5 WAYS TO EMBRACE EATING LOWER ON THE FOOD CHAIN

In recent years, there has been a growing awareness of the environmental impact of our dietary choices. Opting for foods lower on the food chain not only benefits the planet but is also advantageous for our health.

Here are five ways to incorporate such sustainable options into your diet.

EMBRACE PLANT-BASED PROTEINS

Plant-based proteins are not only abundant but also tend to have a lower environmental footprint compared to animal-based proteins.  In fact, replacing meat with plant-based protein 2x a week can shrink your carbon footprint by 25%.  In addition, it is clear the plant-based proteins have a positive impact on human health.  Legumes like lentils, chickpeas, and beans are excellent sources of protein, fiber, and essential nutrients and are linked to lower risks of heart disease, high blood pressure, stroke and type 2 diabetes.

INCLUDE SEAWEED IN YOUR MEALS

Seaweed, often overlooked in Western diets, is a nutritional powerhouse and a sustainable food source. It requires no freshwater, arable land, or fertilizers to grow, making it an ideal alternative to many land-based foods.  Seaweed is also rich in vitamins, minerals, and antioxidants, and it contains essential fatty acids. Studies have shown that seaweed farming has the potential to mitigate climate change by absorbing carbon dioxide from the atmosphere.  Incorporating seaweed into your diet can diversify your nutrient intake while reducing your environmental impact.

OPT FOR SMALL FISH

Small fish like anchovies, sardines, and herring are abundant in omega-3 fatty acids, protein, and various micronutrients. Consuming small fish is not only healthy but also helps maintain marine ecosystems’ balance and promotes biodiversity by alleviating pressure on larger, overexploited fish stocks. Larger fish such as salmon or swordfish require significant resources to produce including large amounts of feed, freshwater, and energy.

EAT SEASONALLY AND LOCAL

Eating foods sourced close to home and harvested in-season optimized the nutrient-density and carbon footprint of your diet.  Seasonal foods and those sourced close have less distance to travel and require less processing and storage, allowing foods to retain more nutrients and lessening the impact of getting from farm to plate.  Seek out local farmers markets, a CSA, or buy direct from farms or ranches if available in your area. 

REDUCE FOOD WASTE

Minimizing food waste is essential for a sustainable food system. Approximately one-third of all food produced globally goes to waste, contributing to environmental degradation and resource depletion.  By planning meals, storing food properly, and repurposing leftovers, you can significantly reduce your carbon footprint.  Additionally, consider embracing “nose-to-tail” and “root-to-stem” cooking approaches to utilize the entire edible portion of plants and animals, further reducing waste.

Making a few small changes to your diet can have a big impact on your health, the health of the planet and can be easier than you think.  Seaweed, for example, is easy to incorporate into your weekly meal planning or snack routine.  Try this Salmon Rice Bowl recipe for a quick, healthy, and delicious meal.  Or, swap your regular snacks for a delicious alternative. What small change will you make?