How to Eat Greener This St. Patrick’s Day

By Julie Upton, RD

My maiden name is Walsh, which automatically made me somewhere between ¼ to ½ Irish (my mom was adopted). So, I’ve officially declared myself an Irish-American, and I’m here with a few tips for eating green this St. Patrick’s Day.

You may think I’m about to extoll the virtues of Irish soda bread, corn beef and cabbage, and drinking lots of beer. But no, I’m talking about “green” in terms of being eco-conscious.

Here are some steps I’m taking today—and most days—to make my American SUV-like diet more like a hybrid.

Eat lower on the food chain
Since plant-based foods require a fraction of the fossil fuel to produce compared to dairy, beef, poultry or seafood, I’m going meatless today. (I’m normally a flexitarian, and most days I’ll have a few ounces of lean poultry or fish.) If you can eat a meat and dairy-free diet at least once a week, that can have a big planetary payoff.

Nix bottle water
It takes tons of energy to produce plastic bottles, fill them, ship them around, so we can down them and send them to landfills. Use a BPA-free reusable bottle instead.

Eat more American-grown and produced foods
Start looking at labels: Are the pastas or pistachios you’re eating produced in the United States? Beginning yesterday, food companies are required to include the country of origin on their fresh meats, frozen and fresh fruits and vegetables, and other foods. The energy required to ship products into the country wastes precious energy—plus, it doesn’t support our country’s agriculture.

Choose more organics
Manufacturers of organic foods must meet USDA organic regulations, which do not allow for synthetic pesticides, bioengineered or irradiated ingredients, or animals that receive antibiotics or hormones. (The Union of Concerned Scientists report that 70% of total U.S. antibiotics are given to chicken, cows, and pigs for non-therapeutic purposes.) Although organic foods are not necessarily more nutritious (Some might be!), they are ecologically sound. If you’re concerned about the extra cost of organics, here’s a quick guide of when you should splurge and when you should save.

Ride a bike
Okay, this isn’t an eating tip, but it still ties in with healthy food shopping. The bicycle is the most energy-efficient form of transportation, so I’m gong to make an effort to use my bike (and a backpack) on trips to the post office and grocery store for small purchases. Bikes don’t emit exhaust, they’re easily built and repaired, require little space, and are affordable. Plus, you’ll work up an appetite—and won’t have to feel guilty about that celebratory Guinness. Erin Go Bragh!

Last Updated: March 16, 2009
Filed Under: Experts and Bloggers

Eat Healthy for Way Less

As long as healthy food costs more than junk, we’ll seek the best choices for both your belly and wallet.

Organic food
If you’re tossing organic produce into your grocery cart with wild abandon, the final bill might be wince-worthy—you’ll typically spend 30% to 50% more than you would on the conventional type. But there’s a real difference: About three-quarters of traditionally grown produce show traces of pesticides, while only one in four organic fruits and veggies do, according to the Center for Science in the Public Interest. Splurge on organic produce with soft skin or that you eat skin and all (like apples, peaches, bell peppers, strawberries, pears, and lettuce), but save on foods that are fairly pesticide-free thanks to their tougher outer layers (like bananas, kiwifruit, onions, mangoes, pineapples, and broccoli). Wash all items well with soap, water, and a brush, but skip the fancy veggie and fruit washes; the U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) don’t recommend them.

Your best bet for the environment and your health? Shop at your local farmers market for close-to-home foods that require less shipping, which means fewer greenhouse gases and lower costs—even for organics.

Organic choices in the meat and diary aisles are less straightforward. Beef, poultry, eggs, and milk rarely cop to pesticides, but conventional producers sometimes use antibiotics and hormones on their animals. Although less than 1% of meat shows traces of antibiotics later, there’s some evidence that antibiotic-resistant bacteria are more common in conventionally produced cuts than in organic products. You’ll pay as much as 100% more for organic meat and dairy, but if you’re a big meat eater or milk drinker it may be worth the investment.

Here’s how to decode the stickers on your food: A five-digit number starting with nine means it’s organic; a four-digit number means it’s conventionally grown.

Fancy water
Fortified waters, although tasty, can come with big doses of calories. And if you’re really running low on your recommended intake of vitamins, a multi might work better. If you’re tempted by fancy waters because you hate plain H2O, try this trick from Jessica Ganzer, a registered dietitian in Arlington, Va. Fill a pitcher with water, throw in some lemon, lime, and orange slices, and refrigerate for a tasty, cheap drink. Just can’t resist flavored or vitamin water? Choose calorie-free.

Diet frozen meals
In a perfect world you’d cook a big batch of healthy food and freeze the leftovers. “Cook once and eat three times,” dietitian Jessica Ganzer suggests. “You’ll enjoy all the benefits of a prepackaged dinner without the added sodium and preservatives.” Smart advice, but when you’re running late it’s good to know that affordable frozen meals have come a long way since their tasteless, sodium-laden predecessors. “They can be an effortless way to control calories,” Ganzer says. “I tell my clients to keep some in the freezer for emergencies.” A few good brands: Kashi, Amy’s, and Lean Cuisine offer whole grains and lean protein and work to keep sodium low. You can find most frozen entrées for to per meal, and they cook in less than 10 minutes (some in less than five) in the microwave. Add a cup of veggies for good measure because some packaged meals don’t include a ton of the green stuff.

Fancy kitchen gadgets
If you’re a techno-chef who loves to play with the latest machines—and you’ll actually use that juicer that will take over your counter space—it might be worth the investment. But if you’re part of the use-it-once-and-forget-it crowd, these four low-cost items are all you’ll need to whip up plenty of healthy fare.

Nonstick skillet ( to 0)
A skillet with a great nonstick coating allows you to cook with minimal oil; the surface is perfect for stir-frying veggies, scrambling egg whites, and prepping healthy sauces. Try one in a larger size (12 inches) and look for deep sides, a fitted lid, and an oven-safe handle. Price isn’t a great indicator—in recent tests of nonstick cookware, Consumer Reports found that cost had nothing to do with performance. Their top pick: Kirkland Signature cookware from Costco. (A whole set costs less than 0.) Calphalon nonstick pans perform well, too. And budgetistas can get a good nonstick pan by Bialetti.

Bamboo steamer ( or less)
This age-old cooking method requires no oil (just add water), and it will allow your food to retain most of its nutrients and flavor. Bed Bath & Beyond, Target, and www.amazon.com offer bamboo-steamer sets for or less.

Steam bags ()
If you don’t want to commit to an actual steamer, try the new microwave steam bags from Glad and Ziploc: Just throw in your veggies and follow the instructions on the back. Foods are crisp and delicious—and virtually fat-free!

Grill pan ()
If you’re dying to throw some shrimp on the barbie, invest in a heavy grill pan, which can withstand much higher temperatures than a nonstick skillet. You’ll achieve the same results—grill marks, low-fat cooking—that you would with a more expensive countertop grill but for less money. Tuesday Morning and other outlets carry a variety of low-price options.

By Kate Ashford

Last Updated: February 18, 2009
Filed Under: Everyday Health

America's Healthiest

By Tracy Minkin and Brittani Renaud
From Health magazine

Who hasn’t unwrapped a sandwich while driving down the highway or pulled a hard U-turn into a fast-food joint on the way home from a late meeting or soccer game? We practically live in our cars, so we need quick food, and please, we’d like it to be healthy.

Well, guess what: We surveyed the nation’s 100 largest fast-food chains, as defined by the number of locations, and found many are creating menus that look more and more like what we’d cook ourselves (if we had the time)—from nutritious soups and healthy salads to fresh whole grains and sensible desserts. Even better: They’re offering good-news Mexican, Asian, and Mediterranean fare.

Using criteria that was created with the help of our expert panel, we scored the chains on such factors as the use of healthy fats and preparations, healthy sodium counts in entrées, availability of nutritional information, and the use of organic produce to determine the 10 highest-ranking restaurants.

One big surprise: A traditional fast-food chain, McDonald’s, cracked our top 10. Sure, it’s the home of the Big Mac, but did you know it also serves a mean yogurt-and-granola parfait? Here, the standouts that are making grabbed food healthy food.

#1 Panera Bread
Over 1,230 locations nationwide (and in Canada)

This bakery-café-based eatery wowed our judges with a comprehensive menu of healthy choices for every meal. “Variety makes it easy for everyone to choose healthy,” praises registered dietitian and panelist Marisa Moore. What does that mean for you? For starters, you can pick from two whole-grain breads for your sandwich and have an apple with it instead of chips (though the chips are fine, too—they can be baked!). Half-size soups, salads, and sandwiches make it a cinch to control portion size. Also, most of the chicken is antibiotic- and hormone-free, a rarity for large chains.

Panera also won top honors for kid fare, dishing out RD-approved crowd-pleasers like squeezable organic yogurt, PB&J (with all-natural peanut butter), and grilled organic cheese on white whole-grain bread.

We love: Delicious, nutrient-packed combos like a half–Turkey Artichoke on focaccia bread with a bowl of black bean or garden vegetable soup.
Danger zone: Sticky buns and cheese danishes are on display at the counter.

Last Updated: March 6, 2009
Filed Under: America's Healthiest