Eating Green, What Does This Mean in North Dakota?

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Eating Green, What Does This Mean in North Dakota? 'Going green' can be an intimidating topic since it covers a very broad range of areas including our transportation, heating/cooling, water supply and now also how we eat. In eating green, focus still needs to be on including enough nutrients especially in areas like North Dakota where the growing season is shorter with a later harvest. Often it is hard to know where to start with making changes. Below are 10 tips on starting the process of eating green in ND and yet maintaining a healthy intake.



  • Avoid the drive thru: Eating out uses many of our Earth's resources from shipping costs to overall food production. Cooking at home helps reduce overall shipping and processing of items. The cost of gas and idling in the drive thru add up as well. When you cook at home, you are able to use higher quality ingredients and reduce negative fats including saturated and trans fats, making your intake healthier. Eating at home also reduces food waste if you are able to utilize leftovers and use recipes to help incorporate leftover ingredients.


  • Monitor beverage intake: Reducing packaged/processed beverages also helps reduce the amount of resources needing to be used. Tap water is the most energy efficient beverage and water itself is vital in many body processes. Shipping liquids are much more costly due to their weight. Although you may be recycling plastic and aluminum containers, energy and resources are still needed to manufacture, transport and recycle these products.


  • Reduce portions: It is not healthy to provide a body more calories than it needs or will use. It is also harmful to the Earth to waste food. Planning meals and utilizing leftovers can help reduce food waste. If you choose to leave food on your plate, using a compost system can help reduce the release of methane in the environment-a potent green house gas. Research supports using a 9" plate instead of a 12" plate can reduce overall calories and intake between 30-50% and still provide satiety.


  • Focus on plant based intake: Fresh fruits, vegetables and whole grains require less energy to produce than meats and fish, especially if not locally processed. It does not mean to avoid meat and fish since these are great sources of protein, iron, zinc, and b vitamins. Certain fish like tuna and salmon are also a great source of Omega 3 an essential nutrient. Unfortunately ND is not their habitat and the fish in this area contain quite a bit less Omega 3. Having your typical plate ¾ plant based foods and ¼ meat/fish would provide an adequate balance. 18 percent of the world's greenhouse gas emissions is produced by the meat sector of the global economy, according to the United Nations Food and Agriculture Organization. Incorporating more plant based proteins like beans and legumes can provide necessary nutrients at less cost and less overall waste.


  • Choose foods in a natural state: The more packaging and processing a product has, the more of the Earth's resources are being used. Consuming foods in their natural states also maintains many of their nutrients. An apple plucked from a tree requires minimal processing or packaging whereas consuming a single serving applesauce cup requires quite a bit more. The apple would contain more fiber and other nutrients due to a decrease in processing.


  • Use recycled containers: Not only what food is consumed, but what type of packaging is used can help 'eat green'. More products are using recycled containers. Bringing reusable grocery bags and produce bags can also decrease waste. Some natural food stores have no packaging for bulk items including rice, flour, and oatmeal. Measuring from a bin into your own reusable storage containers are all ways to save.


  • Make items from scratch: Making items from scratch can be a challenge, especially with so many convenience foods available, but over time can save on the environment and overall food cost. For example, instead of buying a package of granola bars, making a pan of your own and packaging in reusable containers, can provide more whole grains and fiber and less packaging waste. The following is a quick easy recipe.


  • Buy local and seasonal produce: It is great to buy fresh items, but if it is out of season, the extra shipping requires more fuel, especially if over seas. For example, fresh pineapple in February is probably coming from Costa Rica or other tropical areas. In North Dakota, during the winter and colder climates freezing and canning items grown in the warmer months is a way to consume fruits and vegetables all year. Along with reducing gas emissions other benefits of buying locally grown include:

    • More nutrients due to being fresh and less transportation.

    • Allowing to fully ripen and have more nutrients.

    • Supporting local economies-Farmers receive the dollar directly.

    • The following Web sites have a listing of local farmers markets in your area North Dakota Department of Agriculture and the Healthy North Dakota.



    • Plant a garden: Planting a garden can be a way to consume fresh produce without extra expense from both your wallet and the Earth. Along with retaining more nutrients, taste and aroma also increase. By incorporating a garden, activity also increases which is important for optimum health as well. Healthy North Dakota and Eat Well Guide provide information on specific foods in season in North Dakota. Items such as carrots, onions, parsnips, potatoes, rutabagas, turnips, and winter squash also can be stored for longer periods of time.


    • Plan ahead: Since North Dakota has a shorter growing season, planning ahead becomes essential. Buying produce in bulk when in season and freezing/canning your own products can ensure adequate fruits and vegetables during the off seasons. Planning ahead also saves time and money when shopping, helps reduce impulse purchases, and reduces overall waste. People that plan ahead tend to have healthier intakes and are at a healthier weight.



    With any change, starting slowing and focusing on one change at a time can help achieve long term goals. 'Eating Green' does not mean that all packaged/shipped items should be avoided, it is making small changes where you are comfortable and that can also add up to protect the Earth.



    Prepared by: Kathy Stephanie LRD

     

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