What to Eat: Food that’s good for your health, pocket and plate. Joanna Blythman

eco-fanatic would seriously suggest that imported foods have no place on the plate. No chocolate? Or lemons? Unthinkable. Obviously, there is a list of foreign ingredients that few of us would like to live without, such as spices, olive oil, avocados, citrus fruits, cocoa, bananas and rice. We can’t produce them, and they enliven our diet immensely. These foods are not usually air-freighted, but generally shipped or trucked. There is no need to forgo them. Even those that are transported by air – Indian mangoes or lychees from Mauritius for instance – can have a small place in the diet as an occasional, exotic indulgence.

      But then there are foods that we are perfectly able to grow or farm here, at least for some part of the year, but which are routinely brought in from all over the globe via a convoluted cold chain: fruits and vegetables such as green beans, blueberries, asparagus; and meat and dairy products such as lamb, pork, chicken and yogurt. There’s no need to have such foods supplied from abroad and their air-freighting, shipping and trucking, with its energy-intensive cold chain, is undeniably environmentally destructive. They almost invariably taste inferior to the native equivalent too.

      Companies involved in the importation of fresh produce argue that the air-freighted trade in premium fruit and vegetables gives producers a much needed source of income, but any jobs created are precarious ones, based on a trade that is utterly fickle. Foreign workers can, and do, lose their jobs in a split second, at the whim of a supermarket buyer who decides to cancel a contract, or because transport costs make it cheaper to source food elsewhere. And in many places, crops are being grown for export at the expense of local people. In Peru, for instance, the production of asparagus is depleting the water resources on which local people depend. From Bolivia, there are reports that local people can’t afford to eat quinoa, their staple grain, because foreign demand has sent the price shooting up. What’s more, the dividends from such trade are more likely to end up in the pockets of wealthy elites than to stay with the people who do the work.

      So rather than buying into the supermarkets’ ‘the food world’s your oyster’ proposition, apply a ‘closest to home’ buying policy. Make locally and regionally produced food your first choice, English, Scottish, Welsh and Irish your second, European and Middle Eastern your third and world your last.

      When you do buy foreign foods, favour those with a Fairtrade label. It guarantees that producers get a more equitable, reliable price for what they grow and also means that their working conditions are better than most. Fairtrade allows us to build better relationships with foreign food producers, relationships that aren’t mired in exploitation and neo-colonialism. Fairtrade products aren’t prohibitively priced. You’re talking pence, not pounds, to support this more progressive type of world trade.

      If you can, buy organic products too. The use of pesticides is less regulated outside the European Union and many workers have to apply them in risky conditions that would not be allowed here. They have to work and live in an environment contaminated with toxins to provide us with food. When you choose the organic alternative, you will know that the workers in distant places didn’t have to damage their health to produce it.

      Get your food variety over the year, not in a week

      Supermarkets have encouraged us to think that true variety is being able to buy every agricultural product on the planet 365 days of the year. This expectation is not environmentally sustainable. To add insult to injury, it is also extremely monotonous because the selection of food on offer doesn’t ever seem to change.

      A more refreshing approach is to get your food variety over the course of the year, and let it be dictated by the seasons. This is how people used to eat. You feast on a glut of one thing when it is in season and eat it until it is coming out of your ears. Just when you are beginning to think enough is enough, it will disappear again to be replaced by some other food that feels refreshingly ‘new’ and this will often invigorate your cooking ideas. And so the cycle continues. This way, your diet is constantly changing and you will be eating food that suits the time of year and the weather: clementines at Christmas, asparagus in spring, berries in summer and sweet root vegetables in autumn and winter.

      Don’t eat crops that trash the planet

      Precious natural habitats all over the world are being cut down at an alarming rate to make way for large, intensively farmed plantations of soya and palm oil. Soya is used to provide the protein element in the feed of factory-farmed livestock. Both soya and palm oil are ubiquitous ingredients in thousands of common processed foods that we eat every day.

      From the rainforest of Amazonia, through the Cerrado grassland savanna of central Brazil to the swampy tropical forests of Indonesia and Malaysia, these crops are powering massive habitat destruction. The impact on wildlife has been devastating. Magnificent species, such as the Borneo orang-utan and the Sumatran tiger, are now endangered because the habitat that sustains them is rapidly disappearing. These habitats are rich in biodiversity, not only in the form of animal and bird species, but also in plants. Such biodiversity is already alarmingly rare. We cannot afford to lose any more of it.

      These vital habitats also act as massive carbon sinks, absorbing and storing potentially damaging carbon dioxide from the atmosphere. When these habitats are dug up to plant soya and oil palm, this carbon is released into the atmosphere, accelerating the pace of global warming.

      Many people feel appalled by the destruction of our natural world, but feel powerless to do anything about it. One contribution is to stop buying products that contain soya and palm oil. Environmental groups have tried to set up systems to identify more sustainably grown soya and palm oil, but these have been hijacked by powerful companies active in these industries. For the time being, there’s good reason to strike both soya and palm oil off your shopping list.

      Understand the benefits of organic food

      Don’t fall for the line that organic food is just a trendy lifestyle choice for the neurotic rich. There’s nothing new or modish about organics. Until 1950, all the food we ate was organically produced. It is organic food that should be considered as ‘normal’ not the Johnny-come-lately, factory-farmed, industrial equivalent.

      These days, there are many compelling reasons for buying organic food. It will almost never contain the residues of pesticides that are commonly found in food grown with the aid of agrichemicals. Just six pesticides are approved for organic farming and these can only be used in extremely limited circumstances. Conventional farmers have over 300 at their disposal and use them routinely. The powers-that-be parrot the food industry line that we should not be the slightest bit alarmed that our food regularly contains residues of toxic pesticides because they are all below ‘safe limits’. But pesticides are poisons. They are designed to kill things. Surely the only truly safe limit would be zero? Why eat toxins if you don’t have to?

      The list of additives that can be used in organic food is small – just 32 of the 290 additives permitted in Europe. Only additives derived from natural sources such as lecithin and citric acid are allowed and no artificial preservatives, colourings or flavourings are acceptable. Among the additives banned are those that have been linked to health problems. So if you are buying processed foods, the organic sort won’t contain any dodgy ones.

      GM (genetic modification) is not allowed in organic food production and organically reared livestock cannot be fed on GM feed. Evidence is emerging to suggest that GM crops increase the use of pesticides, produce super-weeds and super-pests and compromise animal and, possibly, human health. When you choose organic food, you have a cast-iron guarantee that your food is GM-free.

      As well as missing out on the bad stuff, you may be getting more of the good stuff when you buy organic food. Some research suggests that organic foods, such as milk and strawberries, have higher levels of vitamins, minerals and other healthy micronutrients.

      Organic standards for raising livestock are the most humane, animal-friendly sort around. Organic farming methods encourage and protect wildlife. Chemical-dependent agriculture, on the other hand, has been shown to harm and deplete it. For all these reasons, there is a lot to be said for eating organic food when you can.

      You don’t have to get hung up on eating 100 per cent organic though. There are many high-quality, wholesome foods around that do not come with organic certification