10 Steps to Sustainable Eating

HealthPractical Tips
Written By Danielle

(EAT, 2019)

Each meal we eat has a FoodPrint, which is our impact on the environment, on climate change, on habitat loss, on farm and food workers, on animal welfare, and on global human health (FoodPrint, 2021). As responsible eaters, we can actively alter our food choices and buying behaviors to minimize negative impact and to make our eating more sustainable.

Here are 10 tangible actions we can all take to lower our individual FoodPrints:


1. Prioritize Plants

Eat mostly plants.

No matter if you are an omnivore or entirely plant-based, in order to reduce climate change, to stem the tide of lifestyle-related diseases, and to ensure that no one goes hungry as our global population expands, we all need to be eating a plant-predominant diet (EAT, 2019). Whole plant foods and plant-based protein (from nuts, seeds, and legumes) should be the mainstay of all our diets.

Practical Tips:

  • Fill half your plate with produce.
    This simple step will encourage weight loss, increase the phytonutrient and antioxidant content of your meals, and lower your carbon FoodPrint.

  • Opt for plant-based protein for at least three dinners a week.

  • Try switching to a plant-based milk.

(Guibourg & Briggs, 2019).


2. Minimize Meat

Eat less meat.

Meat is hard on the environment.

“One of the principal threats to biodiversity is intensive agriculture, and in particular the livestock industry, which is an important driver of greenhouse gas emissions, habitat degradation and habitat loss” (Allen & Hof, 2019).

Of total global greenhouse gas emissions, 12 to 18% is estimated to come from the livestock industry. In addition, livestock production has a negative impact on water pollution and global water scarcity (Gonzalez et al., 2020).

Plant foods have a lower environmental impact than meat. When looking at greenhouse gas emissions from foods, 57% comes from animal-based food, including livestock feed, whereas 29% comes from plant-based foods (Xu et al., 2021).

According to the EAT-Lancet Planetary Health Diet, those who wish to eat meat should consume no more than 98 grams (3.5 ounces) of red meat (pork, beef, and lamb) and no more than 196 grams (7 ounces) of poultry per week (EAT, 2019).

Practical Tips:

(Ritchie et al., 2022)


3. Shop Locally

Support local growers.

Purchasing food grown in your region supports local farmers, boosts your local economy, saves on shipping fuel, reduces carbon emissions, and lowers packaging requirements.

Practical Tips:

  • Shop at your local Farmer's Market.

  • Eat seasonally.
    Eating produce that is grown locally and in season means that food is shipped shorter distances. It also often has better flavor and a lower price point.

  • Join a CSA (Community Supported Agriculture) for fresh, local, seasonal produce.

  • Support local BIPOC (Black, Indigenous, People of Color) growers.
    The BIPOC community is disproportionately impacted by limited access to healthy foods (food apartheid) and restricted opportunity to purchase land for farming. Buying directly from BIPOC farmers helps to support food justice and food sovereignty in our own communities (Regeneration, n.d.).

    Places to find BIPOC growers in the Pacific Northwest:
    Friendly Hmong Farms: www.friendlyhmongfarms.com
    Delridge Farmer’s Market: www.achdo.org/delridgefarmersmarket
    Alvarez Organic Farms: www.alvarezorganic.com
    Clean Greens Farm and Market: www.cleangreensfarmmarket.com
    De La Mesa Farms: www.delamesafarms.com


4. Eat Unprocessed

Eat unprocessed or minimally-processed food.
Eliminate ultra-processed foods.


Ultra-processed foods are destroying our health and the environment. According to a 2022 review, ultra-processed foods (UPF) account for:

  • 17-39% of total diet-related energy use.

  • 36-45% of total diet-related biodiversity loss.

  • Up to a third of total diet-related greenhouse gas emissions, land use and food waste.

  • Up to a quarter of total diet-related water-use by adults in a number of high-income countries. (Anastasiou et al., 2022)

“UPFs are much larger contributors to greenhouse gas emissions (and thus climate change) than other food groups, with foods like ‘processed meats’, burgers and pizza contributing the most to these emissions” (Soil Association, 2022).

Practical Tips:

  • Take an honest look at your own diet.
    Assess the number of ultra-processed foods you eat each day.

  • Read labels.
    If a product has an ingredient that you don’t recognize, can’t pronounce, or wouldn’t cook with in your own kitchen, don’t buy it.

  • Avoid the center aisles of the grocery store.
    The middle aisles are where most of the ultra-processed foods are housed. Except for specific minimally-processed packaged items, like natural peanut butter or unsweetened cocoa powder, try to stick to the outer edges of the store.

  • Make dressings and sauces from scratch instead of buying bottled:
    www.thewell-nourishedbrain.com/blog?category=Dressings%20and%20Sauces

  • Make granola from scratch instead of buying ultra-processed boxed cereal:
    www.thewell-nourishedbrain.com/blog/omega-3-rich-chocolate-granola

  • Opt for oven-baked home fries, roasted crispy garbanzos, or air-popped popcorn over processed salty snacks.


5. Reduce Food Waste

Consume what you purchase.
Purchase only what you need.

Globally, it is estimated that 1.3 billion tons of food are wasted each year, representing one-third of the world’s total food supply. In the United States, the numbers are even more striking, with food waste now equalling 30%–50% of our total national food supply (Conrad & Blackstone, 2021).

The financial costs of food waste are staggering, with one trillion dollars of food going to waste globally each year (World Food Program, 2022).

Food waste has a significant impact on global warming. Rotting food contributes 3 billion tons of greenhouse gasses each year and is the third-largest producer of carbon dioxide in the world (World Food Program, 2022).

If we ended food waste worldwide, we would have enough food to feed 2 billion people (World Food Program, 2022).

In America, at the consumer level, we each waste one pound of food per person each day (Oria & Schneeman, 2020).

Practical Tips:

  • Meal plan.

  • Use a shopping list to avoid impulse purchases.

  • Freeze herbs in olive oil or citrus juice for use later.

  • Make soups and stocks from wilting veggies.

  • Freeze leftover cooked grains.

  • Make popsicles from overripe fruit.


6. Opt for Organic

Whenever possible buy organic.

For your health.
For the health of the farmers and harvesters.
For the health of our water, soil, air, and animals.
And for the bees…
🐝🐝🐝

Honeybees "support the reproduction of 80% of the world's flowering plants. They are also the world’s most important single species of pollinator in natural ecosystems and a key contributor to natural ecosystem functions. Without honeybees, there would be a bottom-up cascade of consequences throughout the food chain. They ensure the continued reproduction and survival not only of the plants they pollinate but also of the other organisms that depend on those plants for survival" (Scott, 2023).

According to the United Nations Environment Programme, of the 100 crop varieties that provide 90% of the world's food, 71 are pollinated by bees (Center for Food Safety: Impacts on the Food Supply, n.d.).

Since 2006, when the term “Colony Collapse Disorder” was coined in the U.S., commercial beekeepers have reported dramatic hive losses (Pesticide Action Network, n.d.). From April 2022 to April 2023, beekeepers in the United States lost an estimated 48.2% of their managed honey bee colonies. This was 9.2 percentage points higher than last year’s estimated loss of 39.0% and 8.5 percentage points higher than the average loss rate of 39.6% over the last 12 years.(The Bee Informed Team, 2023). Wild bee populations worldwide are facing similar losses, with “approximately 25% fewer species found between 2006 and 2015 than before 1990” (Zattara & Aizen, 2021).

Habitat loss, climate change, and food scarcity all contribute to bee declines. However, pesticides have been found to be the leading cause of pollinator die-offs around the globe (Lindwall, 2022). “There is an overwhelming number of scientific studies linking bee declines to pesticide use and illustrating the far reaching impacts toxic chemical pesticides have on a wide range of environments. These bee-harmful pesticides have many long-term detrimental effects and pose an increased risk to fragile ecosystems. Specifically, the pesticides linked to pollinator declines are a group of nicotine-based systemic insecticides called neonicotinoids…Neonicotinoids are so toxic that one treated corn seed contains enough insecticide to kill over 80,000 honey bees” (Center for Food Safety: Bee Decline and Pesticide Use, n.d.).

Neonicotinoids are commonly sprayed on vegetables, fruits, corn, potatoes, sugar beets, soybeans, rice, and other food crops. Many of these products continue to have detectible levels of neonicotinoids when they reach our grocery shelves (Craddock et al., 2019). In a 2019 study, Neonicotinoids were detected in 49% of the U.S. general population, with diet likely the primary route of exposure. Children age 3 to 5 had the highest concentrations (Ospina et al., 2019). Neonicotinoids have been linked with a variety of disease conditions in humans, including autism-like symptoms and birth defects of the heart and brain. In animal studies, they are associated with reduced thyroid function, under-active brain function, altered reflexes, delayed sexual development, and neurobehavioral impairment (Saas, 2021).

Given these findings, purchase organic whenever possible. Supporting organic farming helps to ensure that our food is pesticide free, and it also gives the bees (and our global food supply) the best shot at survival.

Practical Tip:

  • If always buying organic isn’t financially feasible, follow the Environmental Working Group’s Dirty Dozen/Clean 15 recommendations regarding pesticide levels on fruits and vegetables (Environmental Working Group, 2023).
    www.ewg.org/foodnews/full-list.php


7. Choose Sustainable Palm Oil

Opt for products containing sustainably grown palm oil.

Palm oil is considered to have a monumental negative impact on planetary health.

Deforestation:
Traditional palm oil is a major driver of deforestation and climate change, “including loss of up to 50% of trees in some tropical forest areas; endangerment of at-risk species; increased greenhouse gas emissions (due to deforestation and drainage of peat bogs); water and soil pollution; and the rise of certain invasive species” (Kadandale et al., 2019)

Loss of Biodiversity:
Palm oil mono-agriculture is a direct contributor to loss of global biodiversity. Plant diversity on palm plantations is estimated to be less than 1% of that found in natural forests, and mammal diversity is estimated to be reduced 47-90% (Meijaard et al., 2020). Similarly profound losses in wild bird biodiversity are also seen (Lees et al., 2015).

Habitat Loss:
Palm oil is one of the world’s primary contributors to habitat loss. An estimated 193 endangered and vulnerable animal species have palm oil production as a principal habitat threat.

(IUCN, 2022).

“Some 10,000 of the estimated 75,000–100,000 Critically Endangered Bornean orangutans are currently found in areas allocated to oil palm. Every year around 750 to 1,250 of the species are killed during human-orangutan conflicts, which are often linked to expanding agriculture”(IUCN, 2022).

Harm to Humans:
Palm oil production has also had a significant negative impact on indigenous communities.
Palm oil expansion has “often occurred at the expense of the rights and interests of local communities and indigenous peoples. Conflicts arising from the employment conditions of plantation workers and discrimination against smallholders have cast a shadow over the sector ” (World Wildlife Fund, 2020).

Pollution and Climate Change:
”Growth of the industry has threatened freshwater ecosystems and caused soil erosion and pollution, as well as air pollution. The burning of forests and peatlands to clear and manage land for palm oil plantations releases massive quantities of carbon dioxide, fueling climate change” (World Wildlife Fund, 2020).

Practical Tips:


8. Limit Packaging

Purchase your foods with as little packaging as possible.

Packaging harms the environment from its creation to its disposal.

The creation of packaging uses resources such as fuel, water, chemicals, minerals, petroleum, and wood. The manufacturing process creates greenhouse gas emissions, air pollution, heavy metal emissions, and wastewater run-off. Packaging is ultimately discarded into landfills, where it leaches dyes and chemicals into the groundwater and soil. Or, it ends up in our waterways where it pollutes our oceans, kills our sea life, and poisons our drinking water (FoodPrint, 2023).

“Plastic has been found in 59 percent of sea birds like albatross and pelicans, in 100 percent of sea turtle species and in more than 25 percent of fish sampled from seafood markets around the world” (Ocean Conservancy, 2019).

Practical Tips:

  • Buy food in bulk from the bulk bins using your own bags or containers.

  • Avoid single serving packaging. Purchase the largest container available.

  • Skip items wrapped in plastic, especially fruits and veggies.

  • Try cooking beans from scratch, rather than using canned.

  • Bring your own reusable mesh veggie bags and shopping bags.

(FoodPrint, 2023)

9. Source Seafood Responsibly

Pick sustainable species and fishing methods.

Decades of overfishing and use of destructive fishing techniques have resulted in loss of key species, such as bluefin tuna, as well as collateral impact on non-fish species.

Hundreds of thousands of marine mammals, seabirds, and sea turtles are captured and killed each year in fishing nets.

Since 1970, the global abundance of sharks and rays has declined 71% (Pacoureau et al., 2021). More than one-third of all sharks, rays, and chimaeras are now at risk of extinction because of overfishing. (Dulvy et al., 2021).

“Millions of people in largely developing, coastal communities depend on the fishing industry for their livelihood and half the world’s population relies on fish as a major source of protein. When fish disappear, so do jobs and coastal economies. High demand for seafood continues to drive overexploitation and environmental degradation, exacerbating this circular problem” (World Wildlife Fund, 2023).

Therefore, as responsible eaters seeking sustainable food systems, if we choose to consume fish, it is critical that we pick species and fishing methods that do not lead to further degradation of worldwide fish stocks and to collateral impact on sharks and non-fish species.

Practical Tips:


10. Buy Sustainably Grown

Look for certification labels that ensure that products are grown sustainably.

Check for certifications which demonstrate that products:

  • Preserve land from clear-cutting and protect animal habitats.

  • Support worker rights, including fair wages and healthy working conditions.

  • Ensure that animals are treated humanely.

  • Are grown using regenerative farming methods, which reduces soil erosion, lowers water needs, and increases biodiversity.

Two particularly rigorous certifications to look for are:

Demeter Certified Biodynamic is the oldest ecological certification in the world and it is active in over 50 countries. Biodynamic farming is regarded as the most sustainable form of land agriculture. It ensures that food is 100% organic and grown with a commitment to soil fertility, animal welfare, food quality, biodiversity, worker rights, social justice, and ecological responsibility (Biodynamic Federation, 2022).

The Smithsonian Bird Friendly certification goes beyond shade grown and ensures that coffee (and now cocoa) is 100% organic and 100% shade grown on land that has never been clear-cut. Coffee grown in Bird Friendly ecosystems benefits surrounding indigenous communities as it allows for growth of other fruits, vegetables, spices, and medicinal plants which can be utilized or sold. The retained natural arboreal diversity protects habitat for animals and migratory birds, and it encourages reduced water usage, natural suppression of weeds, and carbon sequestration (Smithsonian Global, 2015).


It may feel daunting to make all of these changes at once,
but why not pick one or two items to try?

  • Grab your reusable bags, head to your local farmer’s market supporting BIPOC growers, and purchase some seasonal produce.

  • Remove one ultra-processed food from your diet each week.

  • Try purchasing dry goods from the bulk bins instead of pre-packaged.

  • Order some Bird Friendly coffee.
    www.nationalzoo.si.edu/migratory-birds/buy-bird-friendly-coffee-online

  • Move toward a plant-pedominant eating style.

With each of these small daily actions,
we can move closer to planetary food sustainability.
🌱


References:
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Anastasiou, K., Baker, P., Hadjikakou, M., & Hendrie, G. (2022). A conceptual framework for understanding the environmental impacts of ultra-processed foods and implications for sustainable food systems. Journal of Cleaner Production, 368, 133155. doi: 10.1016/j.jclepro.2022.133155

The Bee Informed Team. (2023). United States honey bee colony losses 2022-2023: Preliminary results from the Bee Informed partnership. Bee Informed. www.beeinformed.org/2023/06/22/united-states-honey-bee-colony-losses-2022-23-preliminary-results-from-the-bee-informed-partnership/#:~:text=In%202022%2D2023%2C%20over%2060,managed%20honey%20bee%20colonies%20(Fig.

Biodynamic Federation. (2022). Biodynamics. Demeter International. www.demeter.net/biodynamics/

Center for Food Safety: Impacts on the food supply. (n.d.). Impacts on the food supply. Center for Food Safety: Pollinator Protection.. www.centerforfoodsafety.org/issues/304/pollinator-protection/impacts-on-the-food-supply

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Conrad, Z., & Blackstone, N. T. (2021). Identifying the links between consumer food waste, nutrition, and environmental sustainability: a narrative review. Nutrition Reviews, 79(3), 301–314. www.doi.org/10.1093/nutrit/nuaa035

Craddock, H. A., Huang, D., Turner, P. C., Quirós-Alcalá, L., & Payne-Sturges, D. C. (2019). Trends in neonicotinoid pesticide residues in food and water in the United States, 1999-2015. Environmental Health: A Global Access Science Source, 18(1), 7. www.doi.org/10.1186/s12940-018-0441-7

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Smithsonian Global. (2015). Smithsonian Migratory Bird Center’s bird friendly® coffee program protects migratory birds and supports shade-grown coffee farms. Smithsonian Office of International Relations and Global Programs. www.global.si.edu/success-stories/smithsonian-migratory-bird-center%E2%80%99s-bird-friendly%C2%AE-coffee-program-protects-migratoryLinks to an external site.

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World Wildlife Fund. (2020). Palm oil. WWF - World Wide Fund For Nature. www.wwf.panda.org/discover/our_focus/food_practice/sustainable_production/palm_oil/

Xu, X., Sharma, P., Shu, S., Lin, T. S., Ciais, P., Tubiello, F. N., Smith, P., Campbell, N., & Jain, A. K. (2021). Global greenhouse gas emissions from animal-based foods are twice those of plant-based foods. Nature Food, 2(9), 724–732. www.doi.org/10.1038/s43016-021-00358-x

Zattara, E. & Aizen, M. (2021). Worldwide occurrence records suggest at global decline in bee species richness. One Earth, 4(1), 114-123. www.sciencedirect.com/science/article/pii/S2590332220306515

Danielle
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