What is sustainable food?

The Food and Agriculture Organization of the United Nations (FAO) defines sustainable diets as "diets with low environmental impacts that contribute to food and nutrition security and to a healthy life for present and future generations. Sustainable diets help protect and respect biodiversity and ecosystems, are culturally acceptable, economically fair and accessible, affordable, nutritionally adequate and healthy, and optimize natural and human resources."

The 10 characteristics of sustainable diets according to the FAO

In its 2018 report "Plates, Pyramids and Planet," the FAO provides an overview of the characteristics of diets that have a low environmental impact and are good for health:

1. A diversity ensured by the consumption of a wide variety of foods;
2. A balance between energy intake and energy needs;
3. A primarily plant-based diet (vegetables, fruits, whole grains, legumes), especially products grown outdoors, which are hardy and require less reliance on fast, energy-intensive transportation;
4. Moderate meat consumption, if consumed, and provided that all parts of the animal are eaten;
5. Dairy products or their substitutes consumed in moderate quantities;
6. Unsalted seeds and nuts;
7. Small quantities of fish and seafood from certified fisheries;
8. A very low consumption of processed products, high in fat, sugar, and salt; (See the article: Processed Foods and the NOVA Classification)
9. Oils and fats with a good omega-3/omega-6 ratio, such as olive oil or rapeseed oil;
10. Tap water as the beverage of choice.

How to have a sustainable diet?

In 2019, the EAT-Lancet Commission published a report defining a healthy diet derived from a sustainable food system, along with actions that could help transform the global food system. The report also sets goals for healthy eating and sustainable food production to protect the planet and improve public health.

The planetary health plate presented by the EAT-Lancet Commission

Among the objectives presented, the report notably proposes a healthy diet in the form of a plate. Half of the plate, by volume, consists of fruits and vegetables. The other half, by calories, is mainly made up of whole grains, plant-based proteins, unsaturated vegetable oils, and (optionally) animal proteins in moderate amounts.

The 12 recommendations from the EAT-Lancet Commission for a healthy and sustainable diet

The Commission also suggests 12 specific actions that each individual can take to have a healthy and sustainable diet:

1. Health, sustainability and indulgence

Buying, cooking, and eating healthy foods that are produced sustainably is better for both the body and the environment.

2. Increase, diversify, and reduce

Increase the consumption of fruits, vegetables, legumes, nuts, seeds, and whole grains. Reduce the intake of red and processed meats, added sugars, and highly processed foods. Finally, diversify your diet to obtain all the nutrients necessary for the proper functioning of the body.

3. Explore the range of plant-based options

With the wide variety of edible plants available, it is entirely possible to find plant-based options suited to different tastes, budgets, cultures, age groups, individual preferences, and more.

4. Taming Plant Proteins

Plant proteins contain more fiber and less saturated fat than animal proteins, which could be beneficial for cardiovascular health. Additionally, they are more sustainable than animal proteins, as their production generates fewer greenhouse gases. Examples of plant proteins include legumes (lentils, dried beans, peas), nuts, seeds, soy, tofu, tempeh, and more. (see the article: Let's demystify vegetarianism and the nutrients to consume)

5. Reduce meat consumption

The meat is an important source of nutrients including protein, iron, and vitamin B₁₂However, excessive meat consumption can be harmful to both health and the environment. The World Health Organization (WHO) has classified red meat as potentially carcinogenic and processed meat as carcinogenic.

6. Moderation tastes much better

Dietary intakes exceeding needs can lead to weight gain and various health issues. Overconsumption also poses a challenge for the planet. To better meet nutritional needs, intuitive eating can help raise awareness of eating habits, encourage taking time to enjoy food, and teach how to recognize feelings of hunger and fullness.

7. Supporting regenerative farming practices

The Carbon Underground, an international organization working to reduce carbon emissions, defines regenerative agriculture as "farming and grazing practices that reverse climate change by rebuilding soil organic matter and restoring degraded soil biodiversity, resulting in both carbon reduction and improved water cycling." It is also described as "food grown in a regenerative way that restores and maintains natural systems, such as water and carbon cycles, enabling the land to continue producing food in a healthier way for people and for the long-term health of the planet and its climate."

8. Vote with your plate

As market supply follows demand, it is possible to make a difference by buying foods that are good for health and the planet. For example, by more often choosing foods from sustainable and socially responsible agriculture.

9. Plan the weekly menus

Planning is the key to a healthy, sustainable, and tasty diet. It helps ensure a varied diet, better anticipate purchases, save time, and save money. Finally, it also helps reduce waste and food waste.

10. Supporting biodiversity

Biodiversity refers to all living beings and the ecosystems where they live. It also includes the interactions between species and with their environments. There are several threats to biodiversity. These threats include the destruction of natural habitats/environments (e.g., construction), pollution of soil, water, air, etc. (e.g., plastic), overconsumption/overexploitation of resources, the introduction of new exotic species, and climate change. However, there are also various ways to support biodiversity. These include urban gardening (e.g., balcony, community garden), composting to reduce waste and fertilize the garden, buying food from local farmers and retailers who support biodiversity, consuming fewer processed foods that are often over-packaged and whose production pollutes the environment, buying in bulk to reduce waste and pollution, and purchasing sustainably produced foods.

11. Cook more often

Cooking at home allows you to share moments with family or friends, discover new foods, and pass on recipes, traditions, and skills. Cooking also helps reduce the consumption of processed products. (See the article: Sunday "Meal Prep" for Healthy Eating )

12. Reduce food waste

Food waste occurs at every level of the food supply chain. In terms of food value, consumers are responsible for nearly 50% of the losses. By reducing food waste, less food needs to be produced to feed the population, which can help reduce the environmental impact. There are several tips to reduce food waste. These tips include:

• Plan the weekly menu and make a grocery list. This helps to buy only the necessary food items.
• Properly store food in the refrigerator, freezer, and pantry. This way, the food won’t spoil before it’s consumed.
• Freeze leftovers for the following week or use them for a future meal/snack, in lunches, in a new recipe, etc.
• Make a donation to local food organizations. This helps reduce waste while supporting people facing food insecurity.
• Composting organic waste. Now, several cities offer bins for home composting, a practice that helps to recycle food waste.

In conclusion

To have a sustainable diet, you don't have to follow every recommendation to the letter or completely change your lifestyle. It's better to take it step by step based on your possibilities and develop good habits over the long term. Every action counts in contributing to your health and the health of the environment!

References

1. https://eatforum.org/eat-lancet-commission/
2. Sorry, I can't access external documents or URLs. Please provide the specific French text you'd like translated.
3. https://eatforum.org/lancet-commission/eatinghealthyandsustainable
4. https://www.equiterre.org/geste/gaspillage-alimentaire-non-merci#:~:text=Selon%20le%20site%20Sauve%20ta,entre%2014%20et%2025%20%25!%20%C2%BB.
5. http://www.fao.org/3/I5640FR/i5640fr.pdf
6. FAO, Biodiversity and Sustainable Diets, 2010. http://www.fao.org/nutrition/education-nutritionnelle/food-dietary-guidelines/background/sustainable-dietary-guidelines/fr/
7. https://www.oxfordmartin.ox.ac.uk/downloads/reports/FCRN%20Wellcome%20GFS%20CHANGING%20CONSUMPTION%20REPORT%20FINAL.pdf
8. https://thecarbonunderground.org/about-us/
9. The Carbon Underground, 2017. https://thecarbonunderground.org/wp-content/uploads/2017/02/Regen-Ag-Definition-7.27.17-1.pdf
10. https://ofb.gouv.fr/quest-ce-que-la-biodiversite