Healthy eating for a healthy planet

  • Published
  • 47th Civil Engineer Squadron
LAUGHLIN AIR FORCE BASE, Texas --  On April 22, 2013, the Air Force will observe Earth Day, continuing with the service's vision and commitment to "Conserve Today - Secure Tomorrow."

One important theme of Earth Day is sustainability and responsibly using our available resources. This doesn't just apply to the Earth though, it is also important for our bodies. Some nutritional principles can help make you a healthier person and an steward of the environment.

Start by maintaining a healthy weight. This reduces blood pressure, glucose, cholesterol and even potential arthritis. Did you know that for every pound lost, 4 lbs. of pressure are relieved from the knees?

Keeping an appropriate weight could be as simple as watching what you eat and how much. How does this make a difference for the planet? According to a survey by the Environmental Protection Agency (EPA) in 2010, 21% (the largest share) of municipal waste comes from food products. Including plastics (17%) and paperboard (16%) which are associated with packaging, these categories contribute to 54% of total municipal waste. Consider eating smaller, healthier portions, and see the savings on your waist line and wallet.

Some nutrient recommendations can also help you set a balanced diet:
· 55%-65% Calories from high-quality carbohydrates
· 15%-20% Calories from lean proteins
· 20%-30% Calories from mostly unsaturated fats

Lean meats are good for your diet, in appropriate portions. Try to increase your consumption of less environmentally intensive products such as carbs and vegetables. Balancing your meals ensures you get the proper nutrients and reduces resource consumption. Comparatively, 1,800 gallons of water are needed to produce one pound of beef, 636 gallons per dozen eggs, 470 gallons per pound of chicken, 216 gallons per pound of soybeans and 132 gallons per pound of wheat. Check out the National Geographic resource comparison guide at: http://environment.nationalgeographic.com/environment/freshwater/embedded-water/.

Also, the distribution of your diet is important. Leaning heavy to one side can burden the body with excess nutrients and stress the kidneys. According to the Department of Agriculture, it takes 11 times more energy to make one calorie from animal protein as it does to make one calorie from plant protein. Mixing the types of food you eat, whether plant or animal sources, improves your body's ability to process food and store the necessary nutrients.

Look for products that have natural sugars such as natural juices, fruits and dairy over refined sugars found in sodas, sport drinks and candy/chocolate. (Individuals who are lactose intolerant should limit lactose sugar intake to less than 10g daily.)

Natural products also reduce food processing. For example, to make 1 liter of soda, 51 liters of water are needed. Processing to make 1 liter of bottled water uses 5 liters of water. If purchasing filtered water, consider buying a gallon and purchase a reusable thermos instead of a single bottle. Always remember to drink plenty of water.

Finally, aim for high fiber carbohydrates and consume fewer processed goods. Whole wheat, veggies (sweet potatoes, broccoli and spinach) and fruits (apples, berries, prunes and cantaloupe) are great sources of fiber. When you are out shopping, try to buy local produce and products. This reduces the use of preservatives in your food and the amount of carbon emissions generated from shipping and packaging.

For the week of Earth Day, April 22, try to eat healthy not only for yourself but also the Earth. Look at the list below for some ideas on healthy foods to supplement your diet:

Non-Starchy Vegetables: artichokes, broccoli, carrots, celery, cucumber, eggplant, lettuce, onions, peppers, tomatoes and zucchini.
Limit Starchy Vegetables: corn, lentils, peas and sweet potatoes. Consider organic and remember fruits and vegetables are a great source of antioxidants.
Lean Meats & Protein: chicken, turkey, turkey bacon & burgers, seafood and soy products (soy milk, tofu, veggie burgers, almonds and peanuts).
Whole Grains: brown or wild rice, whole grain pasta, whole grain cereal and oats, whole wheat or whole grain bread and granola. Dairy: cheeses (fat free and reduced- fat), non-fat yogurt and milk (1% or skim for adults only).
Healthy Fats: (Omega-3) are also found in fish, nuts, soy and avocadoes; avoid trans-fat, artificial fats that disrupt cardiovascular health.

Whether it is for Earth Day or any day, remember to take care of your body. A healthy lifestyle makes you more resilient and less likely to become ill. Aside from nutritional services, consider these other services offered by the Health & Wellness Center (HAWC) to help keep you healthy: fitness programming/consultations, body fat analysis, gait analysis, health and disease prevention classes and tobacco cessation.

Attend a HAWC class for more information:
Healthy Heart -2nd Friday each month
Nutrition 101- 1st Friday each month
Diabetes Class - 3rd Friday each month
Tobacco Classes - Fridays at 10 a.m.

HAWC Hours of Operation:
7:30 a.m. to 4:30 p.m. Monday-Friday
Closed Holidays & Family Days
Phone: (830) 298-6464
www.facebook.com/LaughlinHAWC