There’s a growing awareness of how our food choices impact the environment. South Africans are looking for ways to adopt a more sustainable diet, but it’s important to remember that sustainability goes beyond just the environment.
Dietitian Maretha Vermaak emphasises, “A sustainable diet must be healthy, affordable, and culturally appropriate.”
What is a sustainable diet?
Sustainable diets prioritise plant-based foods like fruits, vegetables, whole grains, and legumes. However, Vermaak highlights the importance of including moderate amounts of animal-based foods for complete nutrition. Diets lacking variety, especially those excluding animal products entirely, can lead to deficiencies in essential vitamins and minerals.
Professor Mieke Faber adds another layer of complexity. In developed countries, reducing animal product consumption can improve health and environmental impact. However, in low- and middle-income countries like South Africa, where deficiencies are common, increasing animal-source foods may be necessary for proper nutrition, even if it has a higher environmental cost.
Here are some tips to create a healthy, sustainable diet for your family:
Plant power: Experiment with incorporating more vegetables, fruits, legumes, whole grains, nuts, and seeds. Plan meals around colourful vegetables, add leafy greens to sandwiches, or boost omelettes with spinach and peppers. Explore delicious plant-based recipes and add legumes and dairy for extra nutrients.
Limit processed foods: Reduce sugary drinks, salty snacks, and high-fat takeaways. Focus your budget on nutrient-dense options like fresh produce, milk, yoghurt, and maas. Embrace home cooking and turn meal prep into a fun family activity.
Reduce red meat: Use smaller portions of beef and add lentils, beans, or chickpeas to stews, curries, or casseroles. Plan fewer red meat meals, opting for chicken, fish, or vegetarian alternatives.
Minimise food waste: Food waste is a major contributor to greenhouse gases. Plan your meals, buy only what you need, store food properly, freeze leftovers, and use perishable items like dairy before they expire.
Reduce packaging waste: Actively avoid single-use plastics and use reusable shopping bags. Implement a system for recycling, reusing, or repurposing food packaging to minimise your environmental footprint.
Sustainable diets for healthier planet and people
Climate concerns are driving positive changes in dietary habits. We can use this opportunity to make healthier food choices that benefit our bodies and the planet. Remember, affordability and cultural preferences are important factors. Nutrient-dense, budget-friendly foods like dairy have a significant role to play in creating sustainable diets for all.
By making small changes and focusing on both health and environmental impact, we can create a future where delicious, sustainable meals nourish our families and the planet.
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