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Why is this important? Because today's eating habits bear little resemblance to those of our ancestors. Advances in production and technology make it possible for us to grow, harvest, process and transport food year-round and across great distances. While this has its benefits, the tradeoff is that we’re less likely to eat whole, unprocessed foods that are locally grown. 

But eating healthier — and doing right by the environment — doesn't have to be complicated. 

Dr. Annemarie Colbin, the late founder of The Natural Gourmet Institute (now a part of ICE's Plant-Based Culinary Arts Programs), pioneered the concept of “food as medicine.” Her philosophy, which touted diet as a key contributor to improved wellness and a sustainable food system, rested on seven principles. 

Think of them as questions to ask yourself when making food choices at the farmer's market or grocery store — and consider your answers your food footprint benchmarks.

Whole Ingredients: "Is what I'm buying highly or minimally processed?" 

Where possible, choose ingredients that are close to their original form with little to no additives and processing. (Highly processed foods are often low in fiber and nutrients and high in sodium, sugar, calories and unhealthy fats.)

Minimally processed foods include whole grains, fruits, vegetables, nuts and seeds. 

Additionally, use as much of the total ingredient as you are able, including the stems, roots and peels.

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Fresh Produce: "Can I identify the ingredients on the label?" 

Opt for fresh produce whenever possible — as opposed to purchasing frozen or canned fruits and vegetables — and avoid genetically modified foods, as well as products with added sugars, preservatives and food colorings. 

A good rule of thumb: If you can’t identify an ingredient on the label, don’t buy it.

Seasonal Foods: "Does this fruit or veg grow right now where I live?"

In today’s supermarkets, we can buy nearly any fruit or vegetable year-round, regardless of what’s in season where we live. In New York, raspberries are sold in the middle of winter despite a local harvest season of late June to September. Their availability on the East Coast in colder months owes to the fact that they've traveled thousands of miles, simultaneously losing nutrients during transport and contributing to higher fuel emissions. 

Where you can, cook and eat seasonal food from and purveyors.

Traditional Diets: "Has this food helped or harmed my family members' health?"

Look to your ancestors to identify the foodways that have supported or harmed their health over time — then embrace the former and avoid the latter. 

Though the study of gene-specific eating is still in its nascent stage, genetic background has a more prominent impact on body weight, fat mass, blood sugars and lipids than specific diets. The implication here is that nutritional needs vary across and within populations, with things like glycemic responses to the same foods varying by culture and background.   

Consider your family's health history, and incorporate ingredients consumed by those in good health.

Balanced Eating: "Is my plate colorful and multi-textured?"

Balance is the key to any successful dish. 

In healthy eating, this means consuming a blend of macro- and micronutrients. 

In healthy cooking, this means striking a balance between sweet, sour, bitter, salty and umami notes. You’ll want the food you prepare to have visual balance as well. Aim for a mix of colors, textures and flavors. As the saying goes, "you eat with your eyes first." (Translation: If it doesn't look appealing, your mind won't perceive its taste as appealing — and you'll be less inclined to eat it.) 

Local Growers: "Does my purchase support local economies and global environments?"

In recent years, small businesses like farm stands, farmers’ markets and community-supported agriculture (CSA) programs have experienced a boom in business and participation. That's likely for a few reasons.  

First, the ingredients they sell are fresh and flavorful. Second, their sales support the farmers and agricultural businesses that sustain our food economies. Third, they reduce negative environmental impact by requiring less fuel for transport and yielding fewer carbon emissions.

If you're able, purchase produce and proteins from sources within or near to your community.

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Delicious Flavor: "Does it taste good (so I'll actually eat it)?"

When it comes to food, healthy and delicious shouldn’t be mutually exclusive. As Dr. Colbin explained, “There is no point in eating ‘healthy’ food if it doesn’t taste good!” The point, of course, is that we must introduce our taste buds to foods we enjoy — then let those taste buds guide our choices.

Taken together, these practices help to promote a more sustainable food system. By eating food that’s locally grown and in season, we can reduce the environmental impact of the modern food industry.

Plant-Based Culinary Arts at ICE — NY, LA and Online

Curious about nutrition, healthy foods and plant-based cooking? The high-caliber curriculum and esteemed faculty leading our Plant-Based Culinary Arts program will sate that curiosity. 

At ICE, students can pursue a range of career programs, associate degree programs, and recreational courses — and if you're not in New York or Los Angeles, we offer a suite of online cooking and baking programs.  

To get started, or today.