natural health tips -
1. Eat nearby, when in season
2. Eat more fruits and vegetables
3. Avoid eating more than needed, particularly treats
4. Choose whole grains
5. Eat dairy products in moderation
6. Drink tap water
7. Swap animal protein for plant-based ones
1. Eat nearby, when in season
Locally-grown foods can be a sustainable option, if we choose
those that are in period where we live. The cost of produce or storing local
foods beyond their natural growing seasons could be higher than delivery foods
that are in season anywhere else.
2. Eat more fruits and vegetables
Fruit and vegetables are good for our fitness, and most come
with a low environmental impact. There are exceptions, as some need a lot of possessions
to transport and keep fresh, so eating these less regularly can increase the
sustainability of our diets. Examples
include:
- fruits and vegetables that are delicate, or
require refrigeration (salads and berries)
- vegetables that are grown in protected
conditions (such as hot-house tomatoes or cucumbers)
- foods that use a lot of resources during
transport (green beans, mange-touts, or berries imported from the southern
hemisphere).
3. Avoid eating more than needed, particularly treats
Overwhelming only what we need reduces demands on our food
supply by decreasing excess production. It also helps to keep us healthy and
avoid too much weight gain. Limiting snacking on energy-dense
low-nutrient foods and paying attention to portion sizes are all useful ways to
avoid needless overconsumption.
4. Choose whole grains
Non-refined
cereals are usually less resource intensive to produce than sophisticated ones
as they require fewer processing steps. They are also good for health, reducing
our risk of cardiovascular diseases, type 2 diabetes, and overweight.
- Whole meal bread, whole grain pasta, unrefined
barley, buckwheat and quinoa, are great choices.
- Brown rice is a good substitute for white
rice, but it should be enjoyed in moderation, as a lot of water is used during
its production.
5. Eat dairy products in moderation
While
milk and dairy production has an important environmental impact, dairy products
are an important source of protein, calcium and necessary amino acids, and have
been linked to reduced risk of numerous chronic diseases, including metabolic
syndrome, high blood pressure, stroke, bowel cancer and type 2 diabetes.
- Enjoy low-fat unsweetened dairy products
daily, but in moderation.
- Limit consumption of high-fat cheeses to
occasional.
- For those of us who choose to eliminate dairy
completely, opt for plant-based drinks that are fortified with vitamins and
minerals, like calcium.
6. Drink tap water
As an
alternative of buying bottled water, we can re-fill a reusable water bottle at
the tap as many times as we want. Tap water costs a fraction of the price of
bottled water and reduces our ecological footprint.
7. Swap animal protein for plant-based ones
In all-purpose,
more resources are needed to produce animal-based proteins (especially beef),
compared to plant-based proteins (such as beans, pulses and some grains). Eating
a more plant-based diet also brings health benefits: plant-based food provides
more fibre, and has a lower drenched fat content, both of which can contribute
to a decreased risk of cardiovascular disease.
- For meat-eaters, limiting meat consumption to
1-2 times a week, having meat-free days and choosing more sustainable meats
like chicken over beef can help us reduce our ecological footprint.
- For those choosing a vegan/vegetarian diet,
combining different sources of plant-based protein will ensure our protein
needs are met.
No comments:
New comments are not allowed.