Food and health: choice in favor of environmentally friendly products

Food and health: choice in favor of environmentally friendly products

I. Introduction to environmentally friendly nutrition:

A. Determination of environmentally friendly products:

1. Environmentally friendly products (also known as organic products) are food products manufactured in accordance with the standards of organic farming and livestock. These standards are aimed at minimizing environmental impact and maintaining the health of the soil, biodiversity and well -being of animals. The key principles are:

   a. Refusal of synthetic pesticides and herbicides: Instead, natural methods of combating pests and weeds are used, such as crop rotation, the use of useful insects, mulching and manual weeding.

   b. Refusal of synthetic fertilizers: Instead of chemical fertilizers, organic fertilizers are used, such as compost, manure, green fertilizer and bone flour.

   c. Refusal of genetically modified organisms (GMOs): Organic agriculture categorically prohibits the use of GMOs.

   d. Free grazing and humane treatment of animals: Animals are contained in conditions close to natural, with the possibility of free walking and access to pastures. They are provided with high -quality food that does not contain antibiotics and growth hormones.

   e. Preservation of soil fertility: Crime -turn, the use of cover cultures and other methods aimed at maintaining the health of the soil and its ability to retain moisture and nutrients is practiced.

   f. Minimization of the use of energy and water: Organic agriculture strives for the effective use of resources and reducing environmental impact.

2. Normative requirements and certification:

   a. The production of environmentally friendly products is regulated by law at the national and international levels. There are special certification bodies that check the compliance of manufacturers with the established standards and issue the relevant certificates.

   B. In Russia, there is a national standard for organic products (GOST R 56104-2014 “Products of organic production. Rules for the production, processing, marking and sales”).

   C. The European Union operates the regulations (EU) 2018/848 on organic production and labeling of organic products.

   D. The USA has a national organic software standard (NOP).

   E. Certification ensures that the products are really manufactured in accordance with organic standards and do not contain harmful substances. The presence of organic marking on the package is a confirmation of this.

3. Differences between environmentally friendly and traditional products:

   a. The main difference is in production methods. Traditional agriculture widely uses synthetic pesticides, herbicides, fertilizers and GMOs, while organic farming avoids their use.

   B. Environmentally friendly products usually have a higher price, which is associated with a more time -consuming and resource -consuming production process.

   C. Some studies show that environmentally friendly products may contain more nutrients such as vitamins, minerals and antioxidants, and less residual pesticides.

B. Advantages of environmentally friendly nutrition for health:

1. Reduced exposure to pesticides:

   a. One of the main reasons for choosing environmentally friendly products is the desire to avoid pesticides that can be harmful to health.

   B. The prolonged exposure to pesticides is associated with an increased risk of cancer, neurological diseases, problems with the reproductive system and other diseases.

   C. Children, pregnant women and people with weakened immunity are especially vulnerable to pesticides.

   D. Studies show that the transition to organic nutrition can significantly reduce the level of pesticides in the body.

2. Higher nutrient content:

   a. Some studies show that environmentally friendly products may contain more vitamins, minerals and antioxidants than traditional products.

   B. For example, some studies have revealed a higher content of vitamin C, iron, magnesium and phosphorus in organic fruits and vegetables.

   C. There is also a higher content of antioxidants, such as polyphenols that protect cells from damage to free radicals and reduce the risk of chronic diseases.

   D. However, the results of research in this area are ambiguous, and further research is necessary to confirm these conclusions.

3. Lack of GMO:

   a. Environmentally friendly products do not contain genetically modified organisms (GMOs).

   B. Despite the fact that the safety of GMOs is the subject of discussions, many people prefer to avoid their eating for considerations.

   C. There are fears that GMOs can cause allergic reactions, have a negative effect on the intestinal microflora and contribute to the development of resistance to antibiotics.

4. Less antibiotics and growth hormones in meat and dairy products:

   a. In organic livestock, the use of antibiotics and growth hormones for preventive purposes is prohibited.

   B. This reduces the risk of developing antibiotic resistance in people and prevents the ingress of growth hormones into the human body.

   C. Animals grown under organic conditions usually get better food and are contained in conditions close to natural, which contributes to their health and well -being.

5. Improving intestinal health:

   a. Environmentally friendly products can help improve intestinal health due to the higher fiber and prebiotics.

   B. Fiber is an important nutrient to maintain the health of the digestive system and prevent constipation.

   C. Prebiotics are substances that serve as food for beneficial bacteria in the intestines, contributing to their growth and reproduction.

   D. Healthy intestinal microflora plays an important role in maintaining immunity, digestion and general health.

C. Advantages of environmentally friendly power to the environment:

1. Preservation of soil fertility:

   a. Organic farming helps to maintain soil fertility through the use of organic fertilizers, crop rotation and other methods aimed at maintaining soil health.

   B. Healthy soil can hold more water and nutrients, which increases productivity and reduces the need for artificial irrigation and fertilizers.

   C. Organic agriculture also helps to increase the content of organic matter in the soil, which plays an important role in connecting carbon and mitigating the consequences of climate change.

2. Biostation protection:

   a. Organic agriculture helps to protect biodiversity by refusing to use synthetic pesticides and herbicides, which can be harmful to the wild.

   B. Organic farms often support a more diverse flora and fauna than traditional farms.

   C. Organic agriculture also contributes to the preservation of natural habitats of wild animals and plants.

3. Reducing water pollution:

   a. Organic agriculture reduces water pollution by refusing to use synthetic fertilizers and pesticides, which can enter the ponds and pollute them.

   B. Organic farms often use methods, such as contouring soil and terracing, to prevent soil erosion and reduce water flow.

   C. Organic livestock can also help reduce water pollution by proper control of manure and prevent it from entering water bodies.

4. Reducing greenhouse gas emissions:

   a. Organic agriculture can contribute to the reduction of greenhouse gas emissions by increasing the content of organic matter in the soil that connects carbon.

   B. Organic farming also requires less energy for the production of fertilizers and pesticides, which also reduces greenhouse gases emissions.

   C. Organic livestock can help reduce greenhouse gas emissions through the use of more effective methods for managing pastures and feeds.

II. Types of environmentally friendly foods:

A. Fruits and vegetables:

1. Advantages of organic fruits and vegetables:

   a. Less residual pesticides: the main advantage is to reduce the risk of pesticides that can be harmful to health, especially for children and pregnant women.

   B. Potentially higher nutrient content: some studies show that organic fruits and vegetables may contain more vitamins, minerals and antioxidants.

   C. Best taste: many people note that organic fruits and vegetables have a more rich and natural taste.

2. Examples of organic fruits and vegetables:

   a. Apples: it is important to choose organic apples, as they are often treated with pesticides.

   B. Strawberries: strawberries also refers to products that are often processed with pesticides, so it is preferable to choose organic strawberries.

   C. Spinach: organic spinach can contain more nutrients and less nitrates.

   D. Potatoes: organic potatoes are grown without the use of synthetic fertilizers and pesticides.

   E. Carrots: organic carrots can be sweeter and contain more carotene.

   f. Tomatoes: organic tomatoes grown on open ground usually have a more saturated taste.

3. Tips for choosing and storing organic fruits and vegetables:

   a. Look for an organic marking: make sure that the product has an organic marking confirming its compliance with organic standards.

   B. Choose seasonal products: seasonal fruits and vegetables usually have the best taste and are more affordable.

   C. Wash fruits and vegetables thoroughly: before use, wash fruits and vegetables thoroughly to remove the remains of dirt and pesticides.

   D. Correctly store fruits and vegetables: store fruits and vegetables in the refrigerator in special containers or bags to extend their storage period.

B. Meat and poultry:

1. Advantages of organic meat and poultry:

   a. The lack of antibiotics and growth hormones: in organic livestock, the use of antibiotics and growth hormones for preventive purposes is prohibited.

   B. More humane treatment of animals: animals are contained in conditions close to natural, with the possibility of free walking and access to pastures.

   C. Higher omega-3 fatty acids: organic meat can contain more omega-3 fatty acids, which are beneficial for the health of the heart and brain.

2. Examples of organic meat and poultry:

   a. Beef: organic beef is usually produced from animals grown on pastures and feeding on organic food.

   B. Chicken: organic chicken is grown without the use of antibiotics and growth hormones, with the possibility of free walking.

   C. Pork: organic pork is made from animals grown in conditions close to natural and feeding on organic food.

   D. Turkey: an organic turkey is grown without the use of antibiotics and growth hormones, with the possibility of free walking.

3. Tips for choosing and preparing organic meat and poultry:

   a. Look for an organic marking: make sure that the product has an organic marking confirming its compliance with organic standards.

   B. Choose meat with low fat content: give preference to low fat meat to reduce the consumption of saturated fats.

   C. Correct meat correctly: cook the meat to a safe inner temperature to kill harmful bacteria.

   D. Do not overjulate the meat: combating meat can lead to the formation of harmful substances.

C. Dairy products:

1. Advantages of organic dairy products:

   a. The lack of antibiotics and growth hormones: in organic dairy farming, the use of antibiotics and growth hormones for preventive purposes is prohibited.

   B. Higher omega-3 fatty acids and CLA: organic milk may contain more omega-3 fatty acids and conjugated linoleic acid (CLA), which are good for health.

   C. More humane treatment of animals: cows are contained in conditions close to natural, with the possibility of free walking and access to pastures.

2. Examples of organic dairy products:

   a. Milk: organic milk is made from cows grown on organic farms.

   B. Cheese: organic cheese is made of organic milk.

   C. Yogurt: organic yogurt is made of organic milk using organic fruits and berries.

   D. Sour cream: Organic sour cream is made of organic cream.

   E. Cottage cheese: organic cottage cheese is made of organic milk.

3. Tips for choosing and storing organic dairy products:

   a. Look for an organic marking: make sure that the product has an organic marking confirming its compliance with organic standards.

   B. Choose dairy products with a low fat content: give preference to low -fat dairy products to reduce the consumption of saturated fats.

   C. Correct dairy products: store dairy products in the refrigerator at a temperature of not higher than 4 ° C.

   D. Do not leave dairy products at room temperature: dairy products quickly spoil at room temperature.

D. Grain and legumes:

1. Advantages of organic grain and legumes:

   a. The absence of pesticides and herbicides: organic grain and legumes are grown without the use of synthetic pesticides and herbicides.

   B. Higher nutrient content: some studies show that organic grain and legumes can contain more vitamins, minerals and antioxidants.

   C. Lack of GMOs: organic farming categorically prohibits the use of GMOs.

2. Examples of organic grain and legumes:

   a. Wheat: organic wheat is used for the production of bread, pasta and other products.

   B. Rice: Organic rice is grown without the use of synthetic fertilizers and pesticides.

   C. Corn: organic corn is used for the production of corn flour, flakes and other products.

   D. Oats: Organic oats are used for the production of oatmeal and other products.

   E. Beans: Organic beans are an excellent source of protein and fiber.

   f. Lentils: organic lentils is an excellent source of protein and fiber.

   G. Peas: Organic peas is an excellent source of protein and fiber.

3. Tips for choosing and preparing organic grains and legumes:

   a. Look for an organic marking: make sure that the product has an organic marking confirming its compliance with organic standards.

   B. Choose whole grain products: give preference to whole grain products, as they contain more fiber and nutrients.

   C. Rinse the legumes thoroughly: before cooking, thoroughly rinse the legumes to remove dirt and garbage.

   D. Soak legumes: soak the legumes in the water for several hours or at night to reduce cooking time and improve their digestibility.

E. Other environmentally friendly products:

1. Organic olive oil:

   a. Advantages: organic olive oil is made from olives grown without the use of synthetic pesticides and fertilizers. It can contain more antioxidants and have the best taste.

   B. Choice tips: look for organic marking and choose cold pressing olive oil.

2. Organic honey:

   a. Advantages: organic honey is produced by bees that collect nectar from organic plants. It does not contain antibiotics and pesticides.

   B. Select advice: look for organic marking and choose honey that has not been heated and filtered.

3. Organic tea and coffee:

   a. Advantages: organic tea and coffee are grown without the use of synthetic pesticides and fertilizers. They can contain more antioxidants and have the best taste.

   B. Select advice: look for organic marking and choose tea and coffee grown in environmentally friendly regions.

III. How to switch to environmentally friendly food:

A. Gradual transition:

1. Do not try to immediately replace all products in your diet with organic. Start with small changes, gradually replacing the most important products.

2. Focus on the products that you use most often. For example, if you eat apples every day, start by buying organic apples.

3. Gradually increase the amount of organic products in your basket. Every time you go to the store, add another or two organic products.

4. Be patient and do not be upset if you cannot afford to buy everything organic. Even small changes can be beneficial for your health and environment.

B. Priorities when choosing environmentally friendly products:

1. List “Dirty Dozen”:

   a. The list of “Dirty Dozen” (dirty dozen) is a list of fruits and vegetables, which, according to EnvironMental Working Group (EWG), contain the largest number of residual pesticides.

   B. It is recommended to buy organic versions of these products to minimize the effects of pesticides.

   C. The list “Dirty Dozen” usually includes: strawberries, spinach, cabbage, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.

2. List of “Clean Fifteen”:

   a. The list of “Clean Fifteen” (pure fifteen) is a list of fruits and vegetables, which, according to EWG, contain the smallest number of residual pesticides.

   B. You can buy traditional versions of these products without much risk to health.

   C. The list of “Clean Fifteen” usually includes: avocados, cuckoo cuckwoose, pineapple, onions, papaya, frozen peas, asparagus, melon mosquito, kiwi, cabbage, watermelon, mushrooms, potatoes, carrots.

3. Seasonality:

   a. Choose seasonal fruits and vegetables. They usually have the best taste and are more affordable in price.

   B. The purchase of seasonal products also supports local farmers and reduces environmental impacts associated with transporting products over long distances.

4. Local manufacturers:

   a. Buy products from local farmers who practice organic or stable agriculture.

   B. Local farmers often sell their products in farm markets, in cooperatives and through CSA systems (Community Supported Agriculture).

   C. Buying from local farmers supports the local economy and reduces environmental impacts associated with transporting products over long distances.

C. Savings on environmentally friendly products:

1. Menu planning:

   a. Plan a menu for a week in advance to avoid impulsive purchases and reduce food waste.

   B. Use shopping lists so as not to forget to buy the necessary products and avoid buying unnecessary things.

2. Buying in bulk:

   a. Buy organic products wholesale when possible. It can be cheaper than buying small packages.

   B. Buy in bulk such products as cereals, legumes, nuts and seeds.

3. Freezing:

   a. Freeze fresh fruits and vegetables to extend their storage and avoid food waste.

   B. Freeze products that you do not plan to use in the near future.

4. Growing your own products:

   a. Grow your own fruits, vegetables and herbs. This can be a very economical way to produce organic products.

   B. You can grow products on your site, in pots on the balcony or in a general garden.

5. Reference:

   a. Compare prices in different stores to find the most favorable offers for organic products.

   B. Look for discounts and promotions on organic products.

6. Buying less “perfect” products:

   a. Buy fruits and vegetables that do not look perfect. They can be slightly dented or have small defects, but they are as nutritious and tasty as perfectly looking products.

   B. Shops often sell such products at a discount.

D. Recipes using environmentally friendly products:

1. Organic salad with cinema and vegetables:

   a. Ingredients:

   i.  1 чашка органической киноа
   
   ii.  2 чашки воды
   
   iii.  1 огурец органический, нарезанный кубиками
   
   iv.  1 помидор органический, нарезанный кубиками
   
   v.  1 перец болгарский органический, нарезанный кубиками
   
   vi.  1/2 красного лука органического, нарезанного тонкими полукольцами
   
   vii. 1/4 чашки свежей петрушки органической, нарезанной
   
   viii. 1/4 чашки свежей мяты органической, нарезанной
   
   ix.  Сок 1 лимона органического
   
   x.  3 столовые ложки оливкового масла органического
   
   xi.  Соль и перец по вкусу

   B. Preparation:

   i.  Промойте киноа под холодной водой.
   
   ii.  В кастрюле смешайте киноа с водой и доведите до кипения.
   
   iii. Уменьшите огонь, накройте крышкой и варите 15 минут, пока киноа не впитает всю воду.
   
   iv.  Снимите с огня и дайте остыть.
   
   v.  В большой миске смешайте огурец, помидор, перец, лук, петрушку и мяту.
   
   vi.  Добавьте киноа и перемешайте.
   
   vii. В маленькой миске смешайте лимонный сок, оливковое масло, соль и перец.
   
   viii. Заправьте салат и перемешайте.
   
   ix.  Подавайте охлажденным.

2. Organic soup from lentils:

   a. Ingredients:

   i.  1 столовая ложка оливкового масла органического
   
   ii.  1 луковица органическая, нарезанная
   
   iii.  2 моркови органические, нарезанные
   
   iv.  2 стебля сельдерея органического, нарезанные
   
   v.  2 зубчика чеснока органического, измельченных
   
   vi.  1 чашка красной чечевицы органической
   
   vii. 6 чашек овощного бульона органического
   
   viii. 1 чайная ложка сушеного тимьяна органического
   
   ix.  1/2 чайной ложки сушеного розмарина органического
   
   x.  Соль и перец по вкусу
   
   xi.  Сок 1/2 лимона органического

   B. Preparation:

   i.  В большой кастрюле разогрейте оливковое масло на среднем огне.
   
   ii.  Добавьте лук, морковь и сельдерей и обжаривайте 5 минут, пока овощи не станут мягкими.
   
   iii. Добавьте чеснок и обжаривайте еще 1 минуту.
   
   iv.  Добавьте чечевицу, овощной бульон, тимьян и розмарин.
   
   v.  Доведите до кипения, затем уменьшите огонь, накройте крышкой и варите 20 минут, пока чечевица не станет мягкой.
   
   vi.  Приправьте солью и перцем.
   
   vii. Добавьте лимонный сок и перемешайте.
   
   viii. Подавайте горячим.

3. Organic casserole of chicken and vegetables:

   a. Ingredients:

   i.  1 кг куриного филе органического, нарезанного кубиками
   
   ii.  2 столовые ложки оливкового масла органического
   
   iii.  1 луковица органическая, нарезанная
   
   iv.  2 моркови органические, нарезанные
   
   v.  2 стебля сельдерея органического, нарезанные
   
   vi.  1 перец болгарский органический, нарезанный кубиками
   
   vii. 1/2 кг картофеля органического, нарезанного кубиками
   
   viii. 1/2 кг брокколи органической, разделенной на соцветия
   
   ix.  1 банка (400 г) томатов в собственном соку органических
   
   x.  1 чайная ложка сушеного орегано органического
   
   xi.  Соль и перец по вкусу
   
   xii. 1/2 чашки тертого сыра чеддер органического (по желанию)

   B. Preparation:

   i.  Разогрейте духовку до 180°C.
   
   ii.  В большой сковороде разогрейте оливковое масло на среднем огне.
   
   iii. Добавьте курицу и обжаривайте до золотистого цвета.
   
   iv.  Добавьте лук, морковь и сельдерей и обжаривайте 5 минут, пока овощи не станут мягкими.
   
   v.  Добавьте перец, картофель и брокколи и обжаривайте еще 5 минут.
   
   vi.  Добавьте томаты в собственном соку и орегано.
   
   vii. Приправьте солью и перцем.
   
   viii. Переложите смесь в форму для запекания.
   
   ix.  Запекайте 30 минут, пока овощи не станут мягкими и курица не будет готова.
   
   x.  Посыпьте сыром чеддер (по желанию) и запекайте еще 5 минут, пока сыр не расплавится.
   
   xi.  Подавайте горячим.

IV. Myths and misconceptions about environmentally friendly products:

A. Myth 1: Environmentally friendly products are always more expensive.

1. Reality: Although some organic products can be more expensive, there are ways to save, buying seasonal products, wholesale or in farm markets. You can also grow your own products.

2. Reference: It is important to compare prices in different stores and take into account the quality of the product. Sometimes the difference in the price between organic and traditional products is not as great as it seems.

3. Long -term savings: It should be borne in mind that organic nutrition can lead to long -term savings on medical costs associated with diseases caused by the effects of pesticides and other harmful substances.

B. Myth 2: Environmentally friendly products are always tastier.

1. Reality: Taste is a subjective concept. Some people believe that organic products are tastier, while others do not notice the difference.

2. Taste factors affecting: The taste of products depends on many factors, including variety, maturity, growing conditions and method of preparation.

3. Personal experience: The best way to find out if you like organic products is to try them yourself.

C. Myth 3: Environmentally friendly products are always more useful.

1. Reality: Although some studies show that organic products may contain more nutrients, the results of research in this area are ambiguous.

2. Advantages of organic nutrition: The main advantage of organic nutrition is a decrease in the effects of pesticides and other harmful substances.

3. Balanced nutrition: It is important to remember that healthy eating is not only the use of organic products, but also a balanced diet rich in fruits, vegetables, whole grain products, proteins and healthy fats.

D. Myth 4: Environmentally friendly products are always produced in environmentally friendly conditions.

1. Reality: Although organic agriculture strives to minimize environmental impact, not all organic farms are equally environmentally friendly.

2. Certification: It is important to choose products certified by reliable organizations that check the compliance of manufacturers with the established standards.

3. Local manufacturers: Support for local manufacturers who practice stable agriculture can be a more environmentally responsible choice than buying organic products brought from distant countries.

E. Myth 5: Organic agriculture cannot feed the world.

1. Reality: Some studies show that organic farming can be productive enough to feed the world of the world.

2. Productivity: Organic agriculture can be more productive in the long term, as it helps to improve soil health and resistance to pests and diseases.

3. Reducing food waste: Reducing food waste and a change in dietary habits can also contribute to solving the problem of food security.

V. Conclusion: the choice of environmentally friendly products as an investment in health and the future of the planet.

A. Confirmation of the main advantages of environmentally friendly nutrition:

1. Health: Reducing the effects of pesticides, potentially higher nutrient content, lack of GMOs, antibiotics and growth hormones.

2. Environment: Preservation of soil fertility, protection of biodiversity, reduction of water pollution and greenhouse gas emissions.

3. Animal well -being: More humane treatment of animals in organic livestock.

B. Call to the conscious choice of food:

1. Information: Be informed about the advantages and disadvantages of various methods of food production.

2. Priorities: Determine your priorities when choosing food.

3. Balance: Find the balance between the price, quality and environmental friendliness of products.

C. Support for organic farmers and sustainable agriculture:

1. Buying organic products: Support organic farmers by buying their products.

2. Local manufacturers: Support local manufacturers who practice sustainable agriculture.

3. Training: Distribute information about environmentally friendly nutrition and sustainable agriculture among friends and relatives.

D. Environmentally friendly food as part of a healthy lifestyle:

1. Balanced nutrition: Combine the use of organic products with a balanced diet, rich fruits, vegetables, whole grain products, proteins and healthy fats.

2. Physical activity: Contractly engage in physical activity.

3. Healthy lifestyle: Avoid smoking and alcohol abuse.

E. The contribution of everyone to the creation of a healthier and stable planet:

1. The choice of each matters: Every time we choose food, we vote for a certain method of production.

2. Collective efforts: Together we can create a healthier and stable planet for future generations.