Defining a Sustainable Diet: What Does It Look Like?

At its core, a sustainable diet is an eating pattern designed to maximize nourishment while minimizing environmental impact. Some people understand that as “eating less meat.” However, sustainable diets do not necessarily mean giving up animal-based products and actually are quite the opposite.

Some might opt for vegetarian or vegan diets, but one can achieve sustainability by choosing animal products sourced from pasture-raised, organic, and locally available options. The goal is mindful consumption, ensuring our habits align with sustainability principles, particularly:

1. Sustainable sourcing: This principle underscores the significance of choosing food production methods that protect natural resources and ecosystems. Sustainable sourcing aims to maintain the delicate balance of ecosystems, ensuring that they remain vibrant and resilient.

2.  Reducing food waste: This principle advocates for the efficient utilization of resources and emphasizes the need to reduce excess production and consumption. The reduction of food waste also aligns with ethical considerations, as it addresses the issue of global hunger and access to food.

3.  Minimizing carbon footprint: This principle involves choosing foods that require fewer resources and produce fewer greenhouse gas emissions during their production and distribution. Some opt for local and seasonal produce or reduce their consumption of energy-intensive foods.

The Importance of Sustainable Diets

The importance of sustainable diets goes beyond individual meals — offering a practical response to pressing global challenges and providing a blueprint for a more harmonious and resilient future. Making mindful choices about our daily food consumption nurtures not only our well-being but also the health of our planet, securing a prosperous future for all.

In today's rapidly changing world, issues like climate change and food security are taking center stage, making sustainable diets a pragmatic solution with broad implications. Let's explore the various aspects of sustainable diets to better understand their importance.

• Environmental resilience: Sustainable diets are crucial for protecting our fragile environment. Our food choices directly affect natural ecosystems, and some foods have a much larger ecological footprint. Choosing sustainable diets reduces the strain on our planet's resources, including land, water, and energy. This, in turn, helps preserve biodiversity, maintain ecosystem balance, and safeguard the natural beauty and life-sustaining services our planet provides.

Eating a plant based diet primarily from monocrop farms like corn, wheat and soy are harsh to the earth. Agricultural monoculture upsets the natural balance of soils. Too many of the same plant species in one field area rob the soil of its nutrients, resulting in decreasing varieties of bacteria and microorganisms that are needed to maintain fertility of the soil. This is in addition to higher use of fertilizers, water use, toxin use like glyphosate (RoundUp), decreased biodiversity and a negative effect on pollinators.

• Climate change mitigation: Sustainable diets play a vital role in the fight against climate change. A significant portion of global greenhouse gas emissions is linked to food production, distribution and waste. Opting for environmentally-friendly food choices contributes to emission reduction. Choosing food from regenerative agriculture farms produce food while also removing carbon from the atmosphere. And being mindful of using up what is left in your fridge and buying ugly produce through delivery services can reduce food waste and your environmental footprint. And according to the Environmental Protection Agency, it's responsible for about eight percent of global greenhouse gas emissions.

• Food security: Sustainable diets are closely tied to the long-term availability and accessibility of food. By advocating for responsible resource management and reduced food waste, they ensure future generations have access to nourishment. They also support local and resilient food systems, reducing vulnerability to external shocks like economic crisises. Promoting food security at local and global levels is a fundamental aspect of sustainable nutrition.

• Cultural heritage: Sustainable diets promote the preservation of culinary traditions and food diversity. By celebrating locally grown and seasonal foods, they support the continuation of cultural practices and regional cuisine. This preservation of food heritage is integral to maintaining cultural identity and promoting a sense of belonging within communities.

• Global responsibility: Embracing sustainable diets aligns with our shared global responsibility to safeguard the planet for future generations. Environmentally conscious food choices contribute to the realization of the United Nations' Sustainable Development Goals, addressing critical objectives related to climate action, life below water and on land, zero hunger, and responsible consumption and production.

Personal Benefits of Sustainable Diets

Sustainable, healthy diets offer personal advantages, emphasizing the positive impact on individual well-being. 

1.  Economical savings: Prioritizing locally sourced and seasonal foods as part of a sustainable diet can lead to substantial savings on your food budget. A study conducted by the Leopold Center for Sustainable Agriculture also found that buying local food items can help consumers enjoy fresher and healthier food while reducing their carbon footprint.

2.  Weight management: Whole-foods based diets including red meat consumption are more nutrient dense and take longer to digest. This prevents caloric overconsumption and a reduced intake of processed foods. These contribute to human health like weight management. Plant based food with high fiber promote satiety are integral to these diets. A systematic review highlighted that increased fiber intake is associated with lower body weight and reduced risk of obesity. Further, animal-based foods are specifically higher in Digestible Indispensable Amino Acids compared to plant based proteins. These bioavailable proteins are the other important factor for healthy weight and optimal muscle mass. Lastly, eating more animal-based can free you from the medical system, another large carbon emitter. After 6 months of a carnivore style diet, 100% of the diabetics got off of injectable medications and lost an average of 20 pounds.

3.  Community connection: Sustainable eating fosters meaningful connections with local communities by encouraging the purchase of food from nearby farmers and producers. Engaging with the local food system can enhance trust and community bonds. Research published in the journal "Frontiers in Sustainable Food Systems" highlights the social benefits of participating in local food networks.

Environmental Benefits of Sustainable Diets

Now that we understand the significance of sustainable diets and their environmental and personal benefits, let's explore how to create sustainable healthy diets. Here are some practical steps to get started:

1.  Prioritize local fruits and vegetables: Incorporate fruits, vegetables, legumes, and whole grains into your diet, focusing on seasonal foods.

2.  Opt for organic foods: Organic farming practices are generally more sustainable and environmentally friendly, so choose organic healthy food whenever possible. Regenerative farming has the best environmental impact.

3.  Choose animal products wisely: If you consume animal foods, source them from local, pasture-raised, and minimally processed options.

4.  Reduce food waste: Plan your meals, creatively use leftovers, and compost food scraps to minimize waste. Part of creating a sustainable food system is to utilize every part of your food consumption.

5.  Use sustainable water sources: Choose tap water when it's safe to drink, as it generates less plastic waste and requires less energy for production and transportation than bottled water.

6.  Minimize processed foods: Highly processed and packaged foods are resource-intensive to produce and contribute to waste. Avoid them when possible. If unavoidable, look for minimally processed foods.

7.  Consider growing your own food: Try starting a small garden at home to reduce the need for food transportation. Likewise, having your own food production practices helps minimize your consumption of processed food.

Remember that sustainable diets align with national dietary guidelines, promoting balanced and nutritious eating patterns that benefit both you and the planet.

A Ready-Made 3-Day Sustainable Healthy Diet Plan

Transitioning to a sustainable diet can be a rewarding yet daunting journey, so, to make the transition smoother and more enjoyable, we've prepared a comprehensive five-day environmentally friendly diet plan tailored for the fall season.

This plan exemplifies the principles of sustainability and offers a diverse and delicious menu that you can easily follow. Use this as a blueprint for creating a truly sustainable diet that works for your nutritional needs and flavor preferences.

Day 1: Sustainable Meals

Breakfast: Pastured eggs with Pumpkin Spice 100% Grass-fed Greek Yogurt

Kickstart your day with protein packed combo of eggs and pumpkin spice yogurt. Notice how you will feel full until lunch time. Seasonal pumpkin adds flavor and nutrients while reducing the carbon footprint associated with importing out-of-season produce. Top it with a handful of nuts for a satisfying crunch and a dose of healthy fats.

Lunch: Wild-Caught Tuna and White Bean Salad with Extra Virgin Olive Oil

For lunch, enjoy a tuna and white bean salad bursting with flavors and nutrients. Skipjack or canned light varieties are lowest in mercury and tuna provides a protein boost while white beans offer fiber and complex carbohydrates. Opt for sustainably sourced tuna to ensure that your seafood choices align with your environmentally conscious diet.

Snack: Homemade Kale Chips

Kale chips make for a crunchy and guilt-free snack. Kale is a hardy, locally available leafy green that can be easily grown in your garden or purchased from nearby farmers. Baking them at home reduces packaging waste and minimizes the environmental impact of processed snacks.

Dinner: Hearty Grass Finished Beef, Mushroom, Sweet Potato and Tomato Stew

End your day with a hearty stew that combines pasture-raised beef, earthy mushrooms, the sweetness of sweet potato and last of the harvest tomatoes. This dish not only satisfies your taste buds but also supports sustainable food production. Pasture-raised beef reduces greenhouse gas emissions, while mushrooms are low-impact, making them an eco-friendly choice. Top with regenerative sour cream.

Day 2: Nutritious Foods

Breakfast: Ham and Egg Scramble with a Sauteed Cinnamon Apple Breakfast

Begin your second day with a nutritious and filling breakfast scramble. Ham and eggs provide high-quality protein while the apple offers fiber. Incorporate locally sourced ham and eggs to minimize your food miles and support nearby farmers.

Lunch: Brussel Sprouts and Pasture-Raised Grilled Chicken Bowl With Tahini Dressing

For lunch, indulge in a vibrant bowl filled with nutrient-rich ingredients. Brussels sprouts are another seasonal choice, and the grilled chicken adds a satisfying protein component. Buy a whole chicken to roast and use the rest of the chicken in the next recipes plus the option to make chicken stock with the chicken carcass and vegetable scraps, reducing food waste. Drizzle tahini dressing for a creamy, nutty flavor that enhances the overall dining experience.

Snack: Homemade Organic Hummus With Carrots

Hummus is a versatile and sustainable dip that pairs perfectly with fresh carrots. Making hummus at home allows you to control the ingredients, reducing the need for single-use packaging. Plus, you can adjust the recipe to your taste preferences.

Dinner: Beef-Stuffed Bell Peppers With Savory Alfredo Sauce

Dinner on the second day features beef-stuffed bell peppers served with a savory alfredo sauce. Bell peppers are not only nutritious but also locally available during the fall season. The pasture-raised beef ensures that your protein choice aligns with your sustainability goals.

Day 3: Sustainable Delights

Breakfast: Autumn Spice and Pear Kernza Pancakes

Indulge in a delightful breakfast with autumn spice and pear pancakes. These fluffy pancakes incorporate seasonal pear and aromatic spices, adding natural sweetness and depth of flavor. Kernza is high in protein and antioxidants, and it has eight times the amount of insoluble fiber as wheat. Kernza is extremely sustainable. It can be grown as a “multi-functional” crop and is a perennial grain, unlike wheat, which is an annual and needs to be replanted each year—this strips the earth each time it's grown and harvested.

Perennial grains free farmers from the costly operational expenses of tillage (which is also bad for the climate as it releases carbon into the air) and planting so often. Moreover, perennial grains are known to protect soil from erosion and generally improve soil structure thanks to their deep roots—Kernza’s can be more than 10 feet long.

Lunch: Pastured Chicken and Butternut Squash Salad with Balsamic Reduction and Extra Virgin Olive Oil

For a satisfying and wholesome lunch, enjoy the rest of your whole cooked chicken in a butternut squash salad. Roasted butternut squash adds a touch of sweetness and warmth to the salad, while a handful of pepitas and balsamic reduction offers salty, savory and zing.

Snack: Roasted Organic Beet Chips

Snack time calls for a colorful and nutritious option — homemade roasted beet chips. Beets are hardy root vegetables that are readily available, and roasting them at home eliminates the need for plastic packaging often associated with store-bought snacks.

Dinner: Creamy Cauliflower and Broccoli Gratin and Steak

End your three-day sustainable diet plan with a creamy cauliflower and broccoli gratin. Cauliflower and broccoli are both locally available during the fall, paired with a steak, this dish offers a satisfying and indulgent conclusion to your week.

Reminders

Incorporating sustainability into one's dietary choices requires mindful consideration and consistent practice. These reminders serve as helpful guidelines for individuals looking to align their eating habits with sustainable principles:

Choose Sustainable Hydration

Opt for tap water when it's safe to drink, reducing plastic waste and energy consumption associated with bottled water. Enhance your water with fresh herbs and fruits for added flavor.

Diversify Protein Sources

Prioritize a range of animal protein sources, primarily regenerative, pasture-raised and wild caught sustainably-sourced animal products, to ensure a well-rounded diet.

Engage with the Local Community

Support local farmers and producers to strengthen community ties and build trust in the local food system.

Make Mindful Packaging Choices

Select products with minimal or eco-friendly like reusable and compostable packaging to promote sustainability beyond the food itself.

Emphasize Seasonal and Regional Foods

Consider the seasonality and regional availability of foods to reduce the environmental impact of your diet.

Conclusion: Paving the Way to a Sustainable Future

Sustainable diets offer a path to address pressing challenges, aligning personal well-being with environmental stewardship. By making mindful food choices, we can reduce greenhouse gas emissions, conserve resources, preserve biodiversity, improve public health, and strengthen local economies. Embracing sustainable diets means taking the first step toward a brighter, more resilient future for ourselves and generations to come.