In the last hundred years, we’ve seen things like climate change, how we use land and water, and air pollution getting worse globally. This makes it clear that we should look at things from a sustainability perspective. Climate experts say that governments, industry leaders, and consumers must take action immediately. This includes making changes to the food we produce and how we eat. Sustainability, as it refers to food and nutrition, is often termed “sustainable diet”

What Is a Sustainable Diet

The word “sustainable” in the dictionary means something that can be kept up or maintained. The environment has many different factors, and there are various ways to measure and assess them, including figuring out how things interact.

In discussions about policies, people often talk about “sustainable diets.” This means considering not just the environment but also ethical, social, and economic factors. Together, these make up the three main principles of sustainability.

The official definition of a sustainable diet from the Food and Agriculture Organisation (FAO) of the United Nations is:

“Sustainable Healthy Diets are dietary patterns that promote all dimensions of individuals’ health and wellbeing; have low environmental pressure and impact; are accessible, affordable, safe and equitable; and are culturally acceptable.”

What to Eat in a Sustainable Diet?

No fixed rules define what makes a diet sustainable. Nevertheless, certain diets and food choices tend to be more sustainable than others, and opting for them can assist individuals in lowering their environmental impact.

The University of Oxford hosts the Food Climate Research Network (FCRN). Tara Garnett, their director, has been actively researching the intersection of better diets and food systems. She supports consumer messages promoting healthy and sustainable diet choices. These choices include:

• Eating a diverse range of foods.
• Achieving a balance between energy intake and energy needs.
• Choosing minimally processed tubers and whole grains, legumes, fruits, and vegetables.
• Consuming meat in moderate quantities, using all animal parts.
• Moderating the consumption of dairy products or alternatives rich in calcium and micronutrients.
• Including unsalted seeds and nuts.
• Consuming small quantities of fish and aquatic products from certified fisheries.
• Limiting the intake of foods high in fat, sugar, or salt and low in micronutrients.
• Using oils and fats with a beneficial Omega 3:6 ratio, such as rapeseed and olive oil.
• Preferring tap water over other beverages, especially soft drinks.

How to Start a Sustainable Diet

Getting started with a more sustainable diet is often easier when approached step by step. Making drastic changes all at once can be challenging and may lead to reverting to old habits. To gradually reduce environmental impact and improve health, consider the following steps:

Eat less animal products

It’s not necessary to eliminate meat entirely. Start with small reductions in consumption over time. Designate a day each week for plant-based meals, like the “meat-free Monday” initiative. This not only reduces your carbon footprint but can also benefit your health.

Eat plants

Fruits, vegetables, and grains are nutrient-rich and contribute to better health. They require fewer resources and have a lower environmental impact than meat and animal products. Opt for plant-based proteins like tofu, legumes, and beans.

Flip the plate

Aim to have at least half your plate filled with vegetables and one-quarter with grains. This naturally makes your meals more sustainable compared to a plate dominated by meat.

Shop locally

Reduce environmental impact by buying local foods, including both plant and animal products. Support producers who use eco-friendly growing methods, such as regenerative farming.

Eat Seasonal

Eating locally also means eating seasonally, reducing the need for long-distance shipping, and cutting down on greenhouse gas emissions.

Meal plan to reduce food waste

Plan your weekly meals, shop for what you need, and use leftovers to minimize food waste. Food waste contributes significantly to greenhouse gas emissions.

Cut down on processed foods:

Processed foods require extensive resources for manufacturing and transportation. Replace packaged foods with whole foods like grains, fruits, and vegetables.

Eat fewer calories

Reducing overall food consumption is a sustainable approach. Consuming fewer calories means using fewer resources. You can maintain a healthy diet with essential nutrients while potentially achieving weight loss.

Summary

A sustainable diet emphasizes consuming more whole-plant foods. While individuals may still opt for animal products, the emphasis is on significantly lower quantities. Individuals contemplating a shift to a more sustainable diet should contemplate a diet they can commit to and begin with small steps.

References: 

1. Bastian, G. E., Buro, D., & Palmer-Keenan, D. M. (2021). Recommendations for integrating evidence-based, sustainable diet information into Nutrition Education. Nutrients, 13(11), 4170. doi:10.3390/nu13114170 
2. (N.d.-a). Retrieved from https://www.medicalnewstoday.com/articles/327314 
3. (N.d.-b). Retrieved from https://www.fao.org/3/ca6640en/ca6640en.pdf 
4. Bda. (n.d.). Retrieved from https://www.bda.uk.com/food-health/your-health/sustainable-diets.html