Five Ways to Green Your Kitchen on a Budget

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

For eco-conscious living, eating habits seem to be every bit as important as recycling and driving. Fortunately, research identifies changes to promote the earth’s health that are also healthy for you and your wallet.

One report by researchers at Cornell University estimates that 19 percent of US energy consumption is spent to produce, package, transport and prepare our food. The carbon dioxide produced by burning fossil fuels is just one way our eating choices impact the environment. Raising animals and waste byproducts produce other harmful gases, such as nitrous oxide and methane.

1. Less red meat: In 2006, a U.N. report estimated that livestock produced 18 percent of the world’s greenhouse gas emissions. Red meats produce far more greenhouse gases than poultry or seafood due to the relatively larger amounts of food needed to raise cattle, pigs and lamb. These livestock also release methane after digestion, and decomposing manure emits greenhouse gasses.

Limiting red meat to no more than 18 ounces a week is recommended by the American Institute for Cancer Research to lower risk of colon cancer. A report in the respected Lancet medical journal recommends a slightly lower limit of about two ounces per day for environmental and health benefits. To reach this target, some people may want to eat smaller portions of red meat while increasing their vegetables and grains. Others may prefer to replace some red meat meals with poultry or seafood, or to add a meatless meal each week.

2. Less processed food: Some food processing makes healthy food convenient. But most processing removes valuable nutrients and adds sodium, sugar or trans fat. Instead of foods like chicken nuggets with a long list of processed ingredients, take the time to prepare the whole-food version yourself. For snacks, Kate Geagan, a registered dietitian and expert on healthful “green” eating, suggests snacking on single ingredient foods like fruit or nuts, rather than chips, bars or cheesy-doodles.

3. Drink wisely: Liquids add weight that requires more fuel to transport. Even recycling plastic bottles and cans can’t make up for the resources spent to make and transport them. Fuel is also used to produce drinks’ sweeteners, whether high fructose corn syrup or no-calorie sweeteners.

So save the bottled drinks for occasional use. Make ice tea at home. Drink tap water instead of soft drinks and bottled water whenever possible. Purchasing fewer beverages can also help you reach or stay a healthy weight. Research estimates that about half of the increased US calorie consumption in the past 20 years has come from sweetened drinks. Cutting back has been shown to reduce calorie consumption.

4 and 5. Eat less, waste less: Americans today eat an average of 150 to 300 calories more each day than we did in the 1970s. If you only eat when you’re hungry and stop eating when you’re satisfied you’ll save the energy to produce and transport that food. You’ll also cut calories without going hungry.

If you buy and prepare only what you’ll eat, you will also waste less. Research estimates at least 14 percent of U.S. food purchased ends up in the garbage. Landfills are the largest source of methane emissions in the United States, partly because foods release the greenhouse gas as they decompose. If you notice you have extra food that is going bad, start buying and preparing less, or use leftovers in salad, soup or pasta dishes once or twice each week.

You don’t have to do it all. Just recognize that your eating choices can benefit the earth and your health – perhaps even saving money – and choose changes you’re ready to make.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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