With so many diets going mainstream every other day, like keto, paleo, and intermittent fasting, it's not hard to get caught up. Too often, while rushing to adhere to the latest plan, we are left with meals that are anything but actually nutritious. That's why taking a step back and asking ourselves if our diet is actually benefiting us in the long term, is very important.
The secret is discovering a pattern of eating that not only delivers the nutrients your body needs but also promotes long-term health. According to experts, a sustainable diet is a balanced eating system that nourishes your body, lowers the risks of disease, and promotes the health of the planet. Let’s understand it better.
What is a Sustainable Diet?
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Senior Dietitian, Sharda Hospital - Noida explained that a sustainable diet is one which is healthy and nutritional and least harmful to the environment. “It consumes foods which are beneficial to the body but are also made using processes that save natural resources, promote biodiversity, and lower greenhouse gas emissions,” she added.
The Food and Agriculture Organisation of the United Nations defines a sustainable diet as one which is "protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair, and nutritionally adequate." In simpler words, it's about eating to nourish yourself without paying too much for the earth's cost.
How To Follow A Sustainable Diet
If you don't want to get confused amongst so many diets, here’s how you can follow a sustainable diet:
- Plant-forward eating: Shifting the emphasis to fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Moderate animal products: Eating meat, poultry, fish, and dairy in smaller, thoughtful portions.
- Local and seasonal foods: Cutting transport emissions through choosing what grows near home.
- Less processed food: Whole, unprocessed foods are not only healthier but also more sustainable.
- Waste reduction: Meal planning, storing food, and getting creative with leftovers.
Why It Matters for Your Health
According to Dr Pooja, a few benefits of sustainable diets are:
Lower risk of chronic disease: Plant-based diets lower the risk of heart disease, diabetes, and obesity.
- Improved gut health: Plant-based fibre intake aids in digestion and immunity.
- Healthy weight management: Whole foods are more filling and nutrient-dense.
- Better mental health: Nutrient-dense diets have improved mood and cognitive function.
- Taking Charge of Your Health with a Sustainable Diet
- Begin small: Replace one meat meal a week with a plant meal.
- Buy smart: Opt for local farmers' markets or seasonal produce when you can.
- Rethink protein: Add lentils, chickpeas, tofu, and nuts to your meals.
- Cook at home: This puts you in charge of ingredients and limits the packaging waste.
- Mindful portions: Consuming only what your body requires benefits both your waistline and the earth.
Bottomline
An environmentally friendly diet is not about deprivation or restricting yourself from the foods you love. It's about making healthy, thoughtful choices that work for you and for generations to come. By beginning with tiny, routine steps, you can take control of your health and help make the world a healthier place.