1. Eat more fruits and vegetables
Fruit and vegetables are good for our health, and most come with a
low environmental impact. There are exceptions, as some require a lot of
resources to transport and keep fresh, so eating these less frequently
can increase the
sustainability of our diets. Examples include:
- fruits and vegetables that are fragile, or require refrigeration (salads and berries)
- vegetables that are grown in protected conditions (such as hot-house tomatoes or cucumbers)
- foods that use a lot of resources during transport (green beans, mange-touts, or berries imported from the southern hemisphere).
2. Eat locally, when in season
Locally-grown foods can be a sustainable choice, if we choose those
that are in season where we live. The cost of producing or storing local
foods beyond their natural growing seasons could be higher than
shipping foods that are in season somewhere else.
3. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by
decreasing excess production. It also helps to keep us healthy and avoid
excessive weight gain. Limiting snacking on energy-dense low-nutrient
foods and paying attention to portion sizes are all useful ways to avoid
unnecessary overconsumption.
4. Swap animal proteins for plant-based ones
In general, more resources are needed to produce animal-based
proteins (especially beef), compared to plant-based proteins (such as
beans, pulses and some grains). Eating a more plant-based diet also
brings health benefits: plant-based food provides more fibre, and has a
lower saturated
fat content, both of which can contribute to a decreased
risk of cardiovascular disease.
- For meat-eaters, limiting meat consumption to 1-2 times a week,
having meat-free days and choosing more sustainable meats like chicken
over beef can help us reduce our ecological footprint.
- For those choosing a vegan/vegetarian diet, combining different sources of plant-based protein will ensure our protein needs are met.
5. Choose whole grains
Non-refined cereals are
generally less resource intensive to produce than refined ones as they
require fewer processing steps. They are also good for health, reducing
our risk of cardiovascular diseases, type 2 diabetes, and overweight.
- Whole meal bread, whole grain pasta, unrefined barley, buckwheat and quinoa, are great choices.
- Brown rice is a good substitute for white rice, but it should be
enjoyed in moderation, as a lot of water is used during its production.
6. Choose sustainably sourced seafood
Fish is a good source of healthy omega-3 fatty acids, which
contribute to normal vision, brain function and heart health. However,
overfishing is causing wild fish stocks to become depleted. In order to
benefit from the necessary nutrients and reduce pressure on wild fish
stocks:
- consume fish and seafood 1-2 times weekly to provide the necessary nutrients and reduce pressure on wild fish stocks.
- choose fish and seafood marked with a sustainability label from certified organisations such as the Marine Stewardship Council.
7. Eat dairy products in moderation
While milk and dairy
production has
an important environmental impact, dairy products are an important
source of protein, calcium and essential amino acids, and have been
linked to reduced risk of several chronic diseases, including metabolic
syndrome, high blood pressure, stroke, bowel
cancer and type 2 diabetes.
- Enjoy low-fat unsweetened dairy products daily, but in moderation.
- Limit consumption of high-fat cheeses to occasional.
- For those of us who choose to eliminate dairy completely, opt for
plant-based drinks that are fortified with vitamins and minerals, like
calcium.
8. Avoid unnecessary packaging
Food packaging, especially when made of non-recyclable materials can
have a huge impact on the environment. We all can reduce the amount of
packaged products we buy (think of bulk apples versus cling-film wrapped
ones), or opt for materials that are biodegradable, fully recyclable,
or made from recycled materials.
9. Drink tap water
In Europe, the standards of water
quality
and safety are high. Instead of buying bottled water, we can re-fill a
reusable water bottle at the tap as many times as we want. Tap water
costs a fraction of the price of bottled water and reduces our
ecological footprint.
