for your eyes and immune system.

No measuring. No overthinking. Just aim for a little more color than you had yesterday.

Another simple shift? Water. As the weather warms up, our bodies need more of it, but it's often the first thing we forget. Swapping just one sugary drink a day for water can make a noticeable difference in energy, focus and overall health.

And then there's something we don't talk about enough—how we eat.

Eating alone, eating in a rush or eating on the go has become pretty normal. But research continues to show that slowing down and sharing a meal—even occasionally—can improve not just nutrition, but mental health too. Conversation, connection and a little laughter at the table go further than we think.

So, here's a simple challenge for May:

Add one more color to your plate. Drink one more glass of water. Sit down for one more meal with someone else.

That's it. No big overhaul. No pressure.

Just a few small steps toward feeling a little better this month.

And if you're looking for ways to build on those habits, Purdue Extension offers programs right here in our community focused on health, nutrition, family and more.

To learn about upcoming programs or stay connected, be sure to follow us on Facebook and check out the community calendar section of this newspaper. If you ever have questions or want to get involved, don't hesitate to reach out—I'd love to connect with you; 812-829-5020 or lowder0@purdue.edu

Because sometimes the biggest changes start with the smallest choices—right there on your plate.