The food we eat affects not only our health, but also the environment. From packaging waste to environmental degradation to high CO2 emissions, the effects are many. If you are reading this blog, this is probably not news to you, so the more interesting question is: is a sustainable diet also a healthy diet? This Insight explores that question and offers some simple tips. (Bild: Veganer “Cherry Bomb Burger” ©Flower Burger)

What is a healthy diet?

To answer this question, we must first clarify what constitutes a healthy diet. There are different views on this, but a central point is balance. This includes;

• Plenty of fruits and vegetables
• Protein-rich foods such as nuts, fish, and soy products
• Consumption of dairy or dairy alternatives
• Low fat, especially saturated fat
• Reduced intake of sugar and salt

Sounds simple enough, but anyone who has tried to change their diet knows how difficult it can be in practice.

By the way: The World Health Organization (WHO) has detailed guidelines for a healthy diet, which you can find here.

And what is a sustainable diet?

As noted above, food production has a significant environmental impact. According to Our World in Data, agriculture is a major driver of climate change, responsible for about a quarter of global greenhouse gas emissions. It also consumes a significant amount of water and occupies about half of the Earth’s habitable surface. And that’s not even taking into account factors such as the production of packaging waste, especially plastic, and CO2 emissions from transportation.

Sustainable eating is characterized by a small ecological footprint that takes these factors into account. Above all, it means eating as much plant-based food as possible. As a 2018 study shows, a plant-based diet is not only more sustainable, but also has positive health effects. But there are other factors to consider. These include fair production conditions, regionality and support for local economies, and the seasonality of produce. It is a catch-all term, but one that can be put into practice with a few simple tips:

Tips for sustainable eating

• Eat less meat and dairy products or avoid them altogether: According to the German Federal Environmental Agency, the average meat consumption in Germany is about 1,000 grams per week. This is clearly too much. Plant-based protein sources, such as legumes or tofu, are a sustainable alternative..
• Buy seasonal and local: Seasonal and local fruits and vegetables reduce transportation emissions and support local economies.
• Organic and Fair Trade products: When shopping, look for labels and check working conditions. Organic farming does not use pesticides. This is good for your health (keyword: pesticide residues) and good for the planet, because it protects the soil and our groundwater and preserves biodiversity. (But it’s still best not to buy organic produce from the other side of the world – which brings us back to eating seasonal and local produce).
• Avoid plastic packaging: Unpackaged products reduce waste and protect the environment. They also help combat the ever-increasing amount of microplastics.
• Low-emission shopping: When you walk, bike or take public transportation to the store, you do even more to help the climate.

Conclusion

Back to the original question. Jain: A sustainable diet tends to be healthier, especially if you avoid animal products. But again, it’s about balance and getting all the nutrients your body needs. Either way, it is better for the planet and the people who live on it. For the rest, you (unfortunately) have to take care of yourself.