According to the Food and Agriculture Organization of the United Nations, “Sustainable Healthy Diets are dietary patterns that support all dimensions of individuals’ health and well-being; are low in environmental pressure and impact, accessible, affordable, safe, equitable, and culturally acceptable.”
Guiding principles include starting with breastfeeding (where possible), followed by a balanced diet with sufficient—but not excessive—food and plenty of water. It is rich in whole grains, legumes, nuts, and plenty of a variety of fruits and vegetables. Healthy, sustainable diets may include moderate amounts of animal-based foods (such as eggs, dairy products, and fish) and smaller amounts of meat, especially red meat. More broadly, they include minimizing food waste.
https://www.bda.uk.com/resource/what-is-a-sustainable-diet.html
Currently, our global food system is responsible for the following:
- One-fifth to one-third of all greenhouse gases are emitted by human activities contributing to climate change.
- Over two-thirds of global freshwater use.
- Over one-third of global land area.
- Additionally, we have a growing global population, expected to reach approximately 10 billion people by 2050.
This means that as the population grows, demand for animal-based foods, such as meat and dairy, will increase. This high demand for food will put extra pressure on our food system, which is already affected by climate change.
What changes can I make to eat more sustainably?
- The food and beverages we choose are as important for the health of the planet as they are for our own health.
- Globally, food production accounts for about one-third of all greenhouse gas emissions (which cause global warming), uses more than two-thirds of fresh water, and more than one-third of usable land.
- The environmental impact of different foods can vary, but there are some general principles we can all apply to aim for a healthier and more sustainable diet.
- In general, we should find ways to include more vegetables, fruits, beans, legumes, nuts, seeds, and whole grains in our diet to make it more ‘plant-rich’; this can be good not only for our health but also for the health of the planet.
- We should eat plenty of fruits and vegetables to get our DAILY 5 servings. These foods are good for our health and tend to have a lower environmental impact than some other types of food.
- We should try to choose meat as well as a variety of protein-rich foods such as beans and pulses.
- We should choose fish from sustainable sources whenever possible.
- We should aim to waste less food. Food waste costs the average UK household over £60 per month and contributes significantly to climate change.
https://www.nutrition.org.uk/creating-a-healthy-diet/eating-sustainably/
9 Tips for a Healthy and Sustainable Diet
1) Eat plenty of fruits and vegetables!
Fruits and vegetables are good for our health and most have a low environmental impact. There are exceptions, as some require a lot of resources to transport and keep fresh, so eating these less often can increase the sustainability of our diets. Examples include:
– Fragile or refrigeration-requiring fruits and vegetables (salads and berries)
– Vegetables grown under protected conditions (such as greenhouse tomatoes or cucumbers)
– Foods that use a lot of resources during transport (green beans, mange-touts, or fruits imported from the southern hemisphere).
2) Eat locally and in season.
If we choose what is in season, locally grown foods can be a sustainable choice. The cost of producing or storing local foods beyond their natural growing season may be higher than transporting foods that are in season elsewhere.
3) Avoid eating more than you need.
Consuming only what we need reduces demand on our food supply by decreasing overproduction. It also helps us stay healthy and avoid excessive weight gain. Limiting snacking to low-energy-density foods and paying attention to portion sizes are useful ways to prevent unnecessary overconsumption.
4) Replace animal proteins with plant-based proteins.
In general, producing animal-based proteins (especially beef) requires more resources than plant-based proteins (such as beans, legumes, and some grains). Eating a more plant-based diet also provides health benefits: plant-based foods provide more fiber and have lower saturated fat content, both of which can contribute to a reduced risk of cardiovascular disease.
For meat eaters, limiting meat consumption to 1-2 times a week, having meat-free days, and choosing more sustainable meats like chicken instead of beef can help reduce our ecological footprint.
For those choosing a vegan/vegetarian diet, combining different plant-based protein sources will ensure our protein needs are met.
5) Choose whole grains.
Unrefined grains generally require fewer resources than refined grains because they require less processing. They are also good for our health, reducing our risk of cardiovascular disease, type 2 diabetes, and obesity.
Whole-grain bread, whole-grain pasta, unrefined barley, buckwheat, and quinoa are excellent options.
Brown rice is a good alternative to white rice, but it should be consumed in moderation because its production requires a significant amount of water.
6) Choose sustainably sourced seafood.
Fish is a good source of healthy omega-3 fatty acids, which contribute to vision, brain function, and heart health. However, overfishing is depleting wild fish stocks. To get the necessary nutrients and reduce pressure on wild fish stocks, consume fish and seafood 1-2 times a week.
7) Consume dairy products in moderation.
Although dairy and dairy production have a significant environmental impact, dairy products are an important source of protein, calcium, and essential amino acids and are associated with a reduced risk of various chronic diseases such as metabolic syndrome, high blood pressure, stroke, and bowel cancer.
– Enjoy low-fat, sugar-free dairy products every day, but in moderation!
– Limit your consumption of high-fat cheese occasionally.
– For those who choose to eliminate dairy products entirely, opt for plant-based beverages fortified with vitamins and minerals such as calcium.
8) Avoid unnecessary packaging!
Food packaging, especially when made from non-recyclable materials, can have a significant impact on the environment. We can all reduce the amount of packaged products we buy (think of apples wrapped in plastic wrap instead of loose apples) or choose materials made from biodegradable, fully recyclable, or recycled materials.
9) Tap water! (NOT VERY RELEVANT FOR TR)
Water quality and safety standards are high in Europe. Instead of buying bottled water, we can refill a reusable water bottle at the tap as often as we like. Tap water costs much less than bottled water and reduces our ecological footprint.
https://www.eufic.org/en/food-production/article/practical-tips-for-a-healthy-and-sustainable-diet
