The Facts. There are four main varieties of wild rice, but the most common are Zizania aquatica and Zizania palustris. Unrelated to rice, wild rice is the grain of a reed-like aquatic grass with grains that are long, thin, and light brown to black. One half-cup serving of wild rice packs 11 percent DV (DV=Daily Value, based on 2,000 calories/day) of dietary fiber which helps keep you feeling satisfied and 14 percent DV of protein. Wild rice is also rich in antioxidant and anti-inflammatory plant compounds.

The Findings. Compared to white rice, wild rice has more protein, less fat, higher B vitamin content, and is not refined, (i.e., it retains its germ and bran and all nutritive compounds, such as fiber, which are associated with reduced risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, and some cancers. According to one review of studies (Food Chemistry, 2020), the phytochemical content of wild rice warrants its development as a functional food. These phytochemicals have antioxidant properties associated with the prevention of chronic diseases and may exert anti-inflammatory, antiallergic, and antihypertensive effects. Emerging evidence suggests wild rice may potentially help reduce insulin resistance and atherosclerosis. 

The Finer Points. Due to its texture and density, wild rice takes longer to cook than other rice. Use a ratio of wild rice to water or broth of about one to three. Once it boils, reduce heat and allow rice to simmer about 35 to 50 minutes. When done, the grains will burst, but test for your preference of tenderness. One cup dried makes three to four cups cooked. Uncooked wild rice will store indefinitely in a dry container. Store cooked rice up to a week in the refrigerator and up to six months in the freezer. Combine wild rice with sauteed onion, garlic, herbs, and spices for a simple pilaf, to coat fish, add to soups and salads and even pancakes and baked goods for a delicious, nutty crunch.

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The Facts. Every egg contains all the nutrients necessary to create a baby bird, whether chicken, duck, goose, turkey, quail, etc. They are a very nutritious food and one of the most affordable animal protein sources. Most grocery store chicken eggs are white or brown (determined by breed and color of the hen) in sizes ranging from small to extra-large (most recipes call for large eggs), with grades either top quality AA or A, but rarely B, which is lesser quality. Just one large egg contains eight essential nutrients: protein, riboflavin, vitamin B12, biotin, pantothenic acid, iodine, selenium, and choline.

The Findings. The idea that dietary cholesterol from eggs and other foods significantly raises LDL (“bad”) cholesterol levels, which can lead to cardiovascular disease, has been shifted toward the greater impact of saturated fat intake. Some research suggests eating whole eggs actually increases HDL (“good”) cholesterol. A review of studies in the journal Nutrients (2023) shows other potential health benefits of eggs, including weight management. In several studies, eggs eaten with meals increased fullness, which could result in lower energy (calorie) intakes, increased muscle protein synthesis, and lowered fat mass. Eggs are also sustainable, with one of the lowest environmental impacts among animal proteins.

The Finer Points. Before buying eggs, be sure they are in a refrigerated case. In the U.S., eggs are required to be washed, processed, and refrigerated to reduce risk of bacterial growth. Next, look at the sell-by date on the short end of the carton. Always purchase eggs before this expiration date. Inspect eggs for cracks, as bacteria can get in and contaminate them. Enjoy eggs hardboiled, deviled, or mashed into egg salad; scrambled rolled into a wrap; poached atop roasted potatoes; baked into a quiche or frittata, or mixed into your favorite baked goods batter. 

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The Facts. A favorite root vegetable, carrots (Daucus carota sativus) are related to other pantry staples—parsley, celery, parsnips, and dill. Carrots are best known for their abundant source of the antioxidant betacarotene, which was actually named for them, but they also offer additional vitamins and nutrients with health-promoting benefits. A one-cup serving of chopped carrots provides off the chart levels of vitamin A—over 400 times the daily recommended value—for vision health, 14% DV of dietary fiber, and 21% of bone protecting vitamin K.

The Findings. Rich in four types of phytochemicals—phenolics, carotenoids, polyacetylenes, and ascorbic acid—carrots are associated with helping reduce risk of cancer and cardiovascular diseases due to antioxidant, anti-inflammatory, and anti-tumor properties, according to a review of 130 studies (Foods, 2019). Each color indicates its uniquely important content, such as beta-carotene in orange carrots, lutein in yellow, lycopene in red, and phenolic compounds in black. According to another review, carrot intake was associated with lower risk of several cancers, including breast, lung, pancreatic, and prostate cancers. In addition, carotene intake was linked with lower risk of fracture, age-related cataract, sunburn, Alzheimer’s disease, and several cancers (Journal of the Science of Food and Agriculture, 2023).

The Finer Points. Fresh carrots are available all year long. Choose those with vibrant color—orange, red, yellow, even white—that are firm and crisp. If the greens are attached, be sure they’re fresh and brightly hued, but remove them right away and refrigerate separately for another use. Enjoy raw carrots on their own or as a crudite, for dipping. Also, grate or slice into most any dish from salads and stir frys to stews and baked goods. They are delicious roasted with a little olive oil and sea salt or cooked and pureed as a sweet soup—hot or cold! 

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impact on climate change, but so does the way we as individual consumers eat. Our dietary choices can be the most impactful thing we do, not only for our own health, but for that of the planet. Modern food production contributes to one-third of global greenhouse-gas emissions (GHGes), which are heating up the planet. While changes to restructure the food system are necessary to limit global warming and climate change, we as individuals can make a difference starting with even small steps toward more sustainable food choices and dietary patterns. While there is a growing awareness of our individual environmental footprint and its connection to sustainable food choices, many people struggle with how to make the most planet-friendly choices in the supermarket. No need to worry—EN has you covered with ways to navigate your path to climate-friendly eating.

The Need for Sustainability. A sustainable food system is one in which food is produced using practices that protect the environment, but our modern food system which has been in place for the last 50 years, competes with it. “Our food system uses a significant amount of land, water, and fossil fuels to produce food, and also makes a large contribution to deforestation, pollution, and eutrophication, the excessive nutrient accumulation in bodies of water that can have negative impact,” according to Sharon Palmer, MSFS, RDN, SharonPalmer.com, Co-Founder Food+Planet, a nonprofit organization with a mission to empower healthcare professionals to advance sustainable diets. This, Palmer explains, impacts climate change in a variety of ways, such as fossil fuel use, methane emissions, and taking natural ecosystems and converting them to agriculture, which releases carbon.

Eating More Plants. The Western diet is the result of our modern food system, with practices that negatively affect the environment but also human health with the production of foods that are highly processed, high in refined sugars and refined grains that have been associated with increased risk of diseases, such as diabetes and obesity. “Research shows that eating a plant-based diet is one of the most impactful ways you can cut your environmental footprint,” says Palmer. In fact, research has found that 100 percent plant-based diets have about half the carbon footprint as omnivore diets, she says. Research shows that the more plant-based a dietary pattern, the lower the environmental impact. A study published in Global Environmental Change (2020) compared healthy diet patterns of 140 countries and found vegan diets to have the highest environmental benefit, but the next best impacts were made by diets with lower meat consumption, such as two-thirds vegan, pescatarian, vegetarian, no dairy, reducing meat, and meatless once a week. Even shifting toward a Mediterranean eating style can significantly lower impact due to lower levels of meat.

Cutting Food Waste. Eating more whole plant foods is a key factor in keeping a low environmental footprint, but cutting food waste is another huge opportunity, Palmer says. “We waste at least 30 percent of our food today. Just think of the planetary impacts that it took to produce that food, all to go to the landfill,” she says. Of that 30 percent, consumers are responsible for upwards of two-thirds of it. The scraps, the leftovers gone bad, the expired or spoiled products—it all ends up in landfills which release GHGes. Then there are all the resources that went into the growing and production of those foods from land, water, and energy, to the packaging and transport that brought them into our homes—wasted.

Taking on a global issue as individuals can feel like we’re too small to make a difference, but our food choices make a big impact, one bite at a time. You can significantly lower your environmental footprint by making simple tweaks to your diet (see Jumpstart Your Climate-Friendly Eating Journey).

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and county fairs, popcorn is an all-time favorite American snack food with an average consumption of 14 billion quarts

The Facts. Popcorn (Zea mays everta) is a member of the grass family, which includes maize (corn), wheat, rice, and many others. Of the six types of corn—sweet, field (dent), pod, flour, flint, and popcorn—only popcorn pops. Because it retains the germ, endosperm, and hull, popcorn is a 100 percent whole grain food that is minimally processed, low calorie, and a good source of fiber and antioxidants. A three-cup serving of air-popped popcorn contains more than 10 percent DV (DV=Daily Value, based on 2,000 calories/day) of dietary fiber and manganese, which helps protect cells against harmful free radicals.

The Findings. Popcorn, high in fiber, which is linked with many health benefits, including digestive health, cholesterol-lowering, weight loss, and blood sugar management, can help increase fiber and whole grain intake, as well as several nutrients (Journal of the American Dietetic Association, 2008). In addition, popcorn contains seed proteins and is high in the amino acids, lysine and tryptophan, which can stimulate growth of health-promoting organisms in the gut microbiome to further support digestive health (Frontiers in Microbiology, 2022). Research also shows popcorn contains significant amounts of health protective antioxidants known as phenolic acids, which are highly bio-accessible, which means the body can more easily absorb them.

The Finer Points. Stored properly, unpopped popcorn kernels can last for years. Kernels will expire more quickly if exposed to moisture, which takes away their ability to expand and pop. Freezing or refrigerating also diminish popping capability. Keep kernels in a dry, well-sealed container, as exposure to air can make them go stale. Air-popped popcorn makes a healthy snack. Top with a light drizzle of olive oil if desired and toss with your favorite seasonings, herbs, and spices. For savory, try with nutritional yeast for a cheesy flavor, crushed rosemary, smoked paprika, garlic powder, or taco seasoning; for sweet, add a bit of honey or maple syrup, cinnamon, cocoa powder, or dark chocolate shavings. 

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The Facts. There are more than 300 varieties of asparagus, though many are only ornamental. The most common (Asparagus officinalis) is green, but there are also purple and white varieties. One half-cup serving of cooked asparagus contains more than half the recommended dietary intake of vitamin K, necessary for blood clotting and wound healing, 34% DV (DV=Daily Value, based on 2,000 calories/day) of folate which supports healthy cell growth and function, and a host of anti-inflammatory plant compounds.

The Findings. According to a recent review of studies on Asparagus officinalis, it is shown to have a diuretic effect and support digestion, as well as being high in fiber and having high levels of nutrients (Foods, 2024). Asparagus has been studied for its potential role in gut health. It contains high levels of inulin and several phytochemicals, including xylose, flavonoids, and saponins, which contribute to the growth of the beneficial gut bacteria lactobacilli and bifidobacteria (Food Research International, 2023). Emerging evidence suggests the potential anti-cancer role of asparagus and asparagus extracts due to their anti-inflammatory and antioxidant composition on changing the activity of cancer cells, notably in pancreatic cancer (Anticancer Research, 2023).

The Finer Points. When buying asparagus, look for smooth, round, and tender stalks, closed and compact tips, and a rich green color that extends almost to the ends. Fresh asparagus is best in season, from February to June, and reaches its peak in April and May. It’s also sold preserved in cans and jars and frozen. Asparagus is perishable, so use it within two days of purchase. Store spears upright with ends in a quarter-inch of water, or wrap stem ends with a damp paper towel to maintain freshness. 

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The Facts. Limes are related to other citrus fruits, such as lemons, oranges, and grapefruits. There are at least 20 different varieties of lime, though the Persian lime (Citrus x latifolia) is the most common in the U.S. The key lime, or Mexican lime (Citrus x aurantifolia) is also quite popular. Limes are typically one to two inches in diameter with a thin green or green-yellow peel and similarly colored juicy flesh. Just one lime provides 22% DV (DV=Daily Value, based on 2,000 calories/day) of antioxidant vitamin C, as well as small amounts of many other nutrients, including fiber, iron, calcium, and several health-protecting plant compounds.

The Findings. A good source of vitamin C, research supports eating limes to help shorten the duration and severity of colds and potentially even help prevent infections such as pneumonia (Nutrients, 2017). Vitamin C also helps the body produce collagen, which may promote healthy skin against aging, and it helps the body absorb iron from plant-based foods, potentially helping prevent iron deficiency anemia in vegetarians or vegans (Nutrients, 2018). In addition, citrus juices and extracts, specifically key lime, have a strong correlation as a potential resource against certain cancers (Frontiers in Pharmacology, 2017).

The Finer Points. Pretty as the brightest green lime may be, color is not the best indicator of a ripe, juicy lime. Choose fruits that are heavy for their size and give slightly to the touch. Avoid those that are hard with no give when gently pressed. Be sure the peels are shiny and healthy looking, not wrinkly, spotted, or dry. Store them on the counter for a few days or refrigerate up to a week or two. Once zested or cut, refrigerate in a bag or container. Add limey freshness and brightness to most any dish just before serving with a squeeze of juice or sprinkling of zest. Garnish beverages with a slice of lime in or on the side of the glass, and offer slices of lime as a condiment for soups, tacos, salads, roasted vegetables, poultry, and fish. 

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Tea Basics. Tea contains polyphenols, antioxidant plant compounds associated with health benefits.

The four types of tea known as “true” teas—white, green, Oolong, and black—are all made from the leaves of the evergreen shrub, Camellia sinensis.

1. White tea is the least processed, and is made from buds and certain leaves of the Camellia sinensis plant.

2. Green tea is produced from freshly harvested leaves, immediately steamed to prevent oxidation, or exposure to oxygen.

3. Oolong tea is oxidized for a short period of time.

4. Black tea is completely oxidized.

The varying degrees of oxidation may affect the health-promoting, antioxidant compounds of each type of tea, rendering them unique.

Drink to Good Health. Tea has been widely studied and is associated with many evidence-based health benefits:

• Heart Health: Evidence suggests that regular tea consumption (about two cups per day, unsweetened) may reduce risk of cardiovascular disease and may help reduce blood pressure, total cholesterol, and LDL (“bad”) cholesterol.
• Cancer: Tea polyphenols may also play a role in cancer prevention. Research shows that catechins may be powerful inhibitors of cancer cell reproduction.
• Diabetes: Dietary polyphenols, such as those in tea, may lower risk of prediabetes and type 2 diabetes by helping regulate blood sugar management due to their ability to increase blood sugar, or glucose, excretion through urine, and improve insulin resistance.
• Gut Health: Many polyphenols are unabsorbed until they reach the large intestine where they are broken down by gut bacteria. They feed beneficial gut bacteria, which contributes to diversity of the gut microbiome, helping improve gut function and maintain a strong immune system.

Steep Often. Drinking tea more often is easy when you learn to do it in different ways—like sipping iced tea instead of water, for example. Hot or cold, the benefits are the same, but avoid less-healthy add-ins, like sugar or creamer. Also, feel free to drink different teas for different benefits, and add lemon juice for an extra antioxidant boost. 

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The Facts. Cashews (Annacardium occidentale) are part of the same family of trees as mangoes and pistachios. Technically a seed, each cashew grows out of the bottom of a cashew apple, a pseudo fruit that resembles an apple. The ripened apple, which ranges from yellow to red, can be eaten or juiced, but only local to where it’s grown, as it is highly perishable. A single one-ounce serving (about 16-18 nuts) of cashews is plump with 10% DV (DV=Daily Value, based on 2,000 calories/day) protein, 10% DV iron, and 69% DV of copper.

The Findings. A rich source of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), cashews are associated with reduced risk of cardiovascular disease. Incorporating cashews into a typical American diet decreases total cholesterol and LDL cholesterol versus a control diet. In addition, substituting cashews for a high-carbohydrate snack may help manage total and LDL cholesterol, according to a study in the American Journal of Clinical Nutrition.

The Finer Points. Available year-round, cashews can be purchased raw or roasted. Whether bought in bulk or in smaller, packaged containers, note expiration dates and store in airtight containers out of direct light to protect against rancidity. For longest storage, refrigerate or freeze them. Always check package ingredients to avoid nuts coated in oils, sugar, salt, or other unwanted ingredients. Cashew products, like cashew butter, flour, and milk, are also available. Try cashews in trail mixes, tossed into salads and whole grain side dishes, stir fried with vegetables, or as a garnish. 

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Personalize the Pump. Ordering coffee can be a treat, especially when it’s specially brewed and blended by a skilled barista at your local coffee shop. Flavored coffee drinks can be packed with sugar, typically more than 40 grams (10 teaspoons) in a medium 16-ounce serving. That’s more than the recommended sugar intake for an entire day, plus an extra 160 calories. Rather than skip your favorite coffee concoction, ask the barista for fewer pumps or shots of sweetened flavored syrups to cut sugar, without sacrificing taste. You can also ask for sugar-free syrups. Artificial sweeteners cut sugar and calories, but research is still out on the way the body and brain respond to these chemicals.

Try this: Lessen your drink’s sugar with fewer “pumps” of syrup and skipping the sweet cream topping. Try sweetening your drink with a splash of naturally sweet almond (or other plant-based) milk, a few drops of vanilla, maple, or other extract, or a dash of cinnamon or nutmeg.

Milk Matters. Cappuccino, latte, mocha, macchiato, and other coffee drink blends—are made with milk. It might be whole milk, sweetened condensed milk, and likely the option for whipped cream on top. While dairy milk is a good source of calcium, protein, and vitamin D, choosing low or skim means less fat, saturated fat, and calories. Plant-based milks, like almond, soy, coconut, and oat milk (ask for unsweetened) are common substitutions, but they won’t necessarily be lower in fat and calories, and, unless they’re fortified, they’re probably not rich in nutrients, compared with dairy milk.

Try this: Order low-fat or skim milk, sometimes called a “skinny” that is unsweetened and fortified, or try an unsweetened plant-based milk. Skip the whip.

Order Ahead. Avoid the temptation of the endless menu at the coffee shop that can lead to a splurge by ordering ahead online. The major shops have online menus with nutrition information and an array of options, from size, sweetener and milk type, to add-ins, like cocoa and nutmeg, and toppings.

Try this: Go to your coffee shop’s website or app, and scroll through the menu options to personalize your order. If you do choose to splurge, opt for the smallest size. Scan the “light” menu for a healthier inspiration.

We all deserve to treat ourselves to our favorite coffee drink. Giving it a healthier boost with a few small shifts makes it all the sweeter. 

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