Food and Nutrition

"Every food choice you make reflects the values of the world you want to live in." How do our eating habits impact not only our health but also the environment?

1. What we eat matters—for our bodies and the planet.

Our food choices influence our lives in profound ways. Up to 80% of chronic diseases are preventable through a healthy lifestyle, with diet being a central part. Eating nutrient-dense foods can enhance your well-being and prevent illness. However, the effects of our eating habits extend far beyond personal health.

Food production is one of the largest contributors to climate change. Industries involved in producing meat, dairy, and other products release harmful greenhouse gases, including carbon dioxide and methane. The scale of food waste also adds to this environmental burden. Over a billion tons of edible food go to waste annually.

Thus, your trip to the grocery store is more than a matter of buying dinner. Every purchase is a vote—a reflection of your commitment to both personal health and planetary sustainability. By choosing better options, like buying only what you need and supporting ethical, eco-friendly producers, you can make a difference.

Examples

• Chronic diseases like diabetes and heart conditions can often be avoided with a balanced diet.
• Over 1.3 billion tons of edible food per year is wasted—enough to feed millions.
• The food industry is one of the largest contributors to greenhouse gas emissions.

2. Industrial farming is harmful even if it's efficient.

The rise of concentrated animal feeding operations (CAFOs) has increased agriculture's efficiency. Producing beef, poultry, and dairy now requires less land and water. The system has also reduced the carbon footprint of beef by 16%. But the negatives outweigh the positives.

CAFOs rely on chemicals, antibiotics, and hormones to maximize growth and fend off diseases within confined environments. These substances often find their way into our food and water. Worse, the overuse of antibiotics is contributing to the growing problem of antibiotic resistance in humans.

CAFOs can also harm workers and local communities. Agricultural laborers face dangerous conditions and are exposed to gases like methane and ammonia, which cause respiratory illnesses. Meanwhile, the polluting byproducts worsen climate change, underscoring the need for alternatives to this system.

Examples

• In 2015, nearly 5,000 agricultural workers in the U.S. died due to unsafe farming practices.
• CAFO gases include methane and nitrous oxide, which are potent contributors to air pollution.
• Antibiotics in farming are linked to higher rates of human antibiotic resistance.

3. Meat supplies vital nutrients, but excess consumption is problematic.

Meat provides essential nutrients like zinc, iron, and protein. It also offers vitamin B and specific energy needs in some diets. But while it’s nutrient-rich, excessive consumption of red and processed meats poses serious risks to human health.

Studies reveal clear links between processed meat and cancer. Eating even small amounts daily—like a couple of strips of bacon—can increase the risk of colorectal cancer significantly. Red meat, too, is problematic when consumed in high quantities. Its production also has a significant environmental impact, making moderation important for both health and sustainability.

Still, the problem isn’t the meat itself but how much and what kind we eat. Western diets, which tend to be high in meat, are a case in point. Simply cutting back on red and processed meats can lead to safer, more balanced eating.

Examples

• Consuming 50 g of processed meat daily raises colorectal cancer risk by 18%.
• In 2018, global meat production hit over 200 pounds per person—higher than ever.
• Cooking methods like grilling meat at high heat can introduce harmful substances.

4. Processed foods fall on a spectrum, and some can be healthy.

The term "processed food" gets a bad reputation, but not all processed food is the same. There’s a wide range, from minimally processed items to ultra-processed ones. Understanding this spectrum can help you make better dietary decisions.

Minimally processed foods—like canned fruits or frozen vegetables—retain much of their nutritional value. Flash freezing, for example, often locks in vital vitamins. On the other hand, ultra-processed foods are loaded with sugars, salts, and preservatives. These snacks contribute to global food waste and require resource-intensive production methods, worsening environmental degradation.

While processed foods are unavoidable for most, you can reduce exposure to harmful additives by focusing on less-processed products. Reading nutritional labels and avoiding overly sugary or salty foods can make a big difference.

Examples

• Frozen fruits, often processed at their peak, may have more nutrients than fresh options.
• In the U.S., 60% of calorie intake comes from ultra-processed sources.
• Ultra-processed food production is heavily reliant on harmful packaging and preservatives.

5. Food labels can be misleading but offer important clues.

Labels on food packaging often use terms like "organic," “natural,” or “cage-free,” but many of these terms are poorly regulated or designed to be misleading. It’s worth decoding them to make informed choices.

The term “organic” usually prohibits synthetic pesticides and genetic modifications, but natural compounds can still be used. Meanwhile, the term “natural” has little regulatory meaning and often appears as a marketing ploy. Egg labels, from “cage-free” to “pasture-raised,” signify varying levels of animal welfare, with pasture-raised tending to be the most humane.

By learning how labels work, you can support systems that align with your values while protecting your health. For example, choosing pasture-raised eggs over cage-free ones means endorsing more humane farming practices.

Examples

• Organic farming bans synthetic pesticides but allows natural substances like rotenone, which carries health risks.
• Cage-free chickens still live in confined, highly polluted spaces.
• Many foods labeled “natural” remain packed with sugar.

6. The cholesterol in eggs is not harmful.

For decades, dietary guidelines warned against consuming eggs due to their cholesterol content. However, research has now debunked this idea. The cholesterol in eggs does not meaningfully affect blood cholesterol levels.

Multiple studies have confirmed no correlation between eating eggs and heart disease or “bad cholesterol” levels. That said, ongoing research suggests people with type 2 diabetes may still need to exercise caution with egg intake. The rest of us, however, can safely include this affordable, nutrient-packed food in our diets.

This reversal from early dietary advice demonstrates how our understanding of food science evolves. Today, eggs can be enjoyed guilt-free as part of a balanced eating plan.

Examples

• Eggs contribute around 185 mg of cholesterol, but studies (1999, 2013) show no heart disease link.
• The American Heart Association no longer limits egg intake strictly.
• Individuals with diabetes may need to monitor their egg consumption more closely.

7. Not all fats are bad, and healthy gut bacteria matter.

Dietary fat was long vilified, but now we know it’s not all harmful. Unsaturated fats—found in oils, nuts, and seeds—support heart health and regulate blood sugar. Meanwhile, good bacteria in the gut microbiome play a critical yet often overlooked role in digestion and immunity.

Foods like yogurt and kimchi are rich in probiotics, which encourage healthy gut bacteria to flourish. Prebiotic foods, such as leeks or bananas, fuel these bacteria. Together, they contribute to a strong metabolism and improve digestive health.

Including the right types of fat and bacteria-rich foods in your diet can significantly benefit your overall well-being and alleviate conditions like irritable bowel syndrome.

Examples

• Olive oil is a healthy source of monounsaturated fat, essential for heart health.
• Probiotic yogurt helps reduce symptoms of irritable bowel syndrome.
• Prebiotic foods like fiber-rich bananas enhance gut flora.

8. Calories are key when it comes to weight-loss diets.

Diets offer countless approaches—keto, low-carb, high-protein—but at their core, weight management comes down to calories consumed versus calories burned. While certain diet structures like keto promote fat metabolism, they’re only successful if adhered to properly.

The more restrictive a diet's rules, the harder it is to sustain long-term. For lasting success, small, manageable dietary changes that align with your lifestyle work best. People should focus more on eating a variety of whole foods rather than obsessing over detailed reductions in food groups.

Ultimately, a balanced understanding of calories and nutrition, tailored to your body's needs, is the foundation for healthy weight management.

Examples

• The keto diet helps burn fat but demands strict adherence to low-carb rules.
• Research shows calorie tracking plays a bigger role in weight loss than specific diet types.
• Combining moderate calorie reduction with activity leads to sustainable changes.

9. Eating sustainably benefits both your health and the planet.

Many unhealthy eating practices—like relying on ultra-processed foods or factory-farmed meat—are also unsustainable for the Earth. Shifting to whole, minimally processed foods not only boosts personal health but also reduces environmental harm.

Eco-friendly choices include seasonal produce and pastured animal products. These reduce waste and demand fewer resources. Supporting sustainable farming can drive demand for better practices industry-wide.

By connecting health goals with sustainability, you create lasting positive impacts that extend beyond personal well-being to global concerns.

Examples

• Seasonal foods reduce the carbon footprint of shipping out-of-season produce long distances.
• Pasture-raised farming prohibits harmful chemicals and allows animals outdoor space.
• Minimizing food waste helps conserve resources like water and energy.

Takeaways

1. Choose minimally processed foods and prioritize whole, seasonal ingredients to improve your health and reduce environmental damage.
2. Reduce your intake of red meat and processed foods for both your personal health and to lower your carbon footprint.
3. Learn to interpret food labels accurately to make conscious, informed purchasing choices that align with your values.