Kate Geagan, MS, RD

 I just got back from the Fast Casual restaurant summit in Dallas, an annual meeting of restaurant execs who bring fast casual dining experiences to busy Americans everywhere.
The good news is that many of these CEOs were super interested in bringing more sustainable food to diner’s plates-which is why they invited me to come and speak with them, and I was grateful for the chance to share my message.

With nearly half of every food dollar in this country being spent on food prepared outside the home, bringing more restaurants into the discussion of eco-friendly, sustainable eating is critical to transforming the collective State of Our Plate.

 So what did I tell them? The gist of my message was this- premium eating is no longer about massive amounts of cheap, over indulgent food, but food that is delicious but for you and the planet-ecologically honest food that people can feel good about supporting. And contrary to popular belief, healthy food isn’t bland, boring, pallid stuff that reminds one of twigs and gruel-it’s bursting with flavor, vitality and the power of Mother Nature’s pharmacy to help you feel and look your best, starting today.

While I hope to help several restaurants in the months to come put a greener sheen on what they’re dishing up, here are six simple steps YOU can take, starting right now, to be sure your next meal out helps you tread more lightly on the planet in every sense. Call it a Green Plate Special.

1. Pack your plate with plant foods.

Did you that roughly 50% of an average person’s “food footprint” comes from the amount of meat and dairy in their diet? So the key to leaner, greener eating is to pack your diet with plant foods, and use meat/animal products in smaller amounts.  Better yet, choose a vegetarian option and discover some of the amazing flavors from healthy lean and green cuisine around the world.

1. Choose a Green Certified Restaurant.

Log onto www.dinegreen.com and find one of the thousands of certified green restaurants from across the country-these restaurants have followed a rigorous protocol to slash their environmental impact while still serving up delicious fare. You’ll also find tips for dining green, plus info on how to encourage your favorite chow spots to get certified by the Green Restaurant Association.

1. Order the Right Portion

For years, mega portions were thought to attract diners and create “value” for consumers. But portion bloat leads to two things: Belly bloat (it sets you up to over indulge in way too many calories) and carbon bloat (bigger portions of everything require more energy use to bring to your plate), neither of which is very pretty. It also creates something else-food waste .Did you know roughly 26% of all food in this country is thrown away as food waste?  The reason this is a double whammy for the planet is that food waste, when it hits the landfill, doesn’t just “break down back into earth”, (which is what I used to think), but rather it breaks down and releases methane, which is 23X as powerful a warming gas as carbon. If your favorite eatery still insists on dishing up mega portions big enough to lose your firstborn child in, ask them to offer smaller portions.

1. Bring Your Own To Go Box

Eliminate one of the big sources of resource use-all that packaging-by bringing your own to go container to bring home leftovers with. Can’t be bothered? Then refer to Tip #2 and be sure to tailor your order to be sure you don’t need one. Food packaging and to go containers are resource intense to make, and often spend centuries in landfills before breaking down. Even the new wave of eco friendly ones, while definitely an improvement, still aren’t as green as eliminating the need for them in the first place.

1. Check Your Sustainable Seafood Pocket Guide

Be choosy about the fish you choose-this will not ensure your seafood choices is a greener catch, but will help keep YOU healthy and reduce your risk to environmental toxins too. As I wrote about in my last newsletter-you can get this vital info on your mobile, by text, iPhone, or website, or even pick up a guide at your local seafood counter (or aquarium). Visit the Montery Bay Aquarium website- to get started. http://www.montereybayaquarium.org/cr/seafoodwatch.aspx. Don’t see any sustainable seafood on your fave restaurant’s menu? Start asking them to carry it, and try to patronize restaurants that do support sustainable seafood.

1. Skip the bottled water

Bottled water is 2000X as energy intense to bring you as tap water-and is not as strictly regulated for purity to boot. Tell the waiter to bring you plain ol’ tap water-or if you’re at a fast casual bring your reusable water bottle and fill up with water from the soda fountain. An added bonus? This one will also start saving you green immediately too, as few people realize they pay more for bottled water than they do for gasoline. While sipping zero calories is a great strategy for getting lean (because liquid calories don’t register with your brain, so you don’t cut back on food), remember that zero calories doesn’t always mean zero impact.

Got other ideas? I’d love to hear them.

Even in this depressed economy, did you know that the typical American family of four throws away roughly $600 in groceries every year? That’s right-and a recent UK study found that Brits were just as bad- tossing about 1/3 of the food they purchased-that’s equal to 1 in 3 bags of groceries landing in the trash. 

Here are 4 easy ways you can reclaim that $600-which translates into an extra $50 per month-freeing up your budget even more for healthy eating. What’s not to love?

1. If You Buy It, Use it.

Sounds pretty simple, right? It should be. But for most of us, simply letting food spoil in our ginormous American fridges before we get around to cooking it is a big reason we waste so much food.

According to the UK study, fruits and veggies that had spoiled  before being eaten were the #1 source of food waste in British households. I suspect it may be the same on this side of the pond too-after all, while it can feel good to buy healthy-sounding food with best of intentions (”I can’t wait to make kale for dinner tonight!”) , actually ushering it onto the dinner plate is another matter. So if you’re loading up your reusable bags at the farmers market or stockpiling your cart at the supermarket in a moment of health zealotry, be sure your enthusiasm doesn’t fizzle before you actually serve it. While certainly not an excuse to stick to a “produce-free” diet that’s dietitian approved, the simple act of planning and following through will save you money (and time too-no more fishing out foul stuff from the produce bin).

2. Eat in order of most perishable first.

Decide what needs eating first-and be sure they’re in easy view in your fridge. For instance-fragile berries are most perishable, so serve those first. Heartier summer fruits like melon can last a bit longer, so save those for later in the week. Baby spinach or arugula gets eaten before heartier veggies like baby carrots or fingerling potatoes. And so on.

If you’re buying at the farmers market, ask if you can have a few ripe fruits (i.e. peaches), as well as some that will be perfect in a few days-one of the bonuses of buying directly from the farmer.

3. Don’t Supersize It.

Unless your family resembles that of John & Kate plus Eight, buying large amounts of food, especially perishable food, can backfire-and if you toss it before you eat it, you aren’t actually saving money then, are you? Don’t confuse bulk shopping with smart shopping- evaluate your bulk purchases (or runs to the Big Box Store), or other value driven pricing if it causes  you to (1) blow through the food more quickly or (2) means your tossing portions of it out due to spoilage.

4. Serve Smaller Portions.

 Supersizing our plates not only has the potential to supersize your backside (which I am guessing you knew), but also contributes to another reason we toss out $$… all that plate waste. The heaps of food scraps and mishmash at the end of a meal that gets tossed in the trash is money down the drain. It’s also another reason we have an SUV diet of eating styles- as all of that food waste, when it gets to the landfill, releases the potent greenhouse gas methane-which is 23 X more warming than carbon dioxide.

You should finish a meal feeling satisfied, not stuffed. Smaller portions will help you keep your diet and your budget on track. And save leftovers, no matter how small-for a snack or to be part of the next meal. 

Got any other ideas or tips? I’d love to hear them!

Chances are you know a picky eater. Or at least, you know a parent of one. Even before I had kids, I was fascinated by this classification. Living in Italy for 2 years back in the mid-90s without any bambinos of my own, I was keenly aware that the concept didn’t even exist over there, and in the decade of dietitian/motherhood that has followed, I am still interested in whether it was nature or nurture at work.

So here’s my hunch: it’s not nature. Turns out that picky eating is pretty much a distinctly American phenomenon. Did you know that in many languages around the world, the expression “picky eater” doesn’t even exist?

Why is this the case? Here’s my opinion: many kids are given too many food choices, they are surrounded by food all of the time, and they’re often nibbling throughout the day, making true hunger elusive. Talk to any pediatrician these days and you’ll usually find a combination of shock and dismay at just how frequently (not to mention what kinds of foods and drinks) we’re feeding our kids.

How to best feed your kids is, to put it mildly, a polarizing topic, so I am about to tread cautiously. I know that feeding choices stem from the best of intentions on the part of the parents, often coupled with a bit of anxiety and desperation.  I also know that there are special considerations, say in the case of food allergies or an underweight child. But for most American families, I hope that you consider these tips, based on my own experience (as a nutrition professional and a mom), as food for thought when you’re deciding how to raise your eater. Drop me a line and add to the conversation….

1. Hunger Can Be a God Thing

I get the sense that many parents are utterly terrified of letting their kids be hungry, as if it’s a sign of parental failure and will lead to malnourished children. As a result, our diaper bags, strollers, and the pockets of our minivans are laden down with treats, drinks, and a hodge podge of snacks at all times.

Why is this a problem? A couple reasons: (1) it is likely to increase the odds that your child is consuming too many calories overall, leading to overweight and obesity, (2) if you take the edge off of a child’s hunger all the time, it makes it much easier for him to skip meals, or to consume much less during and “hold out” because they know another snack is just around the corner.

I think that kids should arrive to meals a bit hungry-they will likely eat more at the meal if they are hungry! Try it for a week and see what happens-I absolutely notice a difference in my kids (a 2 and 4 year old) dinner plates depending on what time they last ate. If you blunt this with a snack 30-60 minutes before you might be fostering a picky eater.

Of course I am a fan of appropriate, healthy snacking. With kids, their tiny tummies often need to refuel a bit in between meals, and it can add some valuable key nutrients (like calcium, Vitamin C or iron) if the foods choices are good ones. But if you have a picky eater, take a look at your snacking habits, and chances are they might need some tweaking.

2. Serve Real Food, not “kids food”

To raise healthy eaters, serve your kids what YOU are eating at meals and snacks. Simple as that. Research has found that even by age 2 our food preferences are well established-based on what we’ve been given in the high chair and the stroller. A 2002 Feeding Infants and Toddlers Study tracked the diets of 3,000 babies and found that one-third to one-quarter of 6 month olds do not eat even one serving of fruits or vegetables a day. By 9 months, mashed or fried potatoes are the most commonly consumed vegetable.

By teaching your kids that they eat different foods than you do, it will only be harder and harder for them to make the transition to “grown up foods”. Sure, you want to serve them some foods you know they will eat. But you also need to stretch them or they will only like those foods. I’ll never forget the words of a Mom at one of my  worshops, who admonished the group “Picky kids don’t magically turn into wonderful teenage eaters-they turn into picky teenage eaters.” So start today.

To be sure, the older your kids are when you start a change at the dinner table, the more entrenched the behaviors and the longer it will take to right the ship-but remember your long term goal-your goal as a parent is not just to have your child’s belly filled in the immediacy-you are also trying to raise a good eater-someone who is adventurous, eats a respectable range of food to foster good health and a healthy weight and who can go to a restaurant and order something other than the Mac n’ Cheese.

3. Tune OUT Technology

We all accept that we can have basic rules in the playroom (”no hitting!”) or the other zones of our day, but for some reason parents today seem worried about setting any sort of guidelines at the dinner table-and the result is a free-for-all. Toddlers have moms chasing them around  the living room with a spoonful of food, coaxing them to eat ( see tip #1 to resolve), toys and technology litter the table…and now there’s something else: I am shocked at how often I am seeing families “eating out” together, with the kids watching portable DVD players at the dinner table while the parents enjoy a peaceful dinner. This isn’t family time, this isn’t nourishing in any way, this is madness!

It’s simple: iPods:off. TV: Off. Cell phone:Off. Toys: Off limits at the table. Sit and eat like a family-talk about your day, the food, whatever’s on your mind. Go around the table and have each person say what they appreciate about the day-at the very least this will carry you through until the toddlers are done eating. What kids crave more than anything these days is your time & your attention. Give it to them over food.

Will it take some time? Yes. Will there by struggle? Yes. But is it worth it? Absolutely…your kids’ health, their weight, and most importantly, their development as decent eaters all lie in the balance.

For help getting started with kid-friendly meals that are RD approved, visit The Meal Makeover Moms at www.mealmakeovermoms.com and join their Moms Club-their cookbook rocks, too.

Just back from a whirlwind Trip to San Francisco last week, where the folks at Intel and Yahoo headquarters generously hosted me for a day each for book signings, and showcased some of my recipes from my book in their cafeterias! The Bison Burgers were a big hit, the orzo pasta with asparagus, edamame and lemon fresh and zingy, and the gazpacho tasted literally like summer in a bowl. Thanks to the two star ches, Mitchell at Intel, and Bob at Yahoo, for making it all happen in such a delicious way-you guys are the best. And a big thanks to the yahoo “green team” for helping spread the word-many yahoo green folks showed up and bought a book!

 My trip was tasty from start to finish-it also included nibbling delicious asparagus at the landmark Greens Restaurant in San Francisco, which showcases seasonal, eco friendly eating at its best. In addition to that asparagus, a show stopping salad featuring cherries, toasted almonds and local blue cheese on top of tender lettuces was also to-die-for delicious. Trust me, eating here is enough to make you tempted to give up meat forever-it highlights the best of what seasonal and local eating can be.

 While all of this eating (full disclosure here) made me a bit envious of how easy lean and green eating is in California (ok, maybe more than a bit)-no matter where you live, THIS IS THE SEASON to jump in! Summer is the best time to find lean and green cuisine close to home. Log onto www.localharvest.org to locate a CSA near you and connect with a local farmer.  Add a new stop into your summer-a trip to your farmer’s market, so your kids can learn where food comes, discover new tastes and textures,   and meet the people who grow food for them and their community. You’ll save money, time (with really delicious food, you don’t have to do much at all to make it taste wonderful) and be packing your diet with healthy foods that will whittle your waistline AND your carbon footprint.

And to jumpstart your efforts-I’ve shared some of my favorite summer recipes to make lean and green routine a cinch. Click on my “Book” page to find my summer recipes and jump in. 

Here at home in Utah, I am happy to report that the farmer’s market has finally kicked into high gear (we are at 6500 feet, after all). For a few brief months those California folks will have nothing on me when it comes to finding amazing food close to home.

Going green isn’t just good for the planet - it’s good for swimsuit season too.  

Even if you can’t buy a hybrid this Earth Day, you can certainly start eating like one. Because what you eat is as important as what you drive when it comes to your impact on the planet.

With Earth Day next week, and summer a scant 8 weeks after that, it’s the perfect time to get serious about what’s on your plate-and you can start to whittle your waste and your waist with a few tasty changes.

Here are my top four  Lean and Green Superfoods to get you on the fast track to Lean AND Green this summer..to look your best while you do your best by the planet and your bod. The best part? They’re super delish and save you money to boot. What’s not to love?

1. Fire up the Grill-with Barramundi instead of salmon or steak

Toss barramundi (US farm raised) instead of steak on the grill this spring to literally slash calories and environmental impact in half (and it’s better than salmon too-from a slimming and eco-friendly standpoint).

Lean Savings:  grilled barramundi has 147 calories vs. 294 for the steak (100 grams, or a bit over 3 oz.).

Green Savings: Barramundi is 3x as energy efficient to produce as salmon, and 13X as efficient as that steak.

1. Nibble with a Clean Conscience. Snack on edamame instead of cheese and crackers. This super simple swap lets you eat three times the volume, ensure you stay full longer, and tread more lightly on the earth in the same bite.

Lean Savings: ¾ cup edamame in pods with shower of sea salt: 135 calories , 12 grams protein, 6 grams fiber (Protein and fiber are critical to feel full) vs. only ¼ cup cheddar cubes: 133 calories, 8 grams protein, 0 grams fiber.

Green Savings: makes for a more eco-friendly nibble because dairy and soy represent opposite ends of the spectrum when it comes to global impact-soy is one of the most eco-friendly foods, and dairy is one of the most warming to the planet. SOY has 1/16^th the planetary impact of Cheese. So you are going lean and green in one bite!

1. Chef up a grass fed bison burger instead of beef burger.

As we all shift into BBQ mode, tap into the slimming power of grass fed game. A simple but powerful swap that will help you thin your waistline for summer AND thin your global impact at the same time.

Lean Savings: A 3 oz. grass fed bison burger packs 150 calories and 7 grams of fat, while a 3 oz. typical hamburger packs 236 calories (50% MORE), almost 15 grams of fat (more than TWICE as much)

 Green Savings: A beef heavy diet is the SUV of eating styles. While we all know you can buy a hybrid to cut your impact-you can also start eating like one. A 2005 study found that a beef heavy diet is responsible for emitting more greenhouse gases than they car you drive!

-Amount of carbon released in a day by a typical American car: 3 kilograms

-Amount of carbon released by clearing enough rainforest to produce beef for one burger:  75 kilograms

1. Make Mushrooms a Mainstay.

Lean Benefits: mushrooms are one of nature’s superfoods. Eat more, lose weight-1 cup of grilled portabello mushrooms is only 35 calories! A cup of white button mushrooms is just 18 calories. A great way to add volume and nutrition while also slimming down. Some added pluses: fat free, meaty in texture with a woodsy flavor, and rich in selenium, vitamin D (one of the few natural sources) and antioxidants. 

Green Benefits: Mushrooms are nature’s great recyclers-literally helping to regenerate soil and transform our waste products into clean resources again. With all the talk of eating seasonally and locally-mushrooms have a 365 day growing season (unlike so much of our produce), and are super light to transport-which means less fossil fuel.

So let me ask you: Are you hungry for change? If so, email me and let me know what kinds of changes you’re making.