Planet-Friendly Eating: Diet Changes For A Greener World

The food we eat is having a devastating impact on the planet. Food production is a major driver of wildlife loss and climate change, with a quarter of global greenhouse gas emissions associated with what we eat. But it's not just about emissions. Our diets are also causing soil degradation, water scarcity and biodiversity loss. The good news is that by making some simple changes to our diets, we can significantly reduce our environmental impact and improve our health at the same time.

Reduce meat consumption

The livestock sector, which includes raising cows, pigs, and chickens, generates as much greenhouse gas emissions as all cars, trucks, and automobiles combined. Cattle ranchers have cleared millions of square kilometres of forests for grazing pastures, decimating natural "carbon sinks". A shift to more plant-based foods is essential to combating climate change, soil, air and water pollution, ocean dead zones, and other problems caused by industrial livestock production.

• Start slow and gradually reduce meat consumption, particularly beef and pork.
• Eliminate meat from one meal a day, then one day a week, or adopt a "meatless Monday" plan.
• Replace meat with poultry like chicken or turkey, which have smaller carbon footprints.
• Beans, nuts, and seeds are good protein substitutes for meat.
• Make fresh fruits and vegetables a bigger part of your diet.
• Buy sustainable or organic fresh produce whenever possible.

Minimise food waste

Food waste is a significant contributor to climate change, accounting for approximately 8-10% of global greenhouse gas emissions. The good news is that there are many ways to minimise food waste and make a positive impact on the planet. Here are some detailed and direct instructions to help you minimise food waste:

Plan and Shop Smart:

Before heading to the grocery store, plan your meals for the week and create a detailed shopping list. Stick to your list when shopping and avoid impulse purchases. Check your pantry and fridge to see what you already have and try to use up those items first. Buy only what you need and are sure to use.

Store Food Properly:

Understand how to store different types of food properly to prolong their shelf life. Keep your pantry and refrigerator organised and clutter-free so you can easily see and access your food items. Implement the First In, First Out (FIFO) rule by rotating older items to the front so they are used first. Set your refrigerator to the optimal temperature and utilise your freezer for leftovers and perishable items.

Get Creative with Leftovers:

Designate a "Leftovers Night" once a week to clean out your fridge. Get creative and use leftover ingredients to try new recipes. Use websites and apps that suggest recipes based on the ingredients you already have. Freeze leftovers if you can't eat them right away to extend their shelf life.

Understand Expiration Dates:

Learn to interpret expiration dates accurately. With the exception of infant formula, there are currently no regulations or standards for "Best By," "Use By," "Eat By," and "Sell By" dates. Trust your senses to determine if a food item has spoiled. Most dairy products are good for days after the expiration date, and eggs can stay fresh for months.

Don't Peel Everything:

Stop peeling carrots, cucumbers, potatoes, and apples. Simply wash them thoroughly and eat them with the peel. This reduces edible waste and saves you time in the kitchen.

Composting:

Start composting your food waste. While composting is only slightly better than sending food waste to landfills, it is still a useful practice. Turn inedible scraps into compost to keep them out of landfills, reducing methane emissions.

Eat seasonal, local produce

Eating seasonal, local produce is a simple yet impactful way to improve your health, protect the planet, support your community, and save money.

Firstly, local, seasonal produce is often fresher and more nutritious. Studies show that between 10 to 50% of nutrients may be lost during the weeks between harvesting and arriving on the supermarket shelf. In contrast, local, seasonal produce is harvested at peak ripeness, retaining more nutrients and flavour. Eating with the seasons also encourages a wider variety of fruits and vegetables, as different items are available at different times of the year. This variety is beneficial to our health, as different fruits and vegetables contain unique nutrients that our bodies need.

Secondly, buying local and seasonal produce can help you stick to your budget. Shopping at a farmer's market can be more affordable because you are less likely to be tempted by extra products, and the prices are often the same or lower than at the grocery store. Buying directly from farmers also allows you to ask questions about how your food was grown, giving you peace of mind about what you and your family are eating.

Thirdly, eating local and seasonal produce can help defend against climate pollution. Food production is responsible for about 25% of the pollution causing unnatural weather extremes worldwide. The further your food travels, the more climate pollution it generates through transportation, refrigeration, and storage. When you buy from a local farmer, you reduce these "food miles" and the associated climate pollution. Additionally, shopping at a farmer's market allows you to talk to the farmers about their growing practices and choose regenerative agricultural practices that restore soil health and protect the environment.

Finally, choosing local and seasonal produce supports local farmers and strengthens your community. Buying from small-scale farmers helps them thrive and makes your community more resilient to price shocks from climate disasters and supply chain disruptions. It also creates jobs and strengthens your local economy by keeping money in the community. Shopping at a farmer's market also strengthens community bonds, as it encourages social interactions and builds trust and a sense of belonging among community members.

In conclusion, eating seasonal, local produce is a small action that can have a positive impact on your health, the planet, your community, and your wallet. It is a simple and effective way to make a difference.

Diversify your diet

The EAT-Lancet Commission has found that diets worldwide are becoming increasingly homogenous, with a heavy focus on energy-rich crops that are poor in macronutrients. In the last 100 years, more than 90% of crop varieties have disappeared. Today, just nine plant species account for 66% of total crop production. This has resulted in nearly one in three people suffering from some form of malnutrition, with many countries facing the dual challenges of undernutrition and obesity.

To address this issue, it is important to diversify your diet and include a variety of plant-based foods. This not only improves your health but also helps reduce your environmental impact. Moving towards a diet with a diversity of plant-based foods and away from highly processed foods, refined grains, and added sugars could prevent up to a quarter of all adult deaths, according to the EAT-Lancet Commission.

So, how can you diversify your diet? Here are some tips:

• Include a variety of plant-based proteins: Legumes, nuts, seeds, whole grains, fungi, tofu, tempeh, cheeses, seaweed, and even insects are all delicious and healthy options to include in your meals. These alternatives to meat can reduce your environmental footprint and improve your health.
• Explore new ingredients and recipes: Don't be afraid to try new ingredients and experiment with recipes from different cultural backgrounds. By incorporating a variety of new foods into your diet, you can enhance your culinary skills and add excitement to your meals.
• Support local and seasonal produce: Choosing locally sourced and seasonal food options can reduce the energy used in transportation. It also promotes a connection to nature's cycles and provides fresher, more nutritious produce.
• Preserve traditional diets: The Planetarian Diet guidelines can be adapted to include traditional diets. Heirloom or indigenous varieties of fruits, vegetables, and grains can be incorporated into meal planning, celebrating cultural diversity and supporting agricultural biodiversity.
• Reduce meat consumption: Consider making half of your daily meals vegetarian. This will not only benefit the planet but also your health, as a high intake of red and processed meat is linked to an increased risk of chronic diseases.
• Plan your meals: Weekly meal planning can help you diversify your diet by allowing you to try new recipes and ingredients. It also ensures you only buy what you need, reducing food waste.

Understand food as a process

Food is a complex process, and it's important to understand it as such. From farm to fork, there are many steps involved, and many opportunities to make choices that can positively or negatively impact the planet.

Firstly, it's worth noting that the global food system is a major driver of environmental degradation, climate instability, and biodiversity loss. Food production is responsible for a large chunk of annual greenhouse gas emissions, with farming animals for meat and dairy being a significant contributor. The livestock industry alone generates nearly 15% of all greenhouse gas emissions. With this in mind, it's clear that reducing meat consumption, especially red meat, is one of the most effective ways to lower your carbon footprint and climate impact. Factory-farmed meat production contributes heavily to greenhouse gas emissions and deforestation, and a high intake of red and processed meats is linked to an increased risk of developing chronic diseases.

However, it's important to approach dietary changes with nuance. While plant-based diets are generally more sustainable and healthier, it's not realistic or necessary for everyone to become vegetarian or vegan. A diverse diet is essential, and it's important to consider cultural and nutritional needs when making dietary changes. For example, dairy products are a good source of calcium, and some vitamins and minerals are more difficult to obtain on a fully plant-based diet. Additionally, food production is not solely responsible for environmental degradation. Packaging, transportation, marketing, and selling all play a part in the environmental impact of the food we eat.

Therefore, it's important to consider the entire food system when making choices about what to eat. This includes choosing locally sourced and seasonal food options, reducing food waste, supporting sustainable agriculture, and advocating for transparent and sustainable practices from producers and retailers. By understanding food as a process, we can make informed choices that benefit both our health and the planet.

Frequently asked questions