It’s a new year! If you’re considering your goals for 2022, why not make changes that will have a lasting impact on your health and the environment. As the need to combat climate change makes headlines around the world in 2021, we are all more aware that the food choices we make have a direct impact on the environment.
Our food and climate change
- Food production accounts for 15-30% of total greenhouse gas (GHG) emissions in the UK and contributes significantly to global warming.
- The 2018 report from the United Nations Intergovernmental Panel on Climate Change (IPCC) notes that livestock production is by far the largest contributor to dietary greenhouse gas (GHG) emissions.
- Recommendations from the Eat-Lancet Commission published in 2019 include reducing the consumption of meat and dairy products.
- In the UK, 70% of food waste comes from our homes, worth around £14 billion a year and costing 25 million tonnes of greenhouse gas emissions.
- 9.5 million tonnes of all food produced is spoiled or wasted each year in the UK, with the majority (71%) consumed at home.
One of the easiest ways to reduce our carbon footprint is to reduce our meat and dairy consumption, reduce our food waste, and eat more plant-based meals.
The official definition of sustainable food from the Food and Agriculture Organization of the United Nations (FAO) is:
“Sustainable diets are diets with low environmental impact that contribute to food and nutritional security and healthy lives for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically just and affordable; nutritionally adequate, safe and healthy while optimizing natural and human resources.
What you choose to put on your fork is more powerful than any pill or medicine when it comes to our health and our environment.
What does this mean in practice?
First, you don’t need to switch to an exclusively vegan diet to make a difference. There’s a certain type of “all or nothing” thinking that many people are prone to, where if we make a mistake, we’re tempted to screw it up. Rather, it’s about making small, incremental changes that fit into your lifestyle for a positive impact.
Here are my 10 best tips for eating more sustainably.
Keep it seasonal. During the winter months, fresh fruits and vegetables may not be as plentiful, but many options are still available. January, for example, is the month of apples and pears, Jerusalem artichokes, parsnips, kale, celery root, citrus fruits, chard and cabbage. Make batches of warming stews and soups that can also be frozen in portions for a quick, healthy meal.
Watch your portions. Did you eat too much during the holiday season? In the UK, 70% of food waste comes from our homes, worth around £14 billion a year and costing 25 million tonnes of greenhouse gas emissions. 9.5 million tonnes of all food produced is spoiled or wasted each year in the UK, with the majority (71%) consumed at home. Reduce the amount of food you buy, prepare and eat – it’s good for the planet and your waistline.
Plan large meals. Eating “plant-based” means you simply commit to adding more of these plant-based foods to each meal for a more “plant-centered” approach. Give vegetables a pride of place in your meals. The higher the proportion of plants and whole foods consumed, the more likely you are to see benefits.
Meatless Mondays. Why not choose one or more completely meat-free days each week to increase the proportion of plants consumed. If the family needs some convincing, have some fun: whether it’s tacos, curries, wraps, pastries, stir-fries or noodle bowls, there are plenty of delicious ways to put plants at the center of the meal. Looking for inspiration? Get a copy of GO LEAN VEGAN which features a 30-day meal plan and wonderful plant-based recipes.
Mix it up. Improve your meals by replacing half or all of the meat you normally use to prepare meals like stews, curries and bolognese with plant-based proteins like beans, lentils or tofu. Reduce your dairy consumption and experiment with fortified dairy-free alternatives in sauces and desserts.
Simple snacks. Replace your usual snacks with fruit and vegetable options: vegetable sticks with dips, fruit slices, fruit smoothies, fruit and yogurt pots, vegetable chips and crackers are not recommended. just a few examples and great ways to use up leftovers in the fridge.
Budget-friendly. It is possible to live well for less. Build your meals around staple foods like beans and legumes, potatoes and whole grains. Buy fruits and vegetables in season and locally if possible. Cook in batches and freeze. Cook many of your favorite recipes and freeze them in portions ready for convenient meals throughout the week. Have a selection of frozen fruit and vegetables and canned beans on hand, as they are often a more cost-effective way to ensure a varied diet while avoiding food waste. Liven up meals with spices and herbs rather than relying on store-bought prepared sauces.
Use leftovers. These vegetable peels and bones make a delicious stock, so don’t throw them away. Likewise, broccoli stalks, cauliflower leaves, etc. can all be used to prepare delicious soups. Squash and pumpkin seeds are delicious roasted and if you have stale bread, mix them with breadcrumbs and freeze them to use in gratins.
Reuse. From plastic bottles to cling film, there are simple ways in the kitchen to reduce packaging and reuse it. Replace cling film and foil with reusable beeswax food wraps or those made from cotton and wax. They are breathable to keep food fresh longer and can be washed and reused.
Batch cooking Are you short on time? Plan meals for the coming week and try to cook once and eat twice. This means preparing several meals that can be stored for the coming week or put in the freezer. Not only will this save you time and money, but it will ensure you have a nutritious meal when you run out of time or inspiration to cook.
Looking for inspiration? Try our new plant-based meal plan as part of the Lean and Nourish membership.