March is 

NaTioNal 

NuTriTioN 

MoNTh 

Going 

green with 

nutrition 

NIH Division of Nutrition 

Research Coordination 

National Institutes of Health 

U.S. DEPARTMENT OF HEALTH 

AND HUMAN SERVICES 

www.dnrc.nih.gov 

What is 

the buzz 

with 

going 

green? There are now “green” 

cleaning supplies, “green” 

clothing lines, “green” 

buildings, and even “green” foods. 

While there is no specific definition 

for going green, the term generally 

refers to practices that protect the 

environment by 

reducing waste, 

pollution, 

and the use 

of synthetic 

materials 

and harmful 

chemicals. 

We know that our dietary choices 

can have a strong impact on our 

health, but they can also impact 

our environmental footprint. 

By trying a few “green” eating 

suggestions, you and your family 

can eat well and work towards 

improving the environment. 

Go 

green— 

literally. 

Ways to 

increase vegetable 

consumption 

It can be difficult to 

get enough vegetables 

if they are only eaten as a side dish 

at dinner. Thankfully, vegetables are 

versatile enough to add to every meal. 

Think of creative ways you can work 

them into all your favorite dishes. u Add frozen spinach to scrambled 

eggs for a weekend breakfast. 

u Give your sandwich a makeover. 

For a flavorful twist, try adding 

cucumber slices, roasted peppers, 

or mushrooms. 

u Start your dinner meal with a 

green salad. While you’re preparing the salad, cut up a few extra 

vegetables and pack them in a 

reusable container for your lunch 

the next day. 

u Add cooked vegetables to pasta 

sauce. 

u Serve chili, pasta, or rice in a 

broiled tomato, a steamed green 

pepper, or a half of a roasted acorn 

squash; these vegetables can become an edible “bowl.” 

u Add chopped kale or other hearty 

greens to any soup or stew. 

u Put a vegetarian twist on traditional 

“meat” dishes; try black bean chili, 

vegetable stew, or lentil burgers. 

u Try adding shredded carrots or 

zucchini to muffins and breads. 

NIH Division of Nutrition 

Research Coordination 

National Institutes of Health 

U.S. DEPARTMENT OF HEALTH 

AND HUMAN SERVICES 

www.dnrc.nih.gov 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Re-USE, Re-DUCE, Re-CYCLE 

For starters, go green 

with lunch. 

Pack a bag lunch. Research shows 

that meals prepared at home 

tend to be lower in fat, sugar, salt 

and calories. Cut down on waste 

by packing lunches in reusable 

containers. 

if you make water your beverage of 

choice at lunch... Instead of buying a 

plastic water bottle in the cafeteria, 

use a reusable container and fill it 

from the water fountain or tap. This 

eliminates the need to purchase a 

beverage, which saves you money 

and helps keep bottles out of the 

trash. Every year, more than 30 billion 

plastic water bottles are thrown away 

in the U.S. 

Buy foods in bulk and pack your own 

“snack packs.” Commercial snacksize packages of cookies, dried fruit, 

and crackers cost more than homebagged snacks and may be high in 

sodium or fat. Be creative and pack 

your own fruit, nut, and cereal mixes 

in reusable containers. 

Back to Basics 

Think whole foods such as fresh fruits 

and vegetables, legumes, low-fat and 

fat-free milk, whole grains, eggs, lean 

meats, fish, and poultry. 

Why buy whole foods? Whole foods 

are often eaten by themselves without 

added sugars, salt, or fat. When it 

comes to grains and fresh produce, 

whole foods usually contain more 

dietary fiber than processed food 

products. In addition to health benefits, 

there are also environmental benefits 

to food that require less processing. 

In general, the less processing that is 

required, the less energy is consumed 

for production and packaging. 

Mix it up 

Did you know that not all foods are 

equal when it comes to their carbon 

footprint? For example, conventional 

meat and dairy production have high 

energy requirements and produce 

more green house gas emissions than 

plant-based foods. By varying your 

protein sources throughout the week, 

you can have a positive impact on the 

environment and your health. 

Try using nuts or beans, such as kidney, 

pinto or garbanzo beans, to vary the 

protein in your diet. This will be good 

for the planet and will help reduce your 

intake of saturated fat and cholesterol 

as well. 

Eat local 

It has been estimated that many food 

products in the United States travel 

an average of 1300 miles to get to the 

consumer. For fruits and vegetables, 

this means that they often have to be 

picked before peak ripeness which 

sacrifices both taste and nutrition. 

However, not all climates are suitable 

for growing particular foods. Find out 

what is produced in your area, and take 

advantage of local options. Less energy 

is used for transport, and the foods will 

likely taste better as well. 

u Farmers’ Markets: One way to eat 

local is to find a Farmers’ Market in 

your neighborhood. Fruits and vegetables are often picked the day they 

are brought to market. In addition to 

fresh produce, bread, cheese, and 

eggs are also found at many markets. 

Buying from local farmers supports 

businesses in your community and 

provides an opportunity to find out 

more about how your food was grown. 

u Community Supported agriculture 

(CSa): Another way to enjoy local 

produce is to join a CSA. Consumers 

purchase a “membership” to a local 

farm, and in return, they receive a 

box of seasonal produce each week 

throughout the farming season. For 

more information about some of the 

CSAs in your area, visit: http://www. 

nal.usda.gov/afsic/pubs/csa/csa.shtml 

Going green with 

physical activity 

We all know it is important to be 

physically active for our own health, 

but it is important for the environment 

as well. By decreasing time in the car 

and walking or biking more, you not 

only burn calories but you can reduce 

pollution. Think about ways you can 

go green with physical activity. 

u Can you walk to your friend’s house? 

u When you run errands, can you 

park in one spot and walk to the 

various stores instead of moving 

the car each time? 

u If you have a meeting at a different 

office building, can you walk instead 

of drive?