Food choices are made by budgetary, cultural or personal preferences, as well as health and environmental considerations of some people. Fortunately, there are some crossovers between the latter two that make it possible to buy and eat healthy foods for ourselves and for the planet.
And there are many reasons to address both, when factory farming is a leading cause of habitat loss in the UK, and diet-related diseases such as diabetes or obesity cause more preventable deaths than smoking across the world. world.
But knowing where to start is not always easy. And as Professor Simon Steenson of the British Nutrition Federation recently noted: “There is no ‘one size fits all’.
“Moderate meat consumption can play a role in a healthy and sustainable diet,” he said, adding that plants, beans, nuts, whole grains, fish and shellfish are important elements, while meat, high-fat foods and alcohol should generally be lower.
“What about vegan diets? They could lead to large reductions in greenhouse gas emissions and potential health benefits. But they can also increase our water footprint, are unrealistic for some people, and have nutritional implications. Iron, zinc, iodine, vitamin A and B12 are more bioavailable in foods of animal origin, ”said Steenson.
“Healthy and sustainable diets must consider the environmental impact, but also nutrition,” he added.
Fortunately, there are some simple and sustainable steps to tackle both:
Follow the NHS Eatwell guide, a “sensible family guide” to a plant-rich diet, a predominantly plant-rich diet with animal foods in moderation. If possible, buy meat that has been organically raised without chemicals and to the highest standards of animal welfare, or explore what regenerative agriculture is so you can ask the right questions at your local butcher or farmers market.
Eat more fruits and vegetables. They are the “cornerstone” of a healthy diet and at least five servings a day can reduce the risk of disease and ensure essential vitamins intake. Eating a variety of vegetables, not just the same ones, is equally important in providing the full range of nutrients.
Tips: Swap out the snacks for something healthier, add fruit to breakfast, or add canned or frozen veggies to meals.
Rebalancing to Choose Plant-Based Protein Sourcesalong with animal protein sources.
Tips: Add legumes or legumes like chickpeas, lentils or beans grown in Britain, as a base for salads or soups.
Think about the general composition of nutrients. of herbal alternatives.
Tips: Add things like unsalted nuts or seeds as a snack, which are full of unsaturated fats and healthy proteins, plus good sources of fiber, potassium, selenium, magnesium, thiamine, iron, and zinc. And think about where ingredients and whole foods come from: Spices, seeds, and herbs have the same supply chains as other foods.
Limit foods that are high in fat, salt, and / or sugar.
Tips: Be more portion-conscious and think about quantities. Plan ahead for healthier snacks, switching to things like whole grain toast with peanut butter or low-sugar whole grain cereals and milk.
Choose sustainable sources of fish and shellfish. It is recommended to eat at least two 140g servings of fish per week, with at least one oily fish such as mackerel.
Tips: Eat a wider variety of species, look for certifications or more local guides in your area, such as the Cornwall Good Seafood Guide or the Marine Conservation Society.
Waste less food and drink. Regardless of diet, reducing waste is essential, accounting for 10% of greenhouse gas emissions from our diet. Less than a third of the UK recognize the link between food waste and climate change.
Tips: Plan meals before you shop, set your refrigerator temperature correctly, use food and drink labels, and learn how to store each type of food.