60 second summary:
- Reducing our intake of meat, fish, eggs and dairy helps protect our environment
- Eating more plants can benefit our health and the planet
- Choose sustainable fish and RSPO-certified palm oil when shopping
- Eat in season for sustainability
- Include lots of variety to obtain the nutrients you need
- Beans, lentils, nuts, seeds, tofu, tempeh, wholegrains, fruit and vegetables are all very nutritious and sustainable
We are living in a time of climate change, extreme weather events and rising sea levels. Greenhouse gas emissions, deforestation, intensive farming, and overfishing have been implicated in accelerating these global changes. Food production has been shown to drive the loss of biodiversity (for example, when forests are cleared to make way for crops and cattle), and about a quarter of greenhouse gas emissions are associated with food production.
Advice about eating healthily and sustainably can be confusing. If you reduce your meat and dairy consumption, for example, will you still get enough nutrients?
6 ways to eat more sustainably:
- Eat more plants – Farming animals for their meat and dairy requires a lot of space, causing deforestation; it consumes a lot of water; animals require feed, which itself must be grown; and animals themselves release greenhouse gases (15% of all manmade greenhouse gas emissions come from the livestock industry*). Consequently, reducing your consumption of meat and dairy can benefit the environment.
- Eat more variety – 75% of the world’s food supply* comes from 12 plants and 5 animal species. Relying on such a narrow range of foods is not beneficial for agricultural or dietary diversity. We should try to expand the range of foods we eat. For more information on eating more plant-based foods, check out our article here: https://bit.ly/419n0RG.
- Eat only responsibly sourced fish and choose a wide range of types of fish and seafood.
- Try to avoid wasting food – 30% of the food we eat is wasted*, which contributes to greenhouse gas emissions. Only buy what you need and freeze what you can.
- Choose products with RSPO-certified palm oil – unsustainable palm oil leads to deforestation and threats to wildlife, as well as greenhouse gas emissions. However, alternatives to palm oil, like coconut oil, may be similarly unsustainable. So, choose products that use RSPO-certified sustainable palm oil.
- Eat locally and in season – buying produce that is in season and locally sourced can have sustainability benefits. Check out our blog on the benefits of seasonal eating here: https://bit.ly/3IEwBLi
*According to the Food and Agriculture Organisation (FAO)
How can I get all the nutrients I need if I eat less meat and dairy?
Meat, fish, dairy, and eggs are good sources of protein, omega-3 fats (especially in oily fish), and vitamins and minerals such as vitamin B12, calcium, iron, zinc, and iodine. If you are reducing your intake of animal foods, here are some plant-based alternatives that are both nutritious and sustainable.
- Beans and lentils provide protein, iron, zinc and fibre. Try adding them to curries, stews and potato-topped pies in place of meat or fish.
- Tofu, tempeh and seitan are made from soya beans and are high in protein, while also providing a source of iron.
- Wholegrains like oats, quinoa, wholegrain pasta, bread and rice provide fibre, some protein and B vitamins.
- Nuts and seeds provide essential fats, including omega-3s, as well as calcium (in sesame seeds and almonds), zinc and iron.
- Leafy green vegetables contain iron, calcium and magnesium.
- Eating your 5 a day, in a rainbow of colours, can help you to access a wide range of nutrients. In particular, vitamin C, present in many fruits and vegetables, can help you absorb plant-based sources of iron.
- Iodine can be hard to find if you reduce your intake of white fish and milk, and vitamin B12 is also very limited in plant-based foods. You can find it both in varying quantities in seaweed, but you might like to consider a supplement.
- Remember a lot of plant-based meat alternative products in the supermarket are high in salt, fat and saturates, so aren’t always healthy choices.
Conclusion:
Remember, you don’t have to go 100% plant-based to eat more sustainably. Just cutting down on your intake of meat, fish and dairy products can have benefits to both the environment and your health.
Claire Baseley – Consultant Nutritionist
