Download 10 Tips for Healthy Eating – without costing the earth

LYCS
HEALTHY EATING
WITHOUT COSTING THE EARTH
TRAINERS MANUAL
www.lycs.ie
WHY DO WE NEED TO CHANGE THE FOOD SYSTEM?
HUNGER 842 million people in the world are hungry; they
simply do not have enough to eat
HIDDEN HUNGER/MALNUTRITION In addition 2 billion people
suffer from suffer from micronutrient deficiencies. They have
enough food to make them feel full, but it is not nutritious
enough. This includes many overweight and obese people.
ILLNESS 1.46 billion people on the planet are overweight or
obese. Surging international rates of heart disease, stroke,
diabetes, and arthritis are being attributed to unhealthy diets,
and 2.8 million adults die each year as a result of overweight or obesity.
OBESITY & INEQUALITY More adults are obese in unequal countries in the developed world, according
to the UK Equality Trust. http://www.equalitytrust.org.uk/research/obesity
In addition, those affected by obesity and overweight in rich countries tend to be of a lower socioeconomic status and to be less well educated, especially for women. See
http://eurpub.oxfordjournals.org/content/early/2012/01/03/eurpub.ckr058.full
WESTERNISATION OF DIET AROUND THE WORLD Modernization,
urbanization, economic development, and increased
wealth mean people in many low and middle income countries to
have access to more processed and high-calorie foods, and they
become less active, leading to increases in obesity and obesityrelated chronic diseases, such as diabetes and heart disease.
“Changes in lifestyle, the
increasing availability of
processed foods, advertising...
have all led to dietary
changes”
FORCED OPEN MARKETS In order to qualify for loans or to
Steve Wiggins, Overseas
restructure unpayable loans from international financial
Development Institute (UK)
institutions (IMF, World Bank), developing countries have been
forced to open their markets to food imports and to stop
protecting their farmers through subsidies. This has led to many small farmers becoming bankrupt,
unable to compete with cheap western imports. Others are being forced to take up export crop
production at the expense of local food production and food security. Countries, who a few years ago
were self-sufficient in certain products, have become key importers of the same products e.g. Mexico
in corn. Trade liberalisation on the other hand has benefitted western interests such as multi-national
corporations, food processing interests and supermarkets. See http://www.theguardian.com/globaldevelopment/2011/nov/23/corporate-giants-target-developing-countries
FOOD WASTE A third of the total food produced for human consumption is wasted, while almost one
billion cannot afford to buy or do not have enough land to grow food.
http://www.ted.com/talks/tristram_stuart_the_global_food_waste_scandal?language=en
PROFITEERING Banks are earning huge profits from betting on food products in unregulated financial
markets. This creates instability and pushes up global food prices, leaving millions going hungry and
facing deeper poverty. See: http://www.wdm.org.uk/food-speculation
ENVIRONMENT Climate change, peak oil, mass extinction, desertification, water crisis…the list goes
on. We are facing an unprecedented man-made ecological crisis on planet Earth at the moment, and
the way we produce food is massively contributing to this.
PEAK OIL We use oil for every aspect of food production. This includes mechanised farming, transport,
storage, fertilisers and pesticides, packaging, refrigeration and cooking. What will be the substitute for
oil for powering our food system when oil becomes too expensive and scarce? Or will we continue to
plunder every remaining ecosystem on the planet for every last drop?
WHAT IS THE NUTRITIONAL TRANSITION?
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Pattern 1 – Hunter Gatherer: Individuals live highly active lifestyles, hunting and foraging for
food. Diets typically are rich in fibrous plants and high in protein from lean wild animals.
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Pattern 2 – Early Agriculture: Famine is common, slowing individuals’ growth and decreasing
their body fat.
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Pattern 3 – End of Famine: Famine recedes as income rises and nutrition improves.
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Pattern 4 – Overeating, Obesity-Related Diseases: As income continues to rise, individuals have
access to an abundance of high-calorie foods, and they become less active, leading to
increases in obesity and obesity-related chronic diseases, such as diabetes and heart disease.
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Pattern 5 – Behavior Change: In response to increasing rates of obesity and obesity-related
chronic diseases, individuals change their behavior—and communities promote behavior
changes—to prevent these conditions.
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Currently, most low- and middle-income countries are rapidly moving from pattern 3 (end of
famine) to pattern 4 (consuming more energy-dense diets). This shift from traditional diets to
Western-style diets has been a key contributor to the obesity epidemic in low- and middleincome countries.
AFFORDABLE HEALTHY FOOD FOR PEOPLE AND FOR PLANET
There are many opinions out there about what to eat and what not to eat. Some recommend low fat,
some high fat, some low carb, some high carb, some low meat, some high meat, some diary free
some diary rich, some avoid diary, vegetarian, vegan and more. When changing our own eating or
encouraging healthier eating in the community let’s try to keep things simple. Here’s our advice in a
nutshell.
Eat More
Real (whole) food, i.e. food in the form that it grows
in. The less done to it the better. Cook from scratch
as much as possible.
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Vegetables (fresh or frozen, preferably Irish
grown in season)
Fruit (as above, whole and fresh better than juice
or dried but all have nutrients)
Pulses e.g. Peas, beans, lentils (cook from dried
or in cans but not in sauce)
Eggs (free range if affordable)
Poultry (free range if affordable)
Fresh fish (sea caught, not farmed)
Nuts, seeds, nut and seed butters
Tinned fish (esp. dolphin friendly or pole and line
caught)
Healthy oils (e.g. olive oil, coconut oil)
Avocados
Live yoghurt, whole milk
Unprocessed cheese, any type
Organic soya products
Irish beef, lamb, pork (not cold cooked meats)
Brown/whole grain/whole wheat bread, rice and
pasta (or other starches such as buckwheat,
wholegrain couscous etc)
Whole oats (porridge)
Corn (on the cob, polenta, tinned corn, frozen
corn)
Jacket potatoes or sweet potatoes
Home-made baking and treats
Very dark chocolate
Fresh or dried herbs and plain spices
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Eat Less
Processed foods made in factories, food in boxes or
packets, foods with loads of ingredients you don’t
recognise. These are generally worse for our health
and for the environment.
 Food from chipper, take away food, fast food
 High sugar food such as soft drinks, sweets,
chocolate, cakes, pastries
 Crisps, processed snacks and nuts
 Ready meals from supermarket, convenience
food
 White flour products e.g. bread, biscuits,
pancakes, waffles, cakes, crackers, etc.
 Processed meats such as ham, sausages,
bacon, sliced cold meats
 Stuff that doesn’t exist naturally or isn’t a
recipe you’d be likely to make yourself e.g.
potato waffles, cheese strings, pop tarts
 Processed meats in pies, ready meals etc.
 White pasta, rice, flour
 Tinned vegetables, processed peas
 Fruit in syrup, plastic containers
 Breaded or battered fish, fish in sauces,
processed fish
 Fresh but farmed fish (ask fishmonger)
 Breakfast cereals (shredded wheat, Weetabix
and ready break lower in sugar than most)
 Foods with more than 10% sugar e.g.
yoghurts, low fat products
 Foods high in added salt
 Foods with E numbers, preservatives,
artificial flavourings, esp. monosodium
glutamate
 Artificial sweeteners such as aspartame
Organic is usually better for health and for the planet, but not everyone can afford it.
Fair Trade applies to food that doesn’t grow in Ireland so is imported from tropical (poorer)
countries, and means the workers or farmers get a fair wage (tea, coffee, cocoa, bananas etc.
AFFORDABLE HEALTHY FOOD FOR PEOPLE AND FOR PLANET
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Chose real food
Chose organic IF AFFORDABLE esp. apples and potatoes
Make changes slowly. Work on one habit or meal at a time.
Learn how to order online from community centre facilities if
convenience store shopping is an issue
Eat more veg & fruit, use frozen veg, learn soup, salad, smoothie
recipes (if have blender)
Whole chickens rather than chicken pieces, cheaper cuts of
meat for stews
Buy in bulk
Eat leftovers
Focus on what food is giving your body not only on low this and
low that.
Rather than counting calories, watching fat grams, or reducing
carbs for “healthy eating,” simply eat whole foods that, more
the product of nature than “the product of industry.”
Ignore all health claims on packets, read label
Go back to Irish veg e.g. kale, cabbage, turnip.
Use the best of processed wisely when stressed
Grow if you can, check out community garden
Bulk out meals with lower cost proteins e.g. free range eggs,
beans and pulses, yogurt or soft cheeses, and seeds
If have freezer, use for busy days by cooking extra
Eat mindfully with others
If you don’t recognise the items on the label as food, chances
are your body won’t either.
If there are more than 5 ingredients listed, maybe better to
avoid it.
Avoid anything with added sugar.
Avoid palm oils/refined oils.
 Google Micheal Pollan, ‘Food Rules’
REDUCING SUGAR
 Reduce or eliminate caffeine. The ups and down of caffeine include dehydration and
blood sugar swings, and may cause sugar cravings to become more frequent.
 Drink WATER. Don’t sip sugar. Beverages are a big source of sugar in many diets, and
most of the time they don’t even fill us up.
 Eat sweet vegetables and fruit. Fruits contain sugar, but their other main ingredient,
fiber, slows down the absorption of sugar into the bloodstream, blunting the
dangerous high-low cycle. Protein does the same thing so eat it with anything sweet.
 Get physically active. Being active helps balance blood sugar levels, boosts energy, and
reduces tension which will eliminate the need to self-medicate with sugar.
 Use natural sugars or non white sugar. Avoid chemicalized, artificial sweeteners
(Splenda) and foods with added sugars.
 Natural Sweeteners Natural sweeteners like PURE maple syrup, palm sugar, coconut
sugar, agave, honey, or dried unsweetened fruit are better than refined sugars but
are still sugar
 Beware of ‘Healthy’ sugars - honey,– all sugar with another tag. agave is one of the
most problematic, with more than 70 per cent fructose.
 Find food substitutes. Consume foods that do not list sugars as one of their
ingredients. If they do they should be listed closer to the bottom of the list, and
ideally only include natural, unrefined sugars.
 Fill up on healthy fats such as avocadoes, nuts and seeds
THE POLITICS OF FOOD PYRAMIDS
The traditional food pyramid that we still see in schools and other settings in Ireland is based
on a 1992 US pyramid which was modified in 2005 and replaced by the ‘My Plate’ image in
2011. The old pyramid was controversial, as lobbyists for certain food industries had huge
influence over its design. See http://en.wikipedia.org/wiki/Food_guide_pyramid.
The new US governmental healthy eating icon is this
MyPlate (see right)
The Harvard School of Public Health (HSPH) released their own adjusted version of MyPlate
called the Harvard Healthy Eating Plate saying
“unfortunately, like the earlier U.S. Department of
Agriculture pyramids, MyPlate mixes science with
the influence of powerful agricultural interests,
which is not the recipe for healthy eating.”
It is therefore wise to always question official state advice about healthy eating, as
governments too often come under the influence of industry. In Ireland the outdated Food
Pyramid which was withdrawn in the US in 2011 is still being used, and despite rising obesity
people are still being advised to eat lots of bread and grains. For the purposes of LYCS
Healthy Eating Without Costing the Earth our message is simply to increase stuff we know is
good such as vegetables and fruit and decrease stuff we know is not so good (refined and
processed food, junk food and foods with lots of chemicals).
THE GLOBAL INDUSTRIAL FOOD SYSTEM - MORE ISSUES
Source: http://www.themeatrix.com/learn
Additives
Much of the food we find at today’s supermarkets is highly processed and contains numerous food additives.
These substances are used to change the way food tastes and looks (altering the color and texture), to improve
the nutritional quality of foods (adding vitamins and minerals), and to increase the food’s shelf life to prevent
spoilage.
Antibiotics
Because of the crowded and unsanitary conditions on factory farms, animals are often fed low doses of
antibiotics. Antibiotics are also used to make the animals grow faster. This is contributing to the growing
problem of antibiotic-resistant bacteria in humans.
Communities
Sustainable farms provide a welcome alternative to the problems associated with factory farming. Unlike
corporate factory farm owners who have very little interest in the condition of local communities, sustainable
farmers have a strong connection to their communities and a demonstrated
commitment to preserving the surrounding land. In addition, workers on sustainable
farms are treated fairly and earn a respectable wage.
Economics
Proponents of industrial agriculture claim that large-scale factory farming is the most
efficient way to produce huge quantities of inexpensive food and that without
industrial agriculture, food prices would be excessively high. But the price of industrial
food does not take into account the true costs of production. When these hidden
environmental and health costs are factored in, industrial food costs more than
sustainable.
Family Farms
Family farmers are being forced out of business at an alarming rate, and hundreds of small farmers sell their
land every week. The dramatic expansion of industrial agriculture has made it increasingly difficult for small
family farmers in the US, but many small family farms have found hope within the sustainable food movement.
Food Safety
The significant corporate consolidation of global food production has created a food system that values
quantity over quality. Every single decision a farmer, or corporation, makes about growing or raising a certain
kind of food affects the final product. Cutting corners on the quality of animal feed, waste management, level
of training for farm workers, processing methods and distribution all contribute to the safety of our food.
Food Irradiation
Irradiation is used to increase the shelf life of the food so it can travel longer distances and keep for as long as
possible. This processing method has not been properly tested for safety and it depletes the vitamin content of
food.
Air Pollution
Industrial farms produce massive amounts of animal waste that is known to release greenhouse gasses into
the air. Aside from the air pollution that comes from farm waste, the industrialized food system also burns
significant amounts of fossil fuels to power the trucks that distribute products.
Biodiversity
Biodiversity is important because ecosystems rely on the interaction of a variety of plant and animal species,
and because various breeds of animals and plants have valuable genetic material. Industrial agriculture is one
among many unsustainable human activities that has lead to rapid decreases in the world’s biodiversity.
Climate Change
So how is food—supposedly life-sustaining stuff—one of the key factors in an environmental crisis that
threatens the basis of life on earth? A big part of the answer is in the rapid and radical twentieth-century
transformation of our food system from sustainably based, locally focused production, to a fossil-fuel addicted
industrialized system.
Eat Local, Buy Local, Be Local (Food Miles)
Most meals travel hundreds or even thousands of miles to reach your dinner plate. By eating food produced
locally, you are helping yourself, the environment and your community.
Environment
Agriculture has an enormous impact on the environment, but whether the impact is good or bad depends on
the type of agriculture used. Sustainable agriculture puts back what it takes from the environment, while
factory farming pollutes our air, water and soil.
Animal Welfare
As farms have become more industrialized, animals have become more of a commodity. They are considered
units of production, rather than living, breathing beings, and as a result these animals are treated inhumanely.
But increasingly, more and more consumers are demanding better treatment of animals.
Dairy
Dairy foods production is a multi-billion dollar industry, and over the past century it has grown increasingly
concentrated in the hands of a few major corporations. This has lead to widespread environmental damage,
low standards of animal welfare, and mass production of milk tainted with antibiotics, artificial growth
hormones and pesticide residues.
Factory Farming
Meat and dairy production in the United States has changed dramatically over the past 30 years. Small family
farms have been replaced by huge livestock facilities, where animals suffer horribly, workers are mistreated,
the environment is being destroyed, and where rural communities are falling apart.
Feed
Animals on industrial farms are fed the cheapest grains and waste products in order to fatten them quickly.
This leads to widespread health problems, so low doses of antibiotics are also added to the feed. The result is
unhealthy animals and unhealthy food for consumers.
Fossil Fuel and Energy Use
Industrial agriculture relies on machinery to produce food and trucks to transport the food throughout the
country, and likewise consumes massive amounts of fuel and energy. Sustainable farms work to minimize their
energy use, and since their products are bought locally, minimal fuel is burned in order to transport their
goods.
Genetic Engineering
Genetic Engineering (GE) is the process of transferring genes from one plant or animal to another. The
technology has not been properly tested, so no one knows if GE food is safe to eat. Currently, crops are
genetically engineered, and some believe that animals are next.
Health
Sustainable foods are healthier than industrial food because of higher levels of “good” fats and nutrients in
grass-fed animal products and lower pesticide residues in organic foods. Meanwhile, industrially-produced
food is detrimental to our health because it leads to outbreaks of foodborne illness, contributes to antibiotic
resistance, and pollutes drinking water.
Heritage and Heirloom Foods
Farmers throughout the world once raised thousands of different animal breeds and plant varieties. However,
since today’s industrial farms rely upon only a few specialized livestock breeds and plant varieties, thousands
of non-commercial animal breeds and crop varieties have disappeared, along with the valuable genetic
diversity they possessed. Fortunately, a growing number of sustainable farmers are preserving agricultural
variety and protecting biodiversity by raising “heritage” or “heirloom” animal breeds, fruits, and vegetables.
Hormones
Artificial hormones are implanted in beef and dairy cattle to make them grow faster and produce more milk.
The US government claims the hormones are safe, but the European Union has banned hormones because of a
possible link between hormones and some types of cancer.
Organic
Organic food regulated by the USDA, and organic farmers must follow specific guidelines in order to label their
foods “organic.” For example, animals cannot be given antibiotics or hormones, chemical pesticides cannot be
used, and meat cannot be irradiated.
Pasture Raised
Pasture-raised animals spend most of their time outdoors, where they’re able to eat nutritious grasses and
other plants as they would in nature. In addition to dramatically improving the welfare of farm animals,
pasturing helps reduce environmental damage, and yields meats, eggs, and dairy products which are tastier
and more nutritious than foods produced on industrial farms.
Pesticides
Pesticides are sprayed on crops that are fed to farm animals. Residues are stored in the animals’ fat and tissue,
and enter our bodies when we eat the meat. Pesticides have been linked to many medical problems.
Policy and Legislation
Current agricultural policy promotes industrial farming and neglects small farmers. In many cases, our tax
money goes to support research and operating costs for large food corporations.
Precautionary Principle
Rather than banning the use of new technologies before they’re shown to be safe, our federal agencies allow
potentially dangerous products to enter the food supply, putting public health at risk.
Poverty & Hunger
The new development philosophy helps those in poverty help themselves. In both rural and urban areas,
individuals are being encouraged (or taking it upon themselves) to take control of their own food security.
Urban communities are reclaiming brown-fields and, using sustainable agricultural techniques, are providing
their communities with healthful, fresh food while creating small businesses around selling these products to
their communities.
rBGH
Artificial bST is produced using recombinant DNA technology (biotechnology), also called Bovine Growth
Hormone (BGH), and known as rbST or rBGH for short. When injected into cows, rBGH increases milk
production 10-15 percent and in some cases up to 40 percent.
Slaughterhouses and Processing
The US meatpacking industry is dominated by a handful of corporations that process massive quantities of
meat in huge plants. As a result of inadequate food safety standards and lax inspection practices by the USDA,
these corporations are able to operate unsanitary facilities and send out meat contaminated with dangerous
bacteria. These facilities are also extremely dangerous, and meat-packing is among the most hazardous jobs in
the nation.
Waste
Some industrial livestock facilities produce as much sewage as a small city, but they are not required to treat
all this waste. Instead, the waste is held in large pools and spread on farm fields where it often runs off into
nearby water systems.
Water
American consumers are drinking more bottled water every year, in part because they think it is somehow
safer than tap water. Tap water is generally just as safe, clean, and healthy as bottled water—in many cases
even more so. By taking back the tap, you can save money, protect your health, and help prevent
environmental and social problems as well.
Water Pollution
The waste from industrial farms leaks into streams, lakes, oceans and ground water with bacteria, antibiotic
residue, pesticides and chemical fertilizer. This pollution can lead to the destruction of aquatic ecosystems and
contamination of human drinking water.
Workers
Workers on industrial farms and in meat processing facilities work in hazardous conditions, and are underpaid
and mistreated.
ADDITIVES
1. Artificial Sweeteners
Aspartame, (E951) also known as Nutrasweet and renamed Amino Sweet in 2014, is found in foods
labelled “diet” or “sugar free”. Aspartame is believed to be carcinogenic and accounts for more
reports of adverse reactions than all other foods and food additives combined. Aspartame is a
neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the
components of this toxic sweetener may lead to a wide variety of ailments including brain tumor,
diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and
chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches,
nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener
found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to
kidney tumors. Found in: diet or sugar free soft drinks, desserts, sugar free gum, drink mixes, baking
goods, table top sweeteners, cereal, breathmints, ice tea, chewable vitamins, toothpaste
2.
High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number
one source of calories in America. It is found in almost many processed foods. HFCS contributes to
obesity, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes
and tissue damage, among other harmful effects. Found in: many processed foods, breads, sweets,
flavoured yogurts, salad dressings, canned vegetables, cereals
3.
Monosodium Glutamate (MSG / E621)
MSG is an amino acid used as a flavour enhancer in soups, salad dressings, chips, frozen entrees, and
many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the
point of damage or death. Studies show that regular consumption of MSG may result in adverse side
effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG
effects the neurological pathways of the brain and disengaged the “I’m full” function which explains
the effects of weight gain. Found in: Chinese food (Chinese Restaurant Syndrome ) many snacks,
chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats
4.
Trans Fat
Trans fat is used to enhance and extend the shelf life of food products and is among the most
dangerous substances that you can consume. Found in deep-fried fast foods and certain processed
foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a
process called hydrogenation. Numerous studies show that trans fat increases LDL cholesterol levels
while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and
strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat
are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move
that effectively bans partially hydrogenated oils. Found in: margarine, chips and crackers, baked
goods, fast foods. See http://www.fsai.ie/faq/trans_fatty_acids.html for more info.
5.
Common Food Dyes
Studies show that artificial colourings which are found in soft drinks, fruit juices and salad dressings,
may contribute to behavioural problems in children and lead to a significant reduction in IQ. Animal
studies have linked other food colourings to cancer. Watch out for these ones:
Blue #1 and Blue #2 (E133), Banned in Norway, Finland and France. May cause chromosomal damage.
Found in: candy, cereal, soft drinks, sports drinks and pet foods
Red dye # 3 (also Red #40 – a more current dye) (E124) Banned in 1990 after 8 years of debate from
use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has
been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also
interfere with brain-nerve transmission. Found in: fruit cocktail, maraschino cherries, cherry pie mix,
ice cream, candy, bakery products and more
Yellow #6 (E110) and Yellow Tartrazine (E102). Banned in Norway and Sweden. Increases the number
of kidney and adrenal gland tumours in laboratory animals, may cause chromosomal damage. Found
in: American cheese, sweets and carbonated beverages, lemonade and more.
6.
Sodium Sulfite (E221)
Preservative used in wine-making and other processed foods. Approximately one in 100 people is
sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between
asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing
problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway
altogether, leading to cardiac arrest. Found in: Wine and dried fruit
7.
Sodium Nitrate/Sodium Nitrite
Sodium nitrate (or sodium nitrite) (E250) is used as a preservative, colouring and flavouring in bacon,
ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This
ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive
system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak
havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely
regarded as a toxic ingredient, and the EU almost banned this in 2010 but was vetoed by food
manufacturers who complained they had no alternative for preserving packaged meat products. As
well as preserving meat, this chemical turns meats bright red. It’s actually a color fixer, and it makes
old, dead meats appear fresh and vibrant. Found in: hotdogs, bacon, ham, luncheon meat, cured
meats, corned beef, smoked fish or any other type of processed meat. Denny Ham is the only one in
Ireland available without sodium nitrates and other artificial additives.
8.
BHA and BHT (E320)
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in
cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from
changing colour, changing flavour or becoming rancid. Effects the neurological system of the brain,
alters behaviour and has potential to cause cancer. BHA and BHT are oxidants which form cancercausing reactive compounds in your body. Found in: Potato crisps, gum, cereal, frozen sausages,
enriched rice, lard, shortening, candy, jelly.
9.
Sulphur Dioxide (E220) Related sulphites (E220-228)
Sulphur additives are toxic and their use is restricted though not fully banned in many countries.
Adverse reactions include: bronchial problems particularly in those prone to asthma, hypotension
(low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1
and E. Not recommended for consumption by children. The International Labour Organization says to
avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or
cardiovascular disease. Found in: beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and
potato products.
10.
Potassium Bromate
An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is
known to cause cancer in animals. Even small amounts in bread can create problems for
humans. Found in: breads
Also see this article: http://naturallysavvy.com/eat/7-scary-food-additives-to-avoid
UNDERSTANDING FOOD INGREDIENTS
Preservatives
Prevent food spoilage from
bacteria, molds, fungi, or
yeast (antimicrobials); slow or
prevent changes in color,
flavor, or texture and delay
rancidity (antioxidants);
maintain freshness
Fruit sauces and jellies,
beverages, baked
goods, cured meats,
oils and margarines,
cereals, dressings,
snack foods, fruits and
vegetables
Ascorbic acid, citric acid, sodium benzoate,
calcium propionate, sodium erythorbate,
sodium nitrite, calcium sorbate, potassium
sorbate, BHA, BHT, EDTA, tocopherols (Vitamin
E)
Sweeteners
Add sweetness with or
without the extra calories
Beverages, baked
goods, confections,
table-top sugar,
substitutes, many
processed foods
Sucrose (sugar), glucose, fructose, sorbitol,
mannitol, corn syrup, high fructose corn syrup,
saccharin, aspartame, sucralose, acesulfame
potassium (acesulfame-K), neotame
Color Additives
Offset color loss due to
exposure to light, air,
temperature extremes,
moisture and storage
conditions; correct natural
variations in color; enhance
colors that occur naturally;
provide color to colorless and
“fun” foods
Many processed foods,
(candies, snack foods
margarine, cheese, soft
drinks, jams/jellies,
gelatins, pudding and
pie fillings)
FD&C Blue Nos. 1 and 2, FD&C Green No. 3,
FD&C Red Nos. 3 and 40, FD&C Yellow Nos. 5
and 6, Orange B, Citrus Red No. 2, annatto
extract, beta-carotene, grape skin extract,
cochineal extract or carmine, paprika
oleoresin, caramel color, fruit and vegetable
juices, saffron (Note: Exempt color additives
are not required to be declared by name on
labels but may be declared simply as colorings
or color added)
Flavors and
Spices
Add specific flavors (natural
and synthetic)
Pudding and pie fillings, Natural flavoring, artificial flavor, and spices
gelatin dessert mixes,
cake mixes, salad
dressings, candies, soft
drinks, ice cream, BBQ
sauce
Flavor Enhancers
Enhance flavors already
present in foods (without
providing their own separate
flavor)
Many processed foods
Monosodium glutamate (MSG), hydrolyzed soy
protein, autolyzed yeast extract, disodium
guanylate or inosinate
Fat Replacers
Provide expected texture and
(and components a creamy “mouth-feel” in
of formulations
reduced-fat foods
used to replace
fats)
Baked goods, dressings,
frozen desserts,
confections, cake and
dessert mixes, dairy
products
Olestra, cellulose gel, carrageenan,
polydextrose, modified food starch,
microparticulated egg white protein, guar gum,
xanthan gum, whey protein concentrate
Nutrients
Replace vitamins and minerals
lost in processing
(enrichment), add nutrients
that may be lacking in the diet
(fortification)
Flour, breads, cereals,
rice, macaroni,
margarine, salt, milk,
fruit beverages, energy
bars, instant breakfast
drinks
Thiamine hydrochloride, riboflavin (Vitamin B2),
niacin, niacinamide, folate or folic acid, beta
carotene, potassium iodide, iron or ferrous
sulfate, alpha tocopherols, ascorbic acid,
Vitamin D, amino acids (L-tryptophan, L-lysine,
L-leucine, L-methionine)
Emulsifiers
Allow smooth mixing of
ingredients, prevent
separation
Keep emulsified products
stable, reduce stickiness,
control crystallization, keep
ingredients dispersed, and to
help products dissolve more
easily
Salad dressings, peanut Soy lecithin, mono- and diglycerides, egg yolks,
butter, chocolate,
polysorbates, sorbitan monostearate
margarine, frozen
desserts
Stabilizers and
Thickeners,
Binders,
Produce uniform texture,
improve “mouth-feel”
Frozen desserts, dairy
products, cakes,
pudding and gelatin
Gelatin, pectin, guar gum, carrageenan,
xanthan gum, whey
Texturizers
pH Control
Agents and
acidulants
mixes, dressings, jams
and jellies, sauces
Control acidity and alkalinity,
prevent spoilage
Beverages, frozen
desserts, chocolate,
low acid canned foods,
baking powder
Lactic acid, citric acid, ammonium hydroxide,
sodium carbonate
Leavening Agents Promote rising of baked goods Breads and other baked Baking soda, monocalcium phosphate, calcium
goods
carbonate
Anti-caking
agents
Keep powdered foods freeflowing, prevent moisture
absorption
Salt, baking powder,
confectioner’s sugar
Calcium silicate, iron ammonium citrate, silicon
dioxide
Humectants
Retain moisture
Shredded coconut,
marshmallows, soft
candies, confections
Glycerin, sorbitol
Yeast Nutrients
Promote growth of yeast
Breads and other baked Calcium sulfate, ammonium phosphate
goods
Dough
Strengtheners
and Conditioners
Produce more stable dough
Breads and other baked Ammonium sulfate, azodicarbonamide, Lgoods
cysteine
Firming Agents
Maintain crispness and
firmness
Processed fruits and
vegetables
Enzyme
Preparations
Modify proteins,
polysaccharides and fats
Cheese, dairy products, Enzymes, lactase, papain, rennet, chymosin
meat
Gases
Serve as propellant, aerate, or Oil cooking spray,
create carbonation
whipped cream,
carbonated beverages
Calcium chloride, calcium lactate
Carbon dioxide, nitrous oxide
10 TIPS FOR HEALTHY EATING – WITHOUT COSTING THE EARTH
Source http://mrvitaminsnews.com.au/nutrition/10-tips-healthy-eating-without-costing-earth
1. BUY LOCAL AND IN SEASON
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Buying from farmers markets, local markets or small grocery
stores ensures that fruit and veggies are picked fresh, delivered
quickly and available to the consumer at the optimum time,
rather than sitting in huge cold storage facilities when offered all
year round by mass retailers.
Eating with the seasons is not only cheaper, but is better nutritionally too – food that is
plentiful in winter often has higher vitamin C (e.g. citrus) or complex carbohydrates
(pumpkins, sweet potatoes), whereas lighter, refreshing and water-based foods like mango,
salads and melons are better suited to the summer months.
2. OPTIMISE THE SPACE YOU HAVE AND GROW WHAT YOU CAN
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Grow herbs and small salad veggies on a sunny windowsill,
potted plants on your balcony or raised beds in a small
backyard.
Every mouthful of food you produce yourself saves you money,
reduces your exposure to chemicals and is a great learning activity to enjoy with kids and the
whole family.
3. DRINK WATER
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Drinking fresh, filtered water is much more economical than purchasing premade drinks that
more often than not are full of sugar, preservatives and other nasties.
In the summer months, make up jugs of iced herbal teas – peppermint, ginger and
lemongrass, or fruit teas are especially refreshing. Sweeten with stevia and cut fruit if desired
and serve in lovely glasses to enjoy your very own mocktails!
4. BULK OUT MEALS WITH LOWER PRICED PROTEIN OPTIONS
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Whilst grass fed beef, wild salmon and organic chicken are ideal protein sources, consider
more economical protein options such as organic eggs, beans and pulses, home-made yogurt
or soft cheeses, and nuts and seeds.
When soaked and cooked from dried, beans, pulses and lentils are highly cost-effective and
are great to bulk out casseroles, salads, stews and soups – not just for vegetarians!
5. DON’T BUY ANYTHING WITH AN INGREDIENTS LIST GREATER THAN 5 ITEMS

One of my golden rules when shopping for pantry staples is not to buy anything with more
than 5 ingredients or with an ingredient listed that I do not know what it is. This usually rules
out more than 80% of most processed foods, and leads onto the next tip…
6. COOK FROM SCRATCH
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Cooking doesn’t have to be a gourmet feast every time you step
foot in the kitchen. Spending one weekend afternoon prepping for
the following week – soups, homemade frozen meals, slow cooking
and meal planning can make the weeknight dinners much easier
after a long day at work.
7. YOU WILL ACTUALLY EAT LESS WHEN YOU FEED YOUR BODY
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Feeding your body the correct nutrients it needs from a predominantly whole food plantbased diet will actually result in less food being consumed and less hunger as the body’s
needs are met. Add greens to breakfast smoothies, veggies to dinner casseroles and soups,
and make salad the main feature of your lunch rather than just the side dish.
Many processed foods are developed by food chemists with
added chemicals such as MSG to make you eat MORE, not
less. Remember, the food industry is there to make a profit, not
care
about your health and wellbeing.
8. TAKE A PACKED LUNCH
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Office workers, school kids or simply out on a family trip, making and taking your own lunch is
one of the single best money-saving behaviours you can have.
Leftovers from dinner the night before or salads with beans and tinned fish offers a much
more nutritious and cheaper meal than one purchased out every day.
9. PRESERVE FOOD
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Whether excess from your own garden, buying in bulk, or making the most of seasonal fruits,
turn to the arts of preserving for long lasting and nutritious foods.
Stewing, canning or dehydrating fruits,fermenting to make sauerkraut or pickles, or freezing
allows you to enjoy the summer harvest during the winter months.
10. EAT LEFTOVERS
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With estimates of food wastage at 20% per household, eating leftovers and maximising food
usage should be something we can all improve upon.
Freezing veggies scraps plus bones to make soup or stock later on, adding juicing fibre waste
to muffins or muesli bars, packing a lunch for the next day and having a more organised
pantry and fridge will all help reduce food and money wastage.
CHEAP AND HEALTHY FOOD OPTIONS
Chose organic budget permitting!
BREAKAST
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Whole (organic) live yoghurt e.g. Greek Style in Lidl=€2/1kg
Organic Porridge Oats (Lidl)
Fresh Fruit
Topping for fruit/porridge: Mixed Seeds (Most supermarkets, buy separately and mix yourself.
Grind in coffee grinder if you have.) or wheat germ
Pancakes (e.g. with buckwheat flour)
Eggs
LUNCH
Homemade soup or salad
Homemade dips, humus (put half jar Lidl sundried tomatoes and 1 can chick peas in blender.
Add herbs/garlic/onion if desired)
Ryvita
Lidl wholewheat pitta (no additives)
Lidl Avocado
Tin tuna (add olive oil) or Smoked mackerel
Frittata
DINNER
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Free range chicken, turkey,
Lentils, beans, dried or tinned without extras and rinsed.
Fresh fish, baked (sea caught, not farmed if possible)
Sweet potatoes or brown rice
Fresh veg or frozen veg
Buckwheat pancakes
SNACKS
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Kale crisps
Smoothies
Raw flapjacks
Happy Pear Truffles http://thehappypear.ie/recipe/Pistachio-Orange-Truffles
Avocadoes (bag from Lidl for €2)
Oat cakes and nut butter (buy big bag of cashews, peanuts, almonds in Asian shop or
supermarket and put in food processor) or buy in peanut butter in supermarket (watch our
for ones with sugar/palm oil)
PRINTABLES FOR WORKSHOPS
YOUR BODY – WHAT DO YOU FEED IT WITH?
What do you regularly give these parts of your
body?
Your eyes ___________________________
Your blood ___________________________
Your liver ___________________________
Your skin ___________________________
YOUR BODY – WHAT DO YOU FEED IT WITH?
FOOD FOR YOUR EYES
Beta-Carotene: The richest sources of beta-carotene are yellow, orange, and green leafy fruits and
vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and
winter squash).
Vitamin A: Liver, egg yolks, tuna, butter, spinach, sweet potatoes, zucchini, winter squash and
pumpkin, kale, and many other coloured vegetables.
Vitamin E Almonds, nuts, seeds, wheat germ, butter, vegetable oils, leafy green vegetables such as
Swiss chard and spinach, and whole milk
Available cheaply in Lidl: Almonds, sweet potatoes, organic carrots, organic tomatoes, cantaloupe,
nuts, seeds, organic whole milk (99c per litre). Available in Tesco: Wheat germ (sprinkle on natural
yoghurt and porridge), organic butter, extra virgin olive oil
FOODS FOR YOUR BLOOD
See this article for more info http://livelovefruit.com/2013/05/foods-for-healthy-blood/
Kale Make a nice leafy green kale salad (seehttp://rawedibles.blogspot.ca for kale recipes) is a great
way to get kale into your diet. Try Kale pesto http://susanjanewhite.com/the-holy-kale/ or Kale crisps
http://ohsheglows.com/2014/03/12/6-tips-for-flawless-kale-chips-all-dressed-kale-chips-recipe/ Irish
grown and available cheaply in supermarkets.
Figs Dried figs in supermarket, buy ones without preservatives.
Stinging Nettles Make nettle pesto. Pick freely (with gloves) and go for the ones that are away from
traffic and from sunlight (go to seed).
Beetroot Try Susan Jane White’s chocolate cake made with beetroot.
http://www.image.ie/Living/Foodie/I-Cant-Believe-Its-Beetroot-Cake/ You can get cheap vacuum
packed beets from Lidl (without vinegar). Organic ones available from farmer’s markets e.g. People’s
Park, Dun Laoghaire, Sundays
Parsley Grow your own easily on windowsill
Spinach Enjoy spinach in your smoothies or in your salads! Wilted into pasta dishes or on homemade
pizza. Organic from Tesco.
FOODS FOR YOUR LIVER
Green Tea, Avocados, Cruciferous Vegetables, Lemons, Turmeric, Walnuts, Leafy Greens, Beetroots,
Grapefruit, Garlic
FOODS FOR YOUR SKIN
Olive oil, Tomatoes, Dark chocolate, Oatmeal, Sardines, Green tea, Kale, Walnuts, Orange peel, Grassfed beef, Rosemary, Almond milk, Water, Soy, Oysters, Yellow bell peppers, coffee, Kiwi, Eggs,
Pumpkin, Red wine, Sunflower seeds, Carrots
HOW DO YOU LOOK AFTER YOUR HOUSE?
HOW DO YOU LOOK AFTER YOUR CAR?
OUR SUCCESS - AN INFORMATIVE INTERVIEW
Product: ______________________ Company: __________________________
Your profits rose by 21% this year. Congratulations! We’d love to know more about how you
managed this.
Can you tell us a bit about the product? What bulking agents did you use to reduce the raw
material bill?
What other innovative technology did you avail of? (GMO, antibiotics, modern pesticides
etc.)
You also own the plantation in ____________. How did you deal with the emerging trade
union movement there, which is trying to get higher wages for workers?
Do you avail of any off-shore tax solutions?
Do you enjoy any government subsidies or have you benefited from any recent free trade
agreements?
Environmental legislation is a growing problem for many manufacturers in that part of the
world, due to the threat of climate change, soil erosion and habitat destruction. How did
you minimise costs in this area?
What about the demand from consumers and government to lessen dangerous additives
and sugar?
What was your marketing strategy? Which age group did you target and why?
MY FOOD DIARY
Please write down 10 of the foods you eat or drank yesterday, including brand and where you got it,
e.g. whether homemade, pre-packaged, home-grown, restaurant, farmers market etc. Comment on
whether organic, free trade, free range etc.
The food/drink & Brand if applicable
Origin and Comments
Want more or
less?
e.g. Kellogg’s Cornflakes
Tesco
Ok with it
1
2
3
4
5
6
7
8
9
10
ALTERNATIVES TO GLOBAL FOOD SYSTEM
LOCAL SOLUTIONS
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Community Gardens/Allotments and Guerrilla Gardening
http://www.getgrowing.ie/community_gardens
Food Banks http://www.healthyfoodforall.com/food_banks.htm
Grow It Yourself http://www.giyireland.com/
Dublin Food Coop http://dublinfood.coop/drupal/
IOFGA (Irish Organic Farmers and Growers Association) http://iofga.org/
Transition Towns http://transitiontownsireland.ning.com/
Irish Seed Savers http://www.irishseedsavers.ie/
Fair Trade http://www.fairtrade.ie/
Farmer’s Markets http://www.bordbia.ie/aboutfood/farmersmarkets/pages/default.aspx
Campaigns
Food Right Now https://www.concern.net/get-involved/foodrightnow
Behind the Brands http://www.oxfamireland.org/getinvolved/brands
Grow: Food Justice Campaign http://www.oxfam.org.uk/get-involved/campaign-withus/our-campaigns/grow
Food Cloud
GLOBAL/GLOBAL SOUTH CAMPAIGNS/INITIATIVES
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The Anti-Globalisation Movement
African Bag Garden
Mexican campaign – ‘Sin Maiz No Hay Paiz’ Without Maize There’s No Country
Food Sovereignty
Slow Food Movement
Conflict Kitchen
RESOURCES FOR WORKSHOPS
FILM
Home http://www.youtube.com/movie?v=jqxENMKaeCU&feature=mv_sr
By photographer Yann Arthus-Bertrand, Home presents the many wonders of planet Earth from
an entirely aerial perspective. As such, we are afforded the unique opportunity to witness our
changing environment from an entirely new vantage point. In our 200,000 years on Earth,
humanity has hopelessly upset Mother Nature’s delicate balance. Some experts claim that we
have less than ten years to change our patterns of consumption and reverse the trend before the
damage is irreversible. Produced to inspire action and encourage thoughtful debate, Home poses
the prospect that unless we act quickly, we risk losing the only home we may ever have.
On Kenyan Beans https://www.youtube.com/watch?v=tHVWNlZWj0E
Food MythBusters—Do we really need industrial agriculture to feed the world?
http://www.youtube.com/watch?v=uem2ceZMxYk&feature=share
The biggest players in the food industry—from pesticide pushers to fertilizer makers to food
processors and manufacturers—spend billions of dollars every year not selling food, but selling
the idea that we need their products to feed the world. But, do we really need industrial
agriculture to feed the world? Can sustainably grown food deliver the quantity and quality we
need—today and in the future?
The Story of Food
http://www.youtube.com/watch?v=PzGSHTP-U20
USC Canada’s new short, animated film will get you thinking about our broken food system. It
identifies what’s gone wrong, and what we can do to rebuild it.
Nafta and Maize in Mexico
https://www.youtube.com/watch?v=jE-ybqIHZeE
PHOTO
Photo: Hungry Planet
http://www.time.com/time/photogallery/0,29307,1626519,00.html
Photo gallery of images from Peter Manzel’s book, Hungry Planet.
GAME
Game: Banana Split (Cafod)
http://www.cafod.org.uk/curation/search?SearchText=Banana+split+game&SearchButton=Search
Download all instructions here
MORE INFO
Report: Food Poverty in Ireland by Safefood
http://www.safefood.eu/Publications/Research-reports/Measuring-Food-Poverty-In-Ireland.aspx
Was our diet really better in the 1950s? (Independent)
http://www.independent.ie/unsorted/features/was-our-diet-really-better-in-the-1950s-26006780.html
Channel 4’s Food Hospital http://www.channel4.com/programmes/the-food-hospital
The Food Hospital examines the science behind using food in medicine, tackling patients’ health
problems through the food they eat
Campaign: Say No to Palm Oil http://www.saynotopalmoil.com/index.php
Short Book: All about meat industry http://guardianshorts.co.uk/planetcarnivore/
Food Matters : http://www.foodmatters.tv/
Article on coconuts: http://honestlyhealthyfood.com/2014/01/30/9038/
Article on Nutrition Transition http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257829/