The #1 Tip To Help You Eat More Sustainably, According To A Doctor
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If you want what you eat to be as good for the planet as it is for your body, allow me to introduce you to the concept of a sustainable diet. It's true that sustainability as a concept has been (rightfully!) buzzy for a while, but a nutrition plan that follows the rules of sustainability is actually pretty new. From the Mediterranean diet to plant-based plans and more, you have a lot of choices. But what’s the best diet to choose for max nutrition and minimal environmental impact?
Sustainable eating isn’t black-and-white. So, instead of picking a strict diet to follow, it can help to focus on a few core factors or personal nutrition goals and plan your meals from there, says Marijane Hynes, MD, director of the Weight Management Program at The George Washington University.
So, what does sustainable dieting look like in practice, and how can you tweak your current eating plan to be more environmentally-friendly? Here’s what experts say.
Meet the experts: Marijane Hynes, MD, is the director of the Weight Management Program at The George Washington University. Scott Keatley, RD, is a dietitian and co-owner of Keatley Medical Nutrition Therapy.
What is considered a sustainable diet?
A sustainable diet, in plain terms, is something that’s good for you and the planet, Hynes says.
“It supports good health, but also reduces resource use like water and land, cuts greenhouse gas emissions, respects cultural food traditions, and is affordable for the wider population,” adds dietitian Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy.
Sustainable diets should meet these requirements, per the Food and Agriculture Organization (FAO):
Have a low environmental impact. Meaning, it does not require resources that will significantly affect the local environment.
Are protective and respective of biodiversity and ecosystems. As in, the use and growth of these foods won’t harm the local environment.
Are culturally acceptable. Culturally acceptable foods and dietary practices will be tailored to the cultural heritage, values, and preferences of the population.
Are accessible, economically fair, and affordable. All people need to be able to have these foods—not just a select few.
Are nutritious and safe. The foods aren’t just good for the environment, but they’re healthy for people, too.
Optimize natural and human resources. The foods use resources that are available, as well as labor forces that are available, to grow, harvest, and provide them.
Obviously, the above items are more nuanced than they appear, and it can be tricky to measure whether or not your diet plan matches these exact standards. To that end, experts say there are some diets that may be better than others, and adhering to those will get you closer to a more sustainable plan.
The Best Sustainable Diets For You And The Planet
In general, sustainable diets are typically heavy in fruits, vegetables, whole grains, nuts, and legumes, while minimizing or avoiding refined grains, added sugar, red meat, and processed foods, per the EAT-Lancet Commission, a nonprofit created by sustainability-minded scientists from around the world who want to minimize food waste.
To that end, vegan and vegetarian diets are great sustainable options since they may reduce land use and greenhouse gas emissions, per the organization. Hynes agrees. “Veganism is the best sustainable diet for a planet—it’s a lot less water use, land use, and carbon footprint,” she says.
And on the flipside, diets heavy in red and processed meats are not typically considered sustainable, Hynes says. In fact, processed foods tend to not be sustainable since they are linked with higher greenhouse gas emissions from the process of making the foods, Hynes says, and transporting foods to grocery stores near you can also be harmful to the environment.
That said, following a vegan diet probably won’t work for everyone. A flexitarian diet, which emphasizes plant-based foods but also makes room for meat and animal products, is usually a good compromise for people who want to be more sustainable but can’t go vegan, Hynes says. “If everyone became flexitarian and limited red meat consumption to once a week, greenhouse emissions would decrease by at least half,” she says. “If you want to be completely sustainable, you do veganism. If you want to be closer, but not completely sustainable, do vegetarian. Flexitarian is a step up from that.”
Keep your body happy and healthy with the Women's Health+ Mediterranean Diet Guide.
Flexitarian and plant-based diets are also usually more affordable since they rely on plant-based staples like beans, lentils, and grains, "making them economically accessible,” Keatley says. These foods are also typically found across the globe, making it easy to incorporate them into your routine—although following a plant-based diet can be tricky in areas of the world where meat-eating is common.
The Mediterranean diet is another sustainable option that’s good for you and the planet, Keatley says. The diet is rich in plant-based foods, and the moderate consumption of fish and poultry ensures that you’re getting enough lean protein and omega-3 fatty acids, he says. “From an environmental perspective, the diet’s emphasis on plant-based foods also reduces the environmental footprint associated with animal products, which typically require more water, land, and energy to produce.”
When it comes to balancing health and sustainability, Hynes says the solution is to eat more plants and cut back on meats and processed foods whenever possible.
Sustainable Diet Practices To Try
Any diet can be made more or less sustainable, depending on the choices you make. Experts recommend trying these tips for moving toward a more sustainable diet:
Eat a mostly plant-based diet
Focus on having seasonal and local foods
Try to reduce food waste
Reduce how much red and processed meat you have
Minimize highly processed foods
Try to avoid sugar-sweetened drinks (since they tend to be highly-processed)
Eat out less (since packaging and transport can be wasteful)
Even something as simple as buying whole ingredients like lentils, grains, and nuts in bulk can help, Keatley says. “Opting for bulk foods and minimizing reliance on pre-packaged items can help cut down on plastic waste, further reducing environmental impact,” he says. Shopping at your local farmer’s market can make it easier to have seasonal foods, along with minimizing greenhouse gasses.
When shopping at the grocery store, you can also look for certifications, like the Rainforest Alliance Certified seal or Fair Trade certification, which signals that a company meets certain sustainability criteria.
Executing a particular diet perfectly isn’t always realistic, so it’s definitely acceptable to just try your best, Hynes says. But if you want someplace to start, it may help to take a closer look at how much meat you typically have, she says, noting that cutting back can be great for sustainability and your overall health. “I try to get patients to eat less meat in general,” she says. “It will help the planet a lot more than what bag you bring to the grocery store.”
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