7 Steps To Make Your Diet More Sustainable (While Still Eating Your Favorite Foods)
The reason why an increasing number of people aim for sustainability is not only for the environment but also for personal health.
Think about your favorite foods…these are unquestionably healthy
Avocados (High water use and deforestation issues in some regions.)
Almonds (Extremely high water use, especially problematic in drought-prone regions like California.)
Bananas (Deforestation, high pesticide use, and significant waste in production and distribution.
Fish (certain types): Overfishing and bycatch issues, especially for species like bluefin tuna, Atlantic cod, and shrimp.)
But they also have an impact on our environment.
And there are the animal-based food types, which may or may not be healthy, depending on the quantity and quality eaten or the scientific source you are looking into.
Beef: High greenhouse gas emissions, deforestation, and significant water use.
Lamb: High greenhouse gas emissions similar to beef.
Pork: Significant water use and greenhouse gas emissions, though less than beef and lamb.
A debate around personal food choices can easily become moralizing.
For instance, years ago the German Green party suggested the government should introduce a "veggie day,” which caused outrage and backlash from the public who felt like they were being forced to give up their meat-eating habits.
If you force something onto people, they will resist.
A better way is to inform people about the impact of their food choices on the environment and their health, without judgment or pressure to change.
You won`t hear me say “Stop eating this”.
Thus, the goal is not to talk you out of your favorite foods. It is more about making smarter choices over time. Even smaller tweaks to your diet can have a huge positive impact.
For instance, I became aware of the amount of food that I threw in the thrash bin.
Did you know this amounts to 1,3 billion tons per year?
That means that 1/3 of all food ends up as waste.
Why Is Sustainable Food The Talk Of The Town
Eating a sustainable diet means choosing foods that are not only nutritious and beneficial to our bodies but also have a minimal impact on the environment.
It`s true that not everybody cares about it and some gym rats will insist that they need to eat meat daily because of the protein intake and the will to grow muscle, but there is a growing understanding that what we put into our bodies has an impact on the planet as well.
A few weeks ago, a colleague and I gave a presentation on sustainable diet
60% of the people participating in our presentation on sustainable nutrition stated that they perceive their diet not to be sustainable.
And these are the people showing interest in the topic, so the number in the overall population should be higher.
Research has shown that following a sustainable diet can have numerous health benefits. A plant-based diet consisting of whole foods such as fruits, vegetables, whole grains, beans, and nuts has been linked to lower rates of heart disease, obesity, diabetes, and certain types of cancer. It's also been found to improve digestion and boost energy levels.
What Makes A Sustainable Diet?
But what exactly makes a diet sustainable? Sustainable diets are those that promote both human health and environmental sustainability.
This means choosing foods
that are locally grown and in season
reducing processed and packaged goods
and limiting the consumption of animal products.
When we walk down the aisle of the supermarket, we find the fruits and veggies at the beginning.
If it weren't for globalization and those international food chains, we wouldn't be able to enjoy strawberries, blueberries, asparagus, or avocados all year long.
The fact that enough people are willing to pay the higher price for food items out of season makes them available year-round.
No judgment here, it is what it is.
The good thing is that there are signs of improvement.
Many consumers express a preference for seasonal foods, often due to perceptions of better taste, freshness, and lower environmental impact. However, this does not necessarily translate into exclusive purchasing habits.
For example, According to a 2018 survey by the International Food Information Council, about 59% of consumers reported trying to purchase locally grown or produced food, which often correlates with seasonal purchasing habits.
However, the decision to buy or not to buy is based upon different criteria.
Which means that…most consumers still rely on a mix of seasonal and out-of-season produce, driven by availability, convenience, and price.
How to eat more sustainable?
Eat More Plant Based-Foods
Place your meals around protein to be full long enough and load half of your plate with veggies for all their health benefits.
The climate profits because they typically have a much lower environmental impact than meat, dairy, and processed foods.
This does not mean you need to give up meat altogether.
You can start small, such as reducing the number of times you eat meat per week by one day.
If you don`t feel like you are missing out on anything, progress from there.
Eat Locally Grown And In Season
One way to do this is by choosing locally grown and seasonal produce. This not only supports local farmers but also reduces the carbon footprint of transporting food long distances.
In addition to fruits and vegetables, we can also choose sustainably raised meats and seafood. This means choosing grass-fed or pasture-raised animals that were not fed with antibiotics or hormones. By doing so, we support more humane treatment of animals and decrease the use of harmful chemicals in our food system.
Yes, this type of meat is more expensive.
It might mean that you eat meat less often. It also means that you have meat coming from more trustworthy sources.
A certain level of uncertainty will remain because we cannot be sure about the conditions under which the animals live.
Reduce Food Waste
Another aspect of a sustainable diet is reducing food waste.
Easy on paper, but how to make that work for you?
The answer is Meal Prep
Did you know the FDA reckons about 30 to 40% of our food supply ends up as waste?
One trick to beat this is planning your meals for the week ahead. That way, you buy just what you need. It`s important to keep an eye on expiration dates.
Most items can be eaten beyond the expiration date.
Rely on your senses: Did the texture change, the color, or does it smell bad?
Another smart way is arranging food items in the fridge according to their expiration date.
That could mean placing the items that expire soon in the front of the fridge or if you have different containers of eggs, place the ones expiring first on top of the other.
By knowing what you will eat and when there is a much higher chance of buying the right amount of portions.
Meal-Prep guarantees that you stick to healthy food and avoid waste.
Another huge benefit is the saving in money from this approach.
A sustainable diet is not the main focus of my coaching, but my clients and the environment profit because they meal-prep.
Support Local Farmers
Another important aspect of a sustainable diet is supporting local farmers and businesses. By purchasing produce and products from local sources, we reduce the carbon footprint associated with transporting goods from far distances. We also support our local economy and promote sustainable farming practices.
Again, this is more expensive than buying from the supermarket, but you can taste the difference in quality.
I had people tell me how much of a difference they taste in the eggs they buy from farmers.
Some ways to incorporate locally sourced foods into your diet include shopping at farmer's markets or joining a community-supported agriculture (CSA) program.
These options allow you to directly support local farmers and get fresh, seasonal produce.
At Restaurants
You can also look for restaurants that prioritize using locally sourced ingredients in their dishes. This not only supports the community but can also introduce you to new and unique flavors.
I find that scouting new restaurants and cafes is one of the most interesting things to do when new to a town.
I am lucky to live in an urban area, which has a high density of Restaurants. Even better, I live above a Restaurant that offers oriental-based foods.
Legumes, Falafel, grilled Cauliflower…the variety is huge and the taste is great.
If you happen to live in a more rural area, visiting restaurants might happen not as often.
Still, whenever you are traveling, you have access to new local and seasonal food.
Sustainable Alternatives
If you are sold on the idea of swapping some food items in favor of more sustainable one then this list is for you.
Your Attitude
“Sustainable food cannot taste good”
When it comes to behavior change, the all-or-nothing approach often leads to inertia.
That is why I suggest you consider a few simple changes, such as trying out new plant-based recipes. Perhaps the flavor is so delightful that choosing to forgo meat an additional day each week becomes an effortless decision.
Upon first inspection, a sustainable diet might be more expensive. Taking a closer look can lead to a different perception.
Many quick and easy sustainable recipes are available, and meal planning can help.
While some sustainable foods are more expensive, many like beans and seasonal produce are cheaper, and long-term savings come from improved health.
Plus, Sustainable foods can be flavorful with the right spices and recipes, and gradual integration into familiar meals can ease the transition.
Farmers' markets, CSAs, and online delivery can improve accessibility.
Finally, a well-planned sustainable diet can meet all nutritional needs.
Referring back to the presentation we gave, 67% of the participants said they want to avoid producing as much food waste and another 55% said they want to eat less meat.
What is the first thing you would change in your diet to make it more sustainable?