There’s a lot of advice on eating healthy, but what if you could also eat sustainably—without sacrificing the foods you love? We’ve created an easy-to-follow sustainable diet guide to help you get started.
So what, exactly is a sustainable diet? It's a diet that's vibrant, delicious, and good for both your health and the planet. It focuses on local, seasonal, and plant-based ingredients, supports sustainable farming practices, and uses fewer resources.
The food you eat has a bigger environmental impact than you might think, but by adopting a sustainable eating plan, you can make a big difference. Your diet is a personal choice, but cooking sustainable meals can be both simple and delicious.
Fruits and vegetables are rich in essential nutrients that optimize our health and typically have a much lower environmental impact compared to meat, dairy, and processed foods. However, some exceptions exist, including fragile produce that is shipped thousands of miles, vegetables grown in protected conditions (like hothouse tomatoes), and resource-intensive foods like almonds and GMO soy. By eating more locally sourced, seasonal produce, you can maximize both health benefits and sustainability.
Our food choices are harming both our health and the planet: 75% of the global food supply comes from just 12 plant and 5 animal species. This lack of variety in our diets puts pressure on critical ecosystems and threatens global food security. To create a more nutritious, flavorful, and eco-friendly meal, try building colorful plates filled with a variety of whole foods. And don’t be afraid to try unique, locally available ingredients!
One-fifth of the food that is produced for human consumption is lost or wasted globally. This loss and waste generates up to 10% of global greenhouse gas emissions—nearly five times that of the aviation sector. To help reduce waste, try buying only what you’ll eat before it spoils, composting your scraps, and freezing or preserving anything you won’t use immediately. There are also many other effective ways to reduce waste beyond just your diet!
Raising livestock for human consumption generates around 15% of total global greenhouse gas emissions—more than all transportation emissions combined. Still feel like you need animal protein to feel your best? Try limiting your consumption of meat and dairy products to just a few days a week. Whenever possible, choose more sustainable options, such as sustainably produced chicken instead of beef, to reduce your environmental impact.
Grow your own organic vegetables or support a local, sustainable farm. Choose in-season ingredients to reduce costs, as storing food beyond its growing season can be resource-intensive. By supporting local farmers, you not only benefit your health but also contribute to your local economy.
Aside from being bad for your health, processed foods require a lot of resources, and lose most of their nutrients during production. Even brown rice, which is considered a healthier alternative to white rice, consumes large amounts of water. To make more sustainable and nutritious choices, buy whole, unprocessed foods like buckwheat, quinoa, wild rice, unrefined barley, and wheat berries.
Seafood can be a healthy addition to your diet, but high demand and poor management have resulted in overfishing of popular species like North Sea cod and wild Atlantic salmon. To make more sustainable choices, explore alternatives such as barramundi, wild-caught sardines, or sustainably farmed shellfish. These options are not only delicious but also better for the environment.
Plant-based proteins, such as beans, pulses, and certain grains, are far less resource-intensive than animal proteins like beef and chicken. They are also heart-healthy and easier to digest. For a delicious, sustainable alternative, try swapping lentils for beef in dishes like tacos or shepherd’s pie—it's a flavorful and filling option that you might just love!
Proper food packaging, especially of meat and seafood, is critical for food safety. But when it is practical, opt for bulk items instead of individually packaged products, bring reusable shopping and bulk bags to the store, and choose products with sustainable packaging materials to help minimize waste
We hope this list has inspired you to make your diet more sustainable! Ready to take your eco-efforts further? Support reforestation today to help create a greener, healthier planet for future generations!
Meaghan works to share our story far and wide, manages our blog calendar, coordinates with the team on projects + campaigns, and ensures our brand voice is reflected across channels. With a background in communications and an education in environmental conservation, she is passionate about leveraging her creativity to help the environment!
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One Tree Planted, Inc.'s mission is to One Tree Planted and our partners work to reforest our planet, empowering communities, and fostering a healthier, greener future. Financial and other information about our charity’s purpose, programs and activities can be obtained by contacting Lisa Fielding, Chief Development Officer, 145 Pine Haven Shores Rd Ste 1000D Shelburne, VT 05482-7812 United States, 1-800-408-7850. If you are a resident of any of the following states, please review the relevant disclosure statement.
COLORADO: Colorado residents may obtain copies of registration and financial documents from the office of the Secretary of State, 303-894-2860, www.sos.state.co.us/ re: Reg. No 20193029414.
FLORIDA: A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE 1-800-HELP-FLA OR ONLINE AT www.FloridaConsumerHelp.com. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE. REGISTRATION #: CH66616
GEORGIA: A full and fair description of charitable programs and activities, and a financial statement consistent with the financial statement required to be filed with the Secretary of State pursuant to Code Section 43-17-5, will be sent upon request.
ILLINOIS: Contracts and reports regarding One Tree Planted, Inc. are on file with the Illinois Attorney General.
MARYLAND: For the cost of postage and copying, documents and information filed under the Maryland charitable organizations laws can be obtained from the Secretary of State, Charitable Division, State House, Annapolis, MD 21401, 800-825-4510. A copy of the organization’s current financial statement is available on request.
MICHIGAN: MICS No. 65659.
MISSISSIPPI: The official registration and financial information of One Tree Planted, Inc. may be obtained from the Mississippi Secretary of State’s office by calling 1-888-236-6167. Registration by the Secretary of State does not imply endorsement by the Secretary of State.
NEW JERSEY: INFORMATION FILED WITH THE ATTORNEY GENERAL CONCERNING THIS CHARITABLE SOLICITATION AND THE PERCENTAGE OF CONTRIBUTIONS RECEIVED BY THE CHARITY DURING THE LAST REPORTING PERIOD THAT WERE DEDICATED TO THE CHARITABLE PURPOSE MAY BE OBTAINED FROM THE ATTORNEY GENERAL OF THE STATE OF NEW JERSEY BY CALLING (973) 504-6215 AND IS AVAILABLE ON THE INTERNET AT https://njconsumeraffairs.state.nj.us/public-charity-search-results/. REGISTRATION WITH THE ATTORNEY GENERAL DOES NOT IMPLY ENDORSEMENT.
NEW YORK: Upon request, a copy of the latest financial report filed with the Attorney General as well as a full description of the programs and activities supported by contributions can be obtained by contacting One Tree Planted, Inc. at 145 Pine Haven Shores Rd Ste 1000D Shelburne, VT 05482-7812 United States. Financial reports can also be obtained from the charities registry on the Attorney General’s website or by writing the Charities Bureau at 28 Liberty Street, New York, NY 10005. For more information about charities, visit the Charities Bureau online at www.charitiesnys.com or call 212-416-8401.
NORTH CAROLINA: Financial information about this organization and a copy of its license are available from the State Solicitation Licensing Branch at 1-888-830-4989 (within North Carolina) or (919) 807-2214 (outside of North Carolina). The license is not an endorsement by the State.
OREGON: Registration in no way constitutes or implies any endorsement, sanction or approval of the solicitation, its purposes, the manner in which it is conducted or the person or organization conducting it, by the Attorney General or any other governmental agency or officer.
PENNSYLVANIA: The official registration and financial information of One Tree Planted, Inc. may be obtained from the Pennsylvania Department of State by calling toll-free, within Pennsylvania, 1-800-732-0999. Registration does not imply endorsement.
VIRGINIA: A financial statement is available from the State Office of Consumer Affairs in the Department of Agriculture and Consumer Services P.O. Box 1163, Richmond, VA 23218.
WASHINGTON: The notice of solicitation required by the State Office of Consumer Affairs is on file with the Washington Secretary of State, and information relating to financial affairs of One Tree Planted, Inc. is available from the Secretary of State, and the toll-free number for Washington residents: 800-332-4483.
WEST VIRGINIA: Upon request, the estimated percentage of the money collected which will be applied to the cost of solicitation and administration or how much of the money collected will be applied directly for the charitable purpose will be provided. West Virginia residents may obtain a summary of the registration and financial documents from the Secretary of State, State Capitol, Charleston, West Virginia 25305. Registration does not imply endorsement.
WISCONSIN: A financial statement of One Tree Planted, Inc. disclosing assets, liabilities, fund balances, revenue and expenses for the preceding fiscal year is available upon request.
CONTRIBUTIONS ARE DEDUCTIBLE FOR FEDERAL INCOME TAX PURPOSES IN ACCORDANCE WITH APPLICABLE LAW. REGISTRATION IN A STATE DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION OF ONE TREE PLANTED, INC. BY THE STATE.
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