By Carin Clegg, Dietitian and Eco–Warrior
We eat multiple times a day, every day of our lives so it is not surprising that the food we eat is the biggest single source of environmental degradation. The carbon, water, soil footprints from deforestation for food production, to processing, transport, storage of food products, the use of chemicals to grow food and the effect of these washed into our oceans, plus all the food and packaging waste all contributes.
Sometimes it can be hard to know where to start to try to make a change, let alone, a difference.
However, the current evidence shows that reducing food–related waste going to landfill can far outweigh any other changes you make with your eating so it is a great first place to start.
Eat What You Need
The best way to avoid food waste is to only buy what you and your family needs. This involves a bit of organisation with meal planning, making shopping lists, checking your home food stock, knowing how to care for your food, and cooking most of your meals at home. This will not only save you money, but helps you to be in control of what is in the foods you buy, where these ingredients come from, how much they are processed and portion control.
Australians consume 30% of their energy intake from discretionary foods, which, in itself, is a huge a waste. A waste of all the resources put into these highly processed and packaged foods as they contain little nutrients and the added fats and sugars, that our bodies do not need, increase our risk for preventable health conditions.
Eating what you need requires nutrition education on the 5 core food groups and reducing your discretionary food intake. Eating this way has protective effects against heart disease, diabetes and some cancers as well as other chronic diseases. Eating more plant–based foods shows even more benefits.
The core 5 food groups are:
Wholegrains
- Choose less processed grains which are also higher in nutrients such protein, B vitamins, and minerals like iron and zinc.
- The slow–release carbohydrates and fibre also fill you up to avoid excess eating soon after your meal.
Fruit
- Stick to 2 serves daily, preferably whole.
Vegetables
- Choose at least 5 serves (1–2 cups) or more daily, preferably whole and less processed/packaged. A great source of fibre for gut health and fills you up to avoid being hungry soon after eating.
Iron rich protein foods
- Include 1–2 serves of these daily
- Choose free–range organic eggs
- Opt for local, organic nuts and seeds
- Explore the wide world of legumes such as beans, lentils, chickpeas and tofu.
- Eat fish and seafood from sustainable sources.
- Reduce and choose lean meat and poultry with lower carbon and water footprints such as game meats and regenerative/grass farmed produce.
Calcium rich protein foods
- Because humans are living longer, to keep our bones strong, it is recommended to include 2–3 serves of calcium rich protein foods daily.
- Including dairy foods can be a balancing act when considering the health benefits and environmental impacts.
- Relating to environmental impacts goats milk/cheeses may be a more eco–friendly option than cows milk.
- There are many plant based dairy alternatives available which are fortified with calcium however, some can lack protein, so you may need to increase your protein food serves.
- Soy milk and soy yoghurts are a great direct dairy substitutes nutritionally, as is fish with brittle bones.
Shopping
You can also help farmers reduce their food waste as there are now more organisations selling imperfect produce such as Good and Fugly, Funky Food and Harris Farm.
There are plenty of local farms with produce at farmer’s markets such as the Gosford City Farmer’s Markets and Reko Ring. And for the most local and organically sourced co–ops on the Central Coast check out Food Integrity Group and The Peninsula Environment Group – Food Network.
In The Kitchen
Other food waste reduction strategies include:
Caring for your food
- Refrigerate food to prolong its life, such as tomatoes, bananas, and bread.
- Freeze food to prolong its life, such as citrus, banana, berries, bread, meat, soups or casseroles.
Eating
- Not peeling or de–seeding vegetables: Try Jamie Oliver’s rustic mash potatoes, roasting pumpkin seeds, or making zebra stripes to get the kids used to eating a little skin.
- Freeze ends, peels, and soon to be expired vegetables, then make vegetable stock.
Gardening
- Re–grow vegetables like bok choy, shallot and celery.
- Compost! Use a regular compost bin, worm farm, bokashi fermenting compost or find someone else’s with the Share Waste app.
Small changes can make a big difference. The world is in your hands.
Carin Clegg is the Director of Bright Diets, is a Dietitian/Nutritionist and Eco–Warrior. Carin wants everyone to be clever about their eating to look Mother Earth and feel happy, healthy and vibrant! Reach out at 0413 77 44 11, www.brightdiets.com.au or on the socials.