Eating For The Planet: Can Diet Make A Difference?

The food we eat has a significant impact on the planet. Food production accounts for roughly a quarter of the world's greenhouse gas emissions, and scientists have found that limiting global warming is impossible without significant changes to how we eat. The good news is that small changes to our diet can benefit the planet. For example, reducing meat consumption, especially red meat, is one of the most effective ways to lower your carbon footprint. Adopting plant-rich diets uses less land, produces fewer emissions, requires less water, and improves animal welfare. In addition, reducing food waste is another critical way to help the planet. Americans waste a lot of food, with nearly one-third of it being thrown away, and food is the single biggest component of landfills. By making these simple changes, we can not only improve our health but also play a crucial role in saving our planet.

Reducing meat consumption

Meat consumption is a highly contentious topic, with meat being a staple in many cultures and diets worldwide. However, there is overwhelming evidence that overconsumption of meat is detrimental to both human and environmental health. Here are some reasons why reducing meat consumption can help save our planet:

Environmental Impact

The livestock sector, which includes raising cows, pigs, and chickens, generates a significant amount of greenhouse gas emissions, contributing to climate change. According to a study, animal agriculture is responsible for 56% of GHG emissions from the food sector and uses 83% of our farmland globally. Cattle farming alone is directly responsible for 71% of Latin American deforestation, leading to an annual forest loss of 2.71 million hectares.

Health Impact

Excessive meat consumption has been linked to an increased risk of non-communicable diseases such as coronary heart disease, type 2 diabetes, obesity, and certain cancers. A shift towards a more plant-based diet can improve human health and reduce the risk of these diseases.

Sustainable Alternatives

Adopting plant-rich diets that use less land, produce less greenhouse gas, require less water, and improve animal welfare is essential. Beans, vegetables (excluding greenhouse-grown), and some sustainably farmed seafood are considered environmentally friendly and healthy options. Even a small shift, such as replacing 10% of your daily caloric intake from meat to plant-based sources, can cut your food-based environmental footprint by over 30%.

Systemic Change

Individual Action

You can make a difference by committing to reducing your meat and dairy consumption by a few meals per week. Explore plant-based alternatives, increase your intake of fresh fruits and vegetables, and support sustainable agriculture by buying local, organic, or sustainably produced food whenever possible.

Minimising food waste

Food waste is a significant issue, with one-third of all food produced globally lost or wasted. This amounts to over 1 billion tonnes, or 24% of the world's food supply, which is enough to feed every undernourished person on the planet. Food waste is not just a humanitarian concern, but an environmental one. Wasted food costs the global economy over $1 trillion each year and accounts for 8-10% of global greenhouse gas emissions.

Planning and buying

Planning meals and writing a shopping list can help ensure that you only buy what you need. Understanding the difference between "use-by" and "best-before" dates is also important, as is correctly storing food to prolong its life.

Reducing waste at home

Being creative with leftovers can help to reduce waste. There are websites and apps that suggest recipes based on the ingredients you already have, helping you to use up food before it goes bad. Freezing food is another option, especially for produce, to prolong its life.

Composting

Making compost out of inedible remnants can help to fertilise your garden and keep food waste out of landfills, where it produces methane, a potent greenhouse gas.

Food sharing and donation

Sharing extra food with friends, neighbours, or those in need can help to reduce waste. There are also local food-sharing schemes that you can contribute to.

Education and advocacy

Educating yourself and others about food waste can help to raise awareness and prevent waste. This includes understanding the environmental and social impacts of food waste and sharing this knowledge through social media and other platforms.

Government and policy action

Calling on governments and policymakers to prioritise the reduction of food waste is important. This includes advocating for transparent practices and nutritional values from producers and retailers, as well as supporting policies that facilitate food redistribution and standardise food date labelling.

Choosing local and seasonal foods

Fresher, More Nutritious Food

Local and seasonal produce is often fresher and packed with more nutrients than food that has been shipped long distances. Studies show that between 10 to 50% of nutrients may be lost during the time it takes for food to get from the farm to the supermarket shelf. By contrast, local, seasonal produce is harvested at peak ripeness and doesn't have to travel far to reach your plate.

Eating with the seasons also means consuming a wider variety of fruits and vegetables, as different items are available at different times of the year. This variety ensures your body gets a broader range of the nutrients it needs to stay healthy. Plus, freshly picked food just tastes better! Think of the burst of sweetness from a strawberry picked off the bush in summer compared to one bought from the grocery store in January.

Sticking to Your Budget

Shopping at a local farmer's market can help you stick to your budget. You're less likely to be tempted by extra products like snacks and home goods, and the prices are often the same or even lower than at the grocery store. Plus, by buying directly from farmers, you can ask questions about how your food was grown, so you know exactly what you and your family are eating.

Many growers also offer community-supported agriculture (CSA) programs, where you pay a set amount upfront to the farm and receive regular boxes of fresh, seasonal produce throughout the season. This option helps support farmers with their upfront costs and may work out cheaper than shopping at the grocery store.

Defending Against Climate Pollution

Food production contributes about 25% of the pollution driving unnatural weather extremes worldwide. The further your food travels, the more climate pollution it generates, especially when it comes to transportation, refrigeration, and storage. When you buy from a local farmer, you reduce this journey, also known as "food miles," and the associated climate pollution.

But food miles are only part of the story. The methods used to grow our food also play a significant role in how much they pollute the planet. When you shop at a farmer's market, you have the opportunity to talk to the farmers directly about their growing practices. Look for farmers who use regenerative agricultural practices, which restore soil health and protect the living things in our environment.

Supporting Local Farmers and Communities

Choosing food grown by local farmers helps small-scale farmers thrive and supports your local economy. Communities with thriving local farms are better prepared to face price shocks from climate disasters and supply chain disruptions.

For example, imagine a hurricane hits a large farming area, destroying crops and blocking roads and shipping routes. If your community relies primarily on produce from that area, you'll likely experience delays or shortages and price increases. In contrast, local farmers may be able to bounce back faster, as they don't have to rely on long supply routes.

Buying local also creates jobs and strengthens your local economy by keeping more money in the community. It even strengthens community bonds, as people who shop at farmer's markets have more social interactions than those who shop at grocery stores.

Strengthening Your Connection to Nature

Most store-bought food is packaged and shipped from faraway places, disconnecting us from the natural rhythms of food production and the people who grow it. Eating seasonally and shopping at farmer's markets can help reconnect us to where our food comes from and build an appreciation for the changing seasons and the natural cycles that sustain us.

In Conclusion

Supporting sustainable agriculture

• Buy sustainably—Purchase food from producers and retailers specializing in sustainable products. This type of agriculture can create up to 30% more employment and generate higher incomes.
• Know what you're eating—Pesticides, herbicides, and antimicrobial drugs are often used in farming and can have detrimental effects on human health. Do your research about where your food comes from and how it's produced. Choose sustainably-farmed whole foods over intensively-farmed and highly-processed food products.
• Support local producers and small businesses—Buying locally produced food reduces fossil fuel emissions associated with transport and cold chain storage. It also helps to build relationships with local producers and retailers, allowing you to understand how your food is produced and express your concerns.
• Plant your own garden—Growing your own produce eliminates the need for chemicals, packaging, and fuel for transport. Fruits, vegetables, and herbs in their natural form are also highly nutritious and relatively low in cost. You can also engage your community by building a community garden.
• Reduce food waste—A third of all food produced is lost or wasted. Plan your meals ahead of time and buy only what you need. Store food correctly and be creative with leftovers. You can also compost food scraps to reduce waste and fertilize your garden.
• Call for transparency and advocate for sustainable agriculture—Call on governments and policymakers to prioritize sustainable agriculture and the reduction of food waste. Use your social media platforms to share information and form networks to raise awareness and drive change.

Embracing plant-based diets

A plant-based diet focuses on whole foods derived from plants, including fruits, vegetables, whole grains, legumes, seeds, nuts, and beans. It does not necessarily mean becoming a vegetarian or vegan and never consuming meat or dairy again. Instead, it encourages proportionally choosing more plant-based foods.

Benefits of a plant-based diet

Health benefits

A plant-based diet can help manage your health and weight. It can lower body weight, blood pressure, and the risk of heart disease, cancer, and diabetes.

Environmental benefits

According to a report by the U.S. Food and Agriculture Organization, the meat industry has a significant impact on water, soils, the extinction of plants and animals, the consumption of natural resources, and global warming. The meat and dairy industries alone use one-third of the Earth's freshwater, with a single quarter-pound hamburger patty requiring 460 gallons of water—the equivalent of almost 30 showers—to produce.

Adopting plant-rich diets would use less land, produce fewer greenhouse gases, require less water, and improve animal welfare. It would also make more cropland available, which is crucial with the global population expected to reach 9 billion by 2050.

Animal welfare benefits

Ninety-four percent of Americans agree that animals raised for food deserve to be free from abuse and cruelty. However, 99% of these animals are raised in factory farms, enduring inhumane conditions. Plant-based diets help prevent animal cruelty and suffering.

How to embrace a plant-based diet

Start small

Begin by adding a "Meatless Monday" to your meal plan and find one simple and delicious recipe to try each week. Once you have a few favorites, you can gradually increase the number of plant-based meals you eat per week.

Change your plate proportions

Instead of completely giving up meat-based protein, try reducing the amount you consume. For example, opt for a vegetable-heavy stir-fry with a few slices of beef or a salad with chicken. Once you adjust to smaller quantities of meat, try replacing it with plant-based proteins like tofu, seitan, or beans.

Be prepared when dining out

If possible, examine the restaurant menu ahead of time so you can arrive with a plan. Don't be afraid to ask for vegan options and request substitutions or omissions as needed. Many restaurants now offer tasty, meat-free options to accommodate the increasing number of people choosing a vegetarian lifestyle.

Share a dish

When attending a party or potluck, bring a plant-based dish to share. This will ease your worries about food options. Let your host know ahead of time, or be upfront and find out if any modifications can be made to accommodate your preferences.

Accommodate family members

Transitioning to a plant-based diet can be tricky when family members are not on the same page. Dr. Reshma Shah, a plant-based eating advocate, recommends approaching this situation with compassion and flexibility. Communicate your needs, but also be willing to compromise to reach an amicable solution.

Feeling satisfied

A plant-based diet does not have to mean boring, tasteless food. Bulk up your meals with filling, fiber-rich whole grains, plant-based proteins, and healthy fats. Try plant-based meat substitutes like Beyond Beef, seitan, and veggie burgers when you crave your favorite meat-based comfort foods.

Remember, small, consistent changes can lead to significant benefits for both your health and the planet. Treat yourself and others with compassion as you embrace this new lifestyle, and take time to enjoy the different flavors and textures that plant-based eating has to offer.

Frequently asked questions