How to Be a Conscious Eater

regional eating and, 20–21;

seasonal, 19, 79; serving size

of, 13; washing, 19, 21. See also

specific foods

Protein, 179; Great Protein

Myth, 89–91; greenhouse gas

emissions per gram of, for

various foods, 27; health risks

of eating too much, 90–91

R

Recycling, 10, 128, 165, 166, 168,

173–74, 215

Red meat, 3, 82, 84, 92; antibiotics

and, 130–33; avoiding waste

of, 23–25, 94; cancer risk and,

91, 134–38, 142–45; processed,

134–38. See also specific meats

“Reduced,” on labels, 185–86

Refrigeration, 68–70

Regenerative agriculture, 71

Regional eating, 20–21

Restaurants, 218, 223–57; animal

welfare policies of, 133,

231–33, 257; calorie labeling

in, 244–47; carbon-neutral,

254–55; categories of, 224–25;

farm-to-table, 248–50; food

allergies and, 236, 237, 240–43;

“healthy” fast food and,

226–30, 257; meal kits vs.,

214–15; personalized nutrition

and, 236–39; plant-based meals

at, 228, 252–53; sustainability

issues and, 251–55; tipping

in, 234; worker safety and

treatment in, 233–35, 256, 257

Rice, 3, 27; arsenic in, 39–41, 212;

milk, 49

S

Saccharin, 200, 205

Salmon, 104, 110, 111, 113–14,

116

Salt, 178, 184, 212–13; preserving

food with, 134, 135, 136; sea,

204

Sardines, 104, 105, 110, 111

Percent Daily Value, 176, 185
Perennial crops, 74
Personalized nutrition, 236–39
Pesticides, 16–17, 18, 64, 75, 113;
pollinator protection and,
57–58; washing off residue,
19, 21
Phthalates, 170
Plant-based foods, 79; feed
conversion efficiency of, 192;
lighter footprint of, 83; third-
party certification labels for,
75–78; vegan or vegetarian
diet and, 59–61, 157, 218–19,
2 3 7. See also Fruits; Produce;
Vegetables; specific foods
Plant-based meals, at restaurants,
228, 252–53
Plastics: bottled water and,
10, 164–65; BPA linings and,
166, 169–70, 172; detriment to
ocean health and, 168–70; heat
and, 171; packaged foods and,
160, 164; recycling, 10, 128, 165,
168, 173–74, 215; single-use,
pros and cons of, 167–70; ten
ways to break up with, 171–74
Pollinator protection, 56–58
Polyunsaturated fat, 46–47
Pork (and pigs), 3, 23, 27, 45, 47,
82, 132, 192, 193, 231; humane
treatment of, 96–98, 148, 231,
233; processed meats, 134–38
Portion sizes. See Serving sizes
Potassium, 185
Poultry, 3, 27, 82–84, 192, 193,
210; antibiotics and, 130–33;
processed foods, 134–38.
See also Chickens; Eggs
Prebiotics and probiotics, 54–55
Pregnant women, 11, 17, 19, 200,
206–7; fish in diet of, 103,
104–6, 114
Processed foods: meats, 134–38,
2 0 6 – 7. See also Packaged foods
Produce: best for your health,
13; buying, practical tips for,
18–21; organic, 14–17, 18, 19;

268 how to be a Conscious Eater