Eat Healthy and Think Better

 

Each of us contributes to the impact that our food system has on the planet. We can all commit to making the world a healthier place to live, through small but achievable changes to our diets.

1.      Eat more fruits and vegetables

2.      Eat locally, when in season

3.      Avoid eating more than needed, especially treats

4.      Swap animal protein for plant-based ones

5.      Choose whole grains

6.      Choose sustainably sources seafood

7.      Eat dairy products in moderation

8.      Avoid unnecessary packaging

9.   Drink tap water

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 over consumption.

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. 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.

7