Green Up! Celebrate the Earth, Every Day.

By Katie Mazzia MS, RD, CDE (Registered Dietitian and Diabetes Educator)

#1) USDA Organic or Not?

Spend your extra cash on the “Dirty Dozen” and save some money to buy regular produce from the “Clean 15”. Check out this link for a complete list.

#2) Eat Local and Seasonal

The closer you buy to home, the more nutrition and less environmental impact. A pear from Peru used a lot of petroleum and was picked many months ago. Find a CSA (Community Supported Agriculture) for the summer and support your local farmer and economy or grow your own! Then, freeze or can extra for the winter months.

http://www.localharvest.org/

#3 Buy Less and in Bulk

We throw away a lot of the food we buy (some resources say up to 40%) and also purchase things in tiny little packages. Eat more from home and plan your meals for less waste.

Runner’s Tip:

Use gel flasks, powdered sports drink or make your own. Try real food in place of gels: dried fruits, honey or homemade bars are just as easily digested.

Homemade sports drink from “Nancy Clark’s Sports Nutrition Guidebook or available on her new app: Recipes for Athletes.

#4) Reduce Red Meat, Poultry, Turkey, Fish, Pork, Lamb etc.

Choose grass-fed, ethically raised animals, eggs and sustainable fish or wild game. You don’t need to be vegetarian or vegan to eat less meat. Just 3 ounces of any animal protein equals 21 grams of high quality protein. A mostly plant-based diet does the body good as well as the environment. Animals use a huge amount of energy compared to producing food from plants.

Institute for Agriculture and Trade Policy

www.iatp.org

http://www.humanesociety.org/issues/confinement_farm/facts/guide_egg_labels.html

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