Sustainable diet: Experts urge to try out this environment-friendly diet

Processed and ultraprocessed foods that we all savour almost every day do not just harm health but also the environment These foods use resources like energyintensive manufacturing processes and gallons and gallons of water exerting immense pressure on the environmentWhile there is no simple solution for this global citizens can surely switch to alternatives that serve the dual purpose of protecting the environment as well as eating healthy One such alternative is switching to a sustainable diet which environmentalists and nutrition experts happily endorseAs June marks both World Environment Day on June 5 and World Food Safety Day on June 7 Middaycom roped in nutrition experts and wellness coaches who dissect the many benefits of adopting a sustainable dietDr Sangeeta Tiwari Clinical Nutritionist Artemis Lite NFC emphasises ldquoConsidering sustainability in dietary choices is important to reduce environmental degradation conserve natural resources and support food security Sustainable diets help mitigate climate change by lowering greenhouse gas emissions and reducing deforestation and biodiversity loss By making informed food choices people can contribute to a more resilient food system ensuring that future generations have access to healthy nutritious food toordquoAdding to this Huda Sheikh MSc in nutrition and faculty at Lifeness Science Institute shares ldquoAs per the FAO Food and Agriculture Organization sustainable diets must have four dimensions nutrition and health economic social and cultural and environmentalrdquoldquoConsidering sustainability is important as each individual can contribute to the impact a food system can have on our planet Every individual can bring in a change and commit towards making this world a healthier place to live in by adopting small yet achievable changes in their existing dietsrdquo says Sheikh ldquoA sustainable dietrdquo Simrat Kathuria CEO and Head Dietitian at The Diet Xperts tells Middaycom readers ldquoplaces a strong emphasis on consuming nutrientdense socially and environmentally acceptable foods that also support biodiversity Its goal is to lessen food productions ecological impact water use and carbon footprintrdquoFarheen Khan practicing dietitian and lifestyle modification coach faculty Lifeness Science Institute further elucidates ldquoSustainable diet choices promote all dimensions of an individualrsquos health acirceuroldquo it creates less pressure on the environment is safe for the health affordable accessible to the population at large and has higher cultural acceptabilityrdquoALSO READ Obsessed with sweet treats Health experts share tips to beat sugar cravingsHow do food choices impact the environment and what role does a sustainable diet play in reducing this impactSheikh Before we consume any meal it has to go through multiple processes namely agriculture transport processing packaging distribution retailas well as cooking Each of these processes can contribute to greenhouse gases which can ultimately affect our climate One quarter of our carbon house emissions come from food production and it also takes up 70 per cent of our water supply Animal products lead to a major increase in carbon emissions as compared to plant based foods Beef happens to be a major concern and the rising need for beef can pose a huge riskKathuria Plantbased foods or foods that use less resources to produce are prioritised in a sustainable diet which lessens the negative impact on the environmentTiwari Foods with a low environmental footprint include legumes beans lentils whole grains quinoa barley fruits vegetables nuts and seeds These plantbased foods generally require fewer resources like water land and energy and produce lower greenhouse gas emissions in comparison to animal products Seasonal and locally sourced produce also reduces transportationrelated emissions making them environmentally friendly choicesKhan When transitioning to a sustainable diet try to make one change at a time Trying to modify everything at once could be overwhelming and difficult to sustain Here are some ways to begin adopting a sustainable dietChoose a plantbased diet Fruits vegetables legumes beans lentils and nuts are great source of healthy protein and fibre as compared to meat and dairyModerate dairy intake Switch to soy almond and coconutbased dairy products rather than animalsourced options Prioritise lowfat and lowsugar dairy in place of fullfat dairy icecreams and dessertsChoose local and seasonal produce Reduce your purchase of fruits and vegetables grown in artificial or conditioned environments Frozen and canned foods are no exception rather opt for fresh foods that are nonpackagedAvoid processed meat and flesh foods Procure meat from the local market and consume it fresh Further avoid consuming soft drinks and packaged fruit juices that are high in sugar sodium and preservatives since they also contribute heavily to dietary greenhouse gas emissions Consuming whole fruits or freshly made fruit juices at home without added sugar insteadALSO READ EXCLUSIVE Kareena Kapoor Khan inspired me to practice selflove Celebrity Yoga instructor Anshuka ParwaniWhat benefits does a sustainable diet offer and does it meet all nutritional requirementsTiwari Sustainable diets are rich in fruits vegetables whole grains and plantbased proteins offer numerous health benefits like reduced risk of chronic diseases improved digestion and better weight management They can meet all nutritional requirements when properly planned providing essential nutrients for various age groups and lifestyles Proper intake of balanced nutrition ensures adequate protein vitamins and minerals supporting overall wellbeing across different life stagesSheikh It can also decrease ones exposure to pesticides and antibiotics leading to fewer chances of antibiotic resistanceHow is a sustainable diet different from a vegan dietKathuria In contrast to other diets that could prioritise ethical or healthrelated issues a sustainable diet incorporates environmental sustainability into food choices If a vegan diet consists solely of plantbased foods that are produced sustainably it may be a viable choice for those who abstain from all animal products However not all vegan diets are created equal acirceuroldquo especially if they include a lot of processed meals or highcarbon imported goodsTiwari Unlike a vegan diet which excludes all animal products a sustainable diet may include responsibly sourced animal products The focus is on the overall ecological footprint rather than strict dietary restrictionsHow can we minimise food wastage in our homesKhan Planning meals ahead of time using the leftovers in your next meal rather than discarding it creating a shopping list and keeping a track of the items stored at home and checking the refrigerator before heading for grocery shopping are some simple strategies that can help minimise food wastage at home levelSheikh Cook only as much as you need Avoid cooking in bulk Excessive uneaten food can add to landfills which release methane gas a major contributor to greenhouse gas emissions Plan your meals in advance and purchase accordingly Avoid stocking too many items together especially if they are perishable items such as fruits and vegetables Buy every week or once in three to four days to reduce wastage Educate people at home and in the neighbourhood about the ill effects of food wastageWhat are some common challenges people face when trying to adopt a sustainable dietSheikh Honestly switching to sustainable diets poses little to no risk If done smartly it can help you in meeting all your nutritional needs Essentially you must make the switch gradually Slowly wean off meat and other animal origin foods and you shouldnt face any deficiencies or issues However Vitamin B12 supplementation may be required if you arent consuming dairy products any longer Checking on your protein iron calcium and iodine intake is necessary during the switchTiwari Some common challenges include limited access to affordable sustainable foods lack of knowledge about plantbased cooking and difficulty in breaking habitual eating patterns Overcoming these challenges involves educating oneself on sustainable food choices and recipesIs it expensive to follow a sustainable dietKhan A diet that has to be sustainable cannot be low on affordability With this said a sustainable diet is a well balanced diet in all the dimensions economic social and environmental Focusing on regional and seasonal foods will make it simpler and costeffective for people to procure and consume a well balanced and sustainable diet without any burdenTiwari Following a sustainable diet can be more expensive because of the cost of organic and locally sourced foods However it can be affordable by focusing on costeffective staples like beans lentils and whole grains buying in bulk and reducing waste Seasonal produce is generally cheaper and fresherSuggest some sustainable meal plans that can easily be followedKathuria For breakfast one can consume almond milk chia seeds and fresh berries added to overnight oats Smoothie with flax seeds banana almond butter and spinach are some other breakfast optionsFor lunch consider a quinoa salad with cucumbers tomatoes and a vinaigrette of lemon and tahini Eat whole grain bread and lentil soup with seasonal vegetablesDuring dinner relish tofu stirfried with brown rice broccoli and carrots Tacos of sweet potatoes and black beans topped with salsa and avocado are also an optionFor snacks opt for nuts seeds and fresh fruit Try hummus with cucumber and carrot sticksDisclaimer This information does not replace professional medical advice Consult a qualified specialist or your physician for personalised guidance