MIDDAY EXPLAINS | Expert guide to switch to a sustainable diet that benefits health and our environment

Processed and ultra-processed foods that we all savour almost every day do not just harm health but also the environment. These foods use resources like energy-intensive manufacturing processes and gallons and gallons of water exerting immense pressure on the environment.

While 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 endorse.

As June marks both, World Environment Day on June 5 and World Food Safety Day on June 7, Mid-day.com roped in nutrition experts and wellness coaches who dissect the many benefits of adopting a sustainable diet.

Dr Sangeeta Tiwari, Clinical Nutritionist, Artemis Lite, NFC emphasises, "Considering 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 too."

Adding to this, Huda Sheikh, MSc in nutrition and faculty at Lifeness Science Institute shares, "As per the FAO (Food and Agriculture Organization) sustainable diets must have four dimensions, nutrition and health, economic, social and cultural, and environmental."

"Considering 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 diets," says Sheikh.

"A sustainable diet," Simrat Kathuria, CEO and Head Dietitian at The Diet Xperts tells Mid-day.com readers, "places a strong emphasis on consuming nutrient-dense, socially and environmentally acceptable foods that also support biodiversity. Its goal is to lessen food production's ecological impact, water use, and carbon footprint."

Farheen Khan, practicing dietitian and lifestyle modification coach, faculty, Lifeness Science Institute further elucidates, "Sustainable diet choices promote all dimensions of an individual's health â€" it creates less pressure on the environment, is safe for the health, affordable, accessible to the population at large and has higher cultural acceptability."

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How do food choices impact the environment, and what role does a sustainable diet play in reducing this impact?
Sheikh: Before we consume any meal , it has to go through multiple processes namely agriculture, transport, processing, packaging, distribution, retail,as 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 risk.

Kathuria: Plant-based foods or foods that use less resources to produce are prioritised in a sustainable diet, which lessens the negative impact on the environment.

Tiwari: Foods with a low environmental footprint include legumes (beans, lentils), whole grains (quinoa, barley), fruits, vegetables, nuts, and seeds. These plant-based 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 transportation-related emissions, making them environmentally friendly choices.

Khan: 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 diet.

Choose a plant-based diet: Fruits, vegetables, legumes, beans, lentils and nuts are great source of healthy protein and fibre as compared to meat and dairy.

Moderate dairy intake: Switch to soy, almond, and coconut-based dairy products rather than animal-sourced options. Prioritise low-fat and low-sugar dairy in place of full-fat dairy, ice-creams and desserts.

Choose 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 non-packaged.

Avoid 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 instead.

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What benefits does a sustainable diet offer and does it meet all nutritional requirements?
Tiwari: Sustainable diets are rich in fruits, vegetables, whole grains, and plant-based 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 well-being across different life stages.

Sheikh: It can also decrease one's exposure to pesticides and antibiotics, leading to fewer chances of antibiotic resistance.

How is a sustainable diet different from a vegan diet?
Kathuria: In contrast to other diets that could prioritise ethical or health-related issues, a sustainable diet incorporates environmental sustainability into food choices. If a vegan diet consists solely of plant-based 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 â€" especially if they include a lot of processed meals or high-carbon imported goods.

Tiwari: 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 restrictions.

How can we minimise food wastage in our homes?
Khan: 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 level.

Sheikh: 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 wastage.

What are some common challenges people face when trying to adopt a sustainable diet?
Sheikh: 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 shouldn't face any deficiencies or issues. However, Vitamin B12 supplementation may be required if you aren't consuming dairy products any longer. Checking on your protein, iron, calcium, and iodine intake is necessary during the switch.

Tiwari: Some common challenges include limited access to affordable, sustainable foods, lack of knowledge about plant-based cooking, and difficulty in breaking habitual eating patterns. Overcoming these challenges involves educating oneself on sustainable food choices and recipes.

Is it expensive to follow a sustainable diet?
Khan: 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 cost-effective for people to procure and consume a well balanced and sustainable diet without any burden.

Tiwari: 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 cost-effective staples like beans, lentils, and whole grains, buying in bulk, and reducing waste. Seasonal produce is generally cheaper and fresher.

Suggest some sustainable meal plans that can easily be followed.

Kathuria: 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 options.

For lunch, consider a quinoa salad with cucumbers, tomatoes, and a vinaigrette of lemon and tahini. Eat whole grain bread and lentil soup with seasonal vegetables.

During dinner, relish tofu stir-fried with brown rice, broccoli, and carrots. Tacos of sweet potatoes and black beans topped with salsa and avocado are also an option.

For snacks, opt for nuts, seeds, and fresh fruit. Try hummus with cucumber and carrot sticks.

Disclaimer: This information does not replace professional medical advice. Consult a qualified specialist or your physician for personalised guidance.