Celebrate Earth Day with a planet-friendly meal

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April 22 is Earth day, the one day out of the year that we celebrate the planet that we live on and the many things the earth provides for us. Most of things that the earth provides for us we take for granted; the soil that we need to grow food, and the water and air that we need everyday to sustain life.

In 1970 when Earth day was started very few people were concerned about the impact that we make on the environment every day. Today almost everyone is aware of the importance of preserving our environment for future generations. One of the most common behaviors that we see today that helps to preserve the environment is recycling.

We recycle everything from newspapers to glass and we are encouraged to not only recycle items, but also to reuse items so that we can cut back on the amount of garbage that we generate.

Earth day and nutrition might seem like they don't belong in the same article, however our food selections can make a big difference on both our health and the health of the earth. Eating for a healthy body goes hand in hand with eating for a healthy planet.

Eating for a healthy planet

Selecting fresh foods with minimal packaging is one way to minimize environmental impact and select healthy foods. Fresh foods are lower in sodium and filled with nutrients to protect our health. Minimizing packaged food items also helps to minimize garbage to create a healthy planet. Plastic and aluminum which are used to package food items take several years to break down in the landfill.

Foods from the lower end of the food chain is another way to protect the environment that we live in and promote a healthy body. Plant food items are lower on the food chain while animal products are higher on the food chain.

Eating a vegetarian diet is known to decrease our risk for some types of cancer as well as heart disease. Foods that are lower on the food chain tend to contain a lower concentration of potentially harmful chemicals because of their higher fat content and the tendency for harmful chemicals to concentrate in the fat tissue of animals.

Minimizing intake of meat products also helps to promote a healthy planet. Producing calories from meat takes a lot of energy. It takes almost 10 times as much fuel to produce and transport livestock compared with vegetables. Producing meat also requires significantly more land use than producing planet food items such as grains, nuts, fruits and vegetables.

To check out the impact of eating animal products on the environment visit the Center for Science and Nutrition's Web site at www.csp inet.org/EatingGreen/calculator.html.

Most people find it difficult to eat a diet that completely eliminates animal products. You might try minimizing meat products by eating meat only 2-5 days per week instead of 7 days per week. Try the black bean fajita recipe at right for a delicious meatless entree.

Purchasing produce that is grown locally also can reduce the impact on the environment because minimal amounts of fuel are used to transport the food items. You also will find that locally grown produce is tastier than produce that has been shipped from another state or country.

Buying local produce means you will be purchasing seasonal food items which usually is a cost savings to you. The improved taste of the locally grown produce usually is a reason to consumer more of the fresh produce.

Purchasing organic produce may also decrease the detrimental impact to the environment. Foods that contain the green Certified Organic label would be grown or produced on land without the use of pesticides, chemical fertilizers or antibiotics for at least three years. Minimizing pesticide and chemical use certainly can help to protect our health today and minimize the potential for water source contamination.

Cooking with the microwave is an additional way to protect our environment and our health. Using the microwave for cooking minimizes the nutrient loss when cooking vegetables and it decreases the amount of energy used to cook thus decreasing pollution.

Activities for a healthy planet

Start planting your own garden. Eleven percent of the Earth's surface is used to grow food. Seven percent of the Earth's surface is ocean. Nineteen percent of the surface of the earth is too rugged or the soil is too poor to grow produce or graze animals. Gardening will help to utilize the available land for food production. It also increases your physical activity level to improve your health.

Walking or taking your bike to work is a great way to decrease pollution, save our natural resources for future generations, and improve your health at the same time. Speaking from my own past experiences, biking to work can be a wonderful way to stay physically fit, but also is a great way to work off the stress of a tough day at the office.

Teach your kids about taking care of the environment when you plan your meals. Talk about environmentally healthy choices such as non-meat meals, minimizing garbage by purchasing items with limited or no packaging, and decreasing pollution by eating locally grown produce.

- Teresa Smith, registered

dietitian and community

services manager, CGH

Medical Center, Sterling