Habits for a long-lasting planet
Today let’s look at the environmental impact of our dietary choices and go over some of the steps we can take to reduce our carbon footprint through diet changes.
According to the Intergovernmental Panel on Climate Change (1), as global warming increases, so does the risk of hazardous climate events. In order to avoid the worst climate outcomes, scientists estimate that we need to achieve net zero carbon emissions by 2050 (2). In the U.S., the Agriculture sector is responsible for 10% of greenhouse gas (GHG) emissions (3). A clear distinction is seen between animal and plant-based agricultural products in terms of GHG emissions. Beef is especially resource-intensive, emitting 20 times more GHG per gram of edible protein than plant sources of protein. Similar results are seen in terms of land use and freshwater consumption (4).
While the baseline American diet results in over 2,000 kg of CO2/capita/year, significant reductions can be obtained by simply reducing the consumption of animal products. Those consuming no red meat would cut down the carbon footprint by over 50%. Going vegan for 2 out of 3 meals could cut food-related carbon emissions by 60% (5).
Per capita diet-related GHG footprints by country, diet, and food group (Kim et al. 2020)
By making small changes, we not only benefit the environment, but also our own health. The American Heart Association is a strong advocate for plant-forward diets as they are linked to reduced risk of cardiovascular disease, colon cancer, diabetes, among many other conditions (6). The planetary health diet (PHD), proposed in 2019 by the Eat-Lancet Commission and described in the figure below, results in 29% lower GHG emissions, 21% lower fertilizer needs, and 51% lower land use (7), while reducing the risk of premature death by 30% in those with highest adherence (8).
The Planetary health plate
Based on this evidence, here are some possible ideas for change:
1. Swap beef for fish or poultry
As previously discussed, beef is the least efficient protein source. Substituting it in your recipes can result in significant reductions in GHG emissions.
2. Reduce the number of servings of meat products and/or their portion sizes
Have you heard about the Meatless Monday campaign? How about introducing Meatless Mondays AND Thursdays? Another option is to cut down on meat portion sizes, leaving more room in your plate for healthy vegetables and carbohydrates with much lower footprint.
3. Try meat and dairy alternatives
If you haven’t explored the alternative meats section in your supermarket recently, you might be surprised to see how much the selection has grown in recent years. From alternative ground beef that tastes as good or even better than the original (9), to chicken nuggets, or even fish alternatives, the options are plentiful. Watch out for sodium levels, as most of these products have high levels of added salt, and adapt your recipes to compensate for this. The Center for Science in the Public Interest (CSPI) has wonderful resources to help you choose options that are lower in saturated fat and safe in terms of their ingredients (10). Alternative dairy is another section of your grocery store that has exploded in recent years. Again refer to CSPI for alternative milks (11) and cheeses (12).
4. Experiment with vegetarian recipes
The plant world offers an endless variety of amazing ingredients, and there’s always something new to explore. Whatever your preferences are, play around with new ingredients and dishes, such as salads, curries, sandwiches, pasta and other grain dishes. The internet is full of ideas for ways to incorporate more vegetables. Check out the Eating well vegetarian meal plans resource for plant forward meal plans (13) and Good Eatings (14) my favorite recipe website when looking for plant based ideas.
5. Reduce your food waste
Almost one third of the food produced in the U.S. is wasted. By reducing food waste at home you will also be contributing significantly to curving our carbon emissions. The EPA offers an extensive list of ideas to accomplish this, including planning ahead when heading to the grocery store, properly storing fruits and vegetables and refrigerating or freezing any leftovers in clear, labeled containers (15).
Individual behavior change can have a huge impact, with one study finding households responsible for 72% of our global GHG emissions (16). By making some of these changes, you will also create awareness in those around you, further contributing to the long-term health of our planet.
Make today a wholesome one!
Adriana
