What we eat not only has consequences on our health. It also has an impact on the health of the planet, that is, on sustainability. Foods of plant origin consume less natural and energy resources than those of animal origin (water, electricity for farms, fuel for trucks that transport feed or for fishing boats…). Furthermore, we know that basing our diet on foods of plant origin (legumes, nuts, fruits and vegetables…) has positive long-term effects on our health.
It’s not about ‘removing the steak’ and only eating French fries to take care of the planet. Nor is it about eating sad lettuce and tomato salads every day. And much less to ‘eliminate’ meat and fish outright, but rather to moderate their consumption and give more room to legumes and other fresh foods of plant origin such as whole grains, nuts, fruits and vegetables, etc.
he Nestlé Observatory of Nutritional Habits and Family Lifestyle It points out that more than half of Spaniards (56%) already opt for foods and products that are more respectful of the planet and that the 25% who included meat in their midday meal today reduce it.
However, 3 out of 10 respondents recognize difficulties in this transition process. To help them, Nestlé has designed Nestlé Vegetarian Platea nutritional tool for healthy adults with tips for maintaining a sustainable, healthy diet based on increased consumption of plant-based foods.
What is sustainable and healthy eating?
Although the terms healthy eating and sustainable eating are sometimes used synonymously, they are not, although they are complementary. According to the FAO, a sustainable diet is one that generates a reduced environmental impact, contributes to food and nutritional security, and allows a healthy life for current and future generations.
healthy eating
A healthy diet is one that helps us maintain good health.
There are many ways to approach a healthy diet, although they all tend to agree on these points:
- Include foods that provide the necessary macro and micronutrients
- Little salt (less than 5 grams daily)
- Little saturated fat
- Avoid free and added sugars as much as possible
- Prioritize fresh and unprocessed foods
- Greater presence of foods of plant origin than animal.
- Reduce consumption of red and/or processed meat
Sustainable food
A sustainable diet is one made up of foods and forms of preparation that generate the least possible impact on the planet and that is healthy at the same time. That is, it provides the necessary nutrients, consumes fewer natural resources for their production and distribution, and generates a smaller water and carbon footprint. Additionally, it considers social aspects, such as equity and justice.
Let’s look at some easy examples to incorporate sustainability into what we eat:
- Take oranges from Valencia and not from South Africa or another distant country.
- Lettuce or eggs produced in the next town require less fuel expenditure than if they were produced hundreds of kilometers away.
- The fresh and bulk product avoids waste associated with packaging.
- If you are going to buy fruit, bring your reusable bag.
Benefits of a sustainable and healthy diet
We will notice the advantages of a sustainable and healthy diet in our health, in the environment and in the social environments where food is produced.
Health benefits
The main characteristic of a sustainable and healthy diet is that it provides the nutrients and energy necessary to perform vital functions and reduce the risk of chronic non-communicable diseases, such as obesity, type 2 diabetes or cardiovascular diseases.
Benefits for the environment
A sustainable diet reduces carbon emissions and optimizes the use of natural resources.
Key principles of sustainable eating
Fresh and seasonal foods.
It is the simplest way to ensure a healthy diet. Especially if we cook them at home, recovering the seasonal and market recipes typical of the Mediterranean diet.
Just because they are seasonal does not necessarily mean that they have more nutrients, but it does mean that they have less environmental impact. Buying in season is also usually more affordable, since the production is greater, there is no need to cover the costs of transportation and storage in refrigerators.
Proximity product
Consuming products from our region, or from our cultural environment (the famous kilometer 0 foods), links us to our gastronomic tradition, so important to connect us with our social community.
Hence the importance of prioritize foods specific to the Mediterranean diet compared to other more exotic foods, which, although healthy, normally require transportation from other continents, such as chia or quinoa.
Reduction in the consumption of meat and superfluous products.
The production of processed meats, such as sausages and cold cuts, as well as meat in general, involves considerable use of resources, including feed, water and electricity for farms, among others. It is important to note that the production of a kilo of chickpeas or lentils requires significantly less resources and water than the production of a kilo of meat.
Foods of ecological, organic or bio origin
The production of foods of organic, ecological or bio origin is governed by guidelines that take care of ecosystems: attention to natural cycles, limiting the use of synthetic fertilizers and pesticides and measured use of resources so as not to deplete the soil, among others.
Minimize food waste
Or what is the same: plan and manage our pantry sensibly so that food does not spoil before its time or end up in the trash because we buy extra tomatoes, or because we buy without thinking that that week some days we are not going to have dinner at home.
It’s not difficult: apply batch cooking to calmly plan dinners and use useful recipes to give life to those sad foods that are left in the refrigerator.
How to start a sustainable and healthy diet?
The move towards a diet based on fresh and seasonal foods, along with the incorporation of some locally produced organic foods, is easier than it seems. And the same thing happens when it comes to preventing food from ending up in the trash. The key is in a changing habits when buying, cooking and storing food at home.
But how do you make the jump to a diet with fewer foods of animal origin and more vegetables (also called diets? plant based)?
- The Mediterranean diet, properly understood, is still a very good example of a plant-based diet. Lentils with vegetables, chickpeas sautéed with pumpkin and pine nuts, salad with beans with extra virgin olive oil and a walnut topping… are typical dishes from our recipe book and fit perfectly into a plant-based diet.
- The consumption of foods of animal origin can also be further restricted according to the vegan (strictly plant-based), vegetarian (includes eggs and/or dairy) or flexitarian approach (with a majority presence of foods of plant origin, but without excluding a small percentage of foods of animal origin).
- If you want to radically change your diet or exclude any food group from your diet, to avoid nutritional deficiencies and health risks, it is best to consult with a dietician-nutritionist to help you in the transition. It is also a great help in locating nutritional support and education tools, such as Nestlé Vegetarian Plate.
Nestlé Vegetarian Plate in a sustainable diet
The Nestlé Veggie Plato is an evolution of its famous Nutriplato, but presented with a ‘veggie’ approach. It is designed for healthy adults who want to plan lunches and/or dinners with more plant-based foods.
This nutrition education tool is based on the Harvard Plato and shows, with well-differentiated colored areas, the optimal proportions in which each of the food groups should be present.
– 50% vegetables. All seasonal ones, fresh, frozen or preserved, have a place.
– 25% foods with vegetable proteins. Legumes, nuts and oilseeds. Eggs are also included as an option for protein food of animal origin.
– 25% whole grains and tubers. Especially potatoes and sweet potatoes. They are a source of carbohydrates and the ration will be adapted to the level of physical activity.
