You can improve your diet by making better food and drink choices every day. The Academy of Nutrition and Dietetics’ 2024 National Nutrition Month theme, Beyond the Table, encourages everyone to achieve this goal.
Food production and consumption can have a profound impact on the environment, as well as our well-being.
3 easy tips for a healthier world and you
1. Flexitarian?
It can also be used to market foods like dairy alternatives and meat substitutes. The term can be used to promote foods such as dairy alternatives and meat replacements. There are a variety of reasons that people choose to eat more plant-based food.
You may need to plan to get the necessary vitamins, minerals and protein from plant-based food. Non-heme (the iron form found in plants like whole grains and legumes), as well as heme (the iron form found in meats and poultry), are better absorbed when consumed at the same time. Vitamin B12, which is naturally found in animal proteins, may be difficult to obtain on a vegan diet. Plant-based drinks may only contain a small amount of protein, and they can also be sweetened if they’re flavoured. According to MyPlate, only fortified soymilk and soy yoghurt are included in the Dairy Group because their nutritional content is similar to cow milk.
Animal-based food, on the contrary, is an important source of nutrients like protein, heme iron, and vitamin B12. However, eating them beyond moderation–especially red meat–can harm your health and the planet. Raising livestock to feed leaves a greater environmental footprint than growing plant-based foods because of greenhouse gases, land use and biodiversity loss. 1 For example, red meat accounts for 150% higher greenhouse gas emissions than fish or chicken. 2
Is it possible to eat both animal and plant-based food? Yes! Flexitarian is a term for a diet that emphasises plant-based food while still allowing some animal products. The EAT Lancet Commission suggests eating 125 grams per day of plant-based proteins from dry beans, lentils, peas, or other legumes or nuts. It also recommends consuming no more than 98 g of red meat, pork, beef, or lamb per week, 203 g of poultry and 196 g of fish.
Walter Willett, MD, DrPH of Harvard’s Department of Epidemiology and Nutrition, co-chairman of the EAT-Lancet Commission, and professor of epidemiology, nutrition, and medicine, says this translates into about one serving per day of dairy products and another serving of animal-based proteins. Fresh fruits, vegetables, and whole grains are added to the protein intake. He said that by adopting this diet, the world could avoid about 20% premature deaths.
2. Local food is best
The produce that is in season has more nutrients and flavour, as it was picked at its peak of ripeness. It also retains more nutritional value than those that are harvested earlier to be shipped to distribution centres and then delivered to retailers. You’ll likely find older produce in your grocery store that was imported from distant states and countries. The food supply chain can be contaminated by foods sourced from faraway locations. This contamination may occur at various points in the chain, from harvesting and shipping to distribution.
It can reduce greenhouse gas emissions by 4% to 5% for the average consumer. It can help reduce greenhouse gas emissions for the average consumer by 4 to 5 per cent. Moreover, the money spent on local farmers stays closer to home. Local farmers can tell you about the methods they use to grow and harvest their crops. Knowing where your food comes from will help you become better informed about it.
You can grow your garden. If you aren’t quite ready to cultivate a green thumb, then you can check out the local farmers’ markets or join a farm-share program.
3. Reduce food waste
Plan your menu and shop accordingly to achieve healthy and sustainable eating. It also saves money (e.g., fewer trips to the grocery store for missing/forgotten ingredients) and time. Know the shelf-life of your food and ensure that you are following good food safety practices. Keep your portion sizes in line with your daily calorie requirements. Use leftovers in creative new recipes, or store them for later consumption. This is good for both the environment and your budget, because less food wasted means less food has to be produced in order to feed the rest of the world.
You can find more information about healthy eating by reading NCOA’s Healthy Eating Tips for Seniors and checking out the resources of The Academy of Nutrition and Dietetics for Seniors at eatright.org.
National Nutrition Month resources 2024 include tips on healthy eating for older adults, how to eat well on a tight budget, and reducing food wastage.
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