Eco-conscious is trending. Being green is on par with being lean. So how do we apply the concepts of sustainability to our daily health and well-being goals?
Among other questions it explored, the International Food and Information Council 2015 Food and Health Survey asked 1,007 individuals ages 18 to 80 about their definition of sustainable. Those surveyed cited a balanced, nutritious diet, foods that are affordable and available and those that have a smaller impact on the environment and are produced in a socially responsible way.
Here’s how to achieve sustainability as you live and eat well:
A Balanced, Nutritious Diet
This should include more than one meal a day. Use body parts as portion gauges to help you right size servings to optimize your plate.
You’ll want the equivalent to about two fist-sized servings, or 2 cups, of fruits and veggies; a palm- or hand-sized portion of protein, such as meat, poultry, fish, eggs, dairy or beans; a fist’s worth of some type of carb, such as potato, corn, rice, pasta or quinoa; and some fat — oil, nuts, nut butters, avocado, salad dressing, seeds — 1 to 2 thumb-sized amounts.
Food Should be Available and Affordable
If the food requires you to get in your car and drive a distance, that is not environmentally conscious.
If the food is so pricey that you have to shortchange other parts of the plate, then your menu is not affordable, maintainable or sustainable.
Make Meals That Have a Smaller Impact on the Environment
This includes the earth as well as energy and water. Put plants front and center on the plate, and move the animal protein to the edge. Beans and greens can be the entree, and the shrimp or chicken can be the side.
Make a vegetable-laden frittata using three parts vegetables to one part egg. If you do kebabs, use two or three vegetables to every one piece of chicken, beef, pork or fish.
Decrease energy and water in cooking: sauté, stir-fry, broil and steam to cut back on heat and water use.
Interested in buying foods produced in a socially responsible way? Get to know your local farmers, join a CSA, which stands for community supported agriculture, or frequent farmers markets. Opt for local and in season when you buy.
Waste Less
Limit the buy-in-bulk mindset. Buy what you need, don’t exceed.
If you buy extra, divide it into portions in re-usable containers, rather than plastic bags. Just because something is on sale doesn’t make it a good deal if the majority of it ends up getting thrown away.
Repurpose Leftovers
Roasted vegetables can be on the dinner plate and in the lunch bowl. Chili with beans could be portioned into smaller containers and frozen or used atop a salad, on a potato or served in a whole-grain roll.
Multi-Task With Your Exercise
Consider root camp! Gardening is a total body workout, and the end result can be part of your dinner plate!
Instead of buying the vegetables or fruit pre-chopped, which is pricier and may involve more packaging, perfect those knife skills and chop your own. It may take a little more time, but you are also adding some physical activity to meal preparation.
Preserve Your Fluid Assets
Instead of buying bottled water, create a hydration station in your refrigerator with a water pitcher and add-ins: lime, lemon, orange slices, mint and ginger. Chilled, flavored water for pennies a glass.
Purchase a reusable water bottle and you’ll save money, use less plastic and generate less waste.
End result? This is good not only for your external environment, but your internal environment, as well. More plants, portion-appropriate meals, added physical activity — it all helps you conserve money, preserve health and better serve the environment.
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Eating Sustainably: Do Well By Yourself and the Planet originally appeared on usnews.com
