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Read These Simple Steps to an Earth and Waistline Friendly Diet

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For years health experts have discussed the benefits of eating right. Today there is more and more evidence that what we eat has a trickle down effect—not only to every organ in our body but also on our environment, farms, food industry and even our budget. Find out simple steps to a greener diet from Cooper Clinic Nutrition Services.

The American diet has become saturated with processed foods and refined grains to the point where some people don't even realize the definition of whole food. In 1986, in the small town of Bra, Italy, Carlo Petrini founded a movement called Slow Food. Petrini protested the opening of the first McDonald’s near his home and had concerns about the effects of the fast food culture, unsustainable farming and eroding of local economies. This area has been famous for artisanal foods such as cheeses, white truffles, wine and beef. Slow Food advocates say the industrialization of food takes away from a culture's identity and heritage, and so they promote the simple art of slowing down to enjoy real food and moving away from processed foods. For more information, read Petrini’s Slow Food Nation: Why Our Food Should be Good, Clean and Fair.

The Slow Food movement appears to be a precursor to the present day "going green" movement. It has morphed from grassroots to mainstream even in our everyday language. We participate in this concept when we shorten the distance that food travels to get to us, when we come together as a food community, and when we take time to slow down and enjoy life with family and friends. It is consistent with friendly agriculture that has low impact on the environment, reduces pesticide use and considers agricultural sustainability.

Now that we've laid the groundwork on these concepts, how do we put into practice the simple steps to a healthier, greener diet? Over the course of a few months you can substitute more whole foods, more organic foods, and more locally produced foods for the over-processed food in your pantry and fridge.

"Going green" isn't rocket science, but a way to feed yourself and your family the highest quality foods you can afford. Here are a few valuable tips for a healthy way of life that is earth friendly:

  • Buy the cleanest produce, which means the lowest in pesticides. The Environmental Working Group provides a free download of a handy, wallet-sized card listing the “Dirty Dozen” most contaminated fruits and vegetables and “Cleanest 12.” Even if you can’t buy 100 percent of your food organic, it's worthwhile to splurge on key items.
       

  • Include more plant-based foods and whole grains, naturally low in fat and high in vitamins. Whole grains have not been processed and therefore come complete with all their natural nutritional bonuses.

  • Buy local. According to the Natural Resource Defense Council, most produce travels more than 1000 miles before being sold. Rediscover the fresh bounty of your local farmers markets, co-ops and community supported agriculture projects.

  • Eat fish and only modest amounts of low-fat meat and dairy products. Modern meat is energy and resource intensive. Eating lower on the food chain helps to reduce these problems.

  • Cut back on consumption of salt, refined sugars, white flour and partially hydrogenated oils.

  • Cook more. Plan meals to avoid quick pick-ups and take-outs during the six o’clock scramble. Pick from dozens of delicious, healthy recipes provided by Cooper dietitians.

  • Go green in the kitchen by using tap water with a good filter to boost its purity instead of pricey bottled water. Use your appliances wisely and unplug when not in use.

  • Educate yourself on other ways to save time and money by reducing waste and unneeded consumption of energy, water, paper, food and more. 

Making several small changes quickly adds up to an overall healthier diet. If you multiply those changes by millions of people, there will be dramatic improvements in health and reductions in pollution and the opportunity to fight global warming. The current food system, from seed to plate to landfill, is responsible for as much as one-third of the world’s human-made greenhouse-gas emissions.

To see the effects your personal diet can make on the planet, go to the computerized calculator at www.EatingGreen.org.

For more information about Cooper Clinic Nutrition Services, click here or call 972.560.2655.