Sustainable Diet Tips: How to Eat Healthy While Protecting the Planet

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 exerts 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 meal planning to narrow down your purchases to only what you’ll eat before it spoils, composting your scraps, and freezing or preserving anything you won’t use immediately.

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 confining your consumption of meat and dairy products to just a few days a week. And whenever possible, choose more sustainable options, such as sustainably produced chicken instead of beef, to reduce your environmental footprint.

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 can be easier to digest. For a delicious, sustainable alternative, try swapping lentils for the 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