What you eat affects your well-being and the environment. While shifting to a plant-based diet is good for you and the planet, you don’t need to overhaul your diet overnight. The most profound changes often begin with the smallest steps, which is something I’ve discovered. Consider these eight sustainable food and drink swaps I made that you can easily integrate into your daily routine.
Growing plant-based proteins requires fewer resources than red meat, making them kinder to the environment. Choosing beans decreases your carbon footprint while filling your plate with fiber and protein. It’s one of the easiest sustainable food swaps you can do to practice sustainability through your diet.
Start small by replacing half of the ground meat in your favorite taco recipe with lentils or black beans. I did this and was surprised by the depth of flavor. I also use chickpeas instead of chicken or turkey.
Refined grains may have a longer storage life, but they are stripped of their nutrients. They are commonly found in white rice, white bread and crackers. Meanwhile, whole grains like quinoa, oats and brown rice are rich in fiber that may help lower bad cholesterol and insulin levels. These sources also provide a feeling of fullness, aiding your weight loss or control journey.
I swapped my morning toast for a hearty bowl of oatmeal, adding nutritious toppings such as chia seeds, berries and honey. I also recommend mixing whole-grain pasta with your usual refined pasta to familiarize yourself with the texture.
Many people buy fruits and vegetables in grocery stores because it’s quick and easy, but shopping at a farmers market can be even better. Local produce is often fresher and travels a shorter distance. Plus, when you buy from farmers, you help them keep their farms running, which is important for food security in your community.
I dedicate time to visiting a local farmers market each week. I encourage you to explore the area, talk to the growers to learn what’s in season and ask for recipe suggestions. Making sustainable food swaps, like choosing seasonal produce, can help you discover new flavors and recipes.
Did you know that dairy farmers tend around 270 million cows worldwide? Dairy cows and their manure release greenhouse gas emissions, which contribute to the Earth’s rising temperatures. They can also pollute waterways and affect marine life. The simple, delightful alternative of banana nice cream is a satisfying treat without the environmental impact.
You only need one large ripe banana and a few kitchen tools to make it. Peel and chop the banana into small pieces, put it in an airtight container and freeze for at least two hours. Then, transfer the sliced bananas into a high-speed blender or small food processor. Pulse until it looks like mush. Keep blending until the mixture turns into a creamy, ice cream texture. Eat immediately or freeze until solid. This is one of my favorite treats.
Many cultures share a deep love of coffee. In fact, 73% of Americans consume the beverage daily. With so many people enjoying it, the way it’s produced can impact the environment. Most commercial products travel thousands of miles, which isn’t healthy for the planet. Choosing coffee that’s locally grown and sourced near you is a simple swap that reduces transport emissions and supports a more ethical chain.
I recommend searching for local coffee roasters or locally grown beans online or at a farmers market. Often, these small businesses provide a unique flavor profile that you won’t find elsewhere.
Plastics are everywhere — in the grocery store, your pantry and the oceans. Just 1 liter of bottled water can contain around 240,000 tiny plastic particles, most of which are nanoplastics. Using a simple filter at home prevents these toxic substances from entering landfills, waterways and your body.
I invested in a quality water bottle and carry it with me everywhere. Plenty of public establishments have water fountains, making refilling easier. If your tap water has a slight taste, use a charcoal filter.
Dairy milk production requires extensive land and freshwater resources and contributes to greenhouse gas emissions. Meanwhile, oat milk requires far less land and water to produce. With its creamy texture and slightly sweet flavor, it’s one of the easiest sustainable drinks you can enjoy as is or in your morning coffee.
Do what I did and swap your regular milk for oat milk in your next smoothie. Explore its flavor and experiment with ingredients that taste better with it. See how easy it is to make the change.
Many commercial teas are sealed with plastic, which harms the environment and can potentially compromise the product’s purity. Instead of buying individually packed teas, choose loose-leaf tea to reduce your carbon footprint. Many specialty tea shops offer whole leaves for higher quality and better flavor.
Put the leaves in a cup and brew them in hot water. Once the tea is ready, pour it through a strainer into your drinking cup. The process may not be as easy as steeping a tea bag, but I can attest that the environmental benefits of this sustainable drink will be worth it.
Every swap is a testament to your care for your health, the communities that grow your food and the planet. Each thoughtful choice contributes to a collective effort that’s necessary for a safer tomorrow. Start with one swap per week, see how you feel about it and invite your loved ones to do the same. You’ll feel as good about your efforts as I do mine.
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