Top Sustainable Snack Foods You Need To Try
What is sustainable eating?
In agriculture, the concept of sustainability is applied toward the production of plant and animal products using farming techniques and practices that help to conserve natural resources with minimal impact on the environment. Sustainable agriculture enables us to produce healthful food without compromising future generations' ability to do the same.
Sustainable eating is about choosing foods that are healthful to our environment and our bodies. Additionally, a global shift toward more plant-based foods would help feed the world's growing population a nutritious and sustainable diet.
This plant-based eating style includes more legumes - like beans, peas, lentils, peanuts - whole grains, vegetables, fruits and nuts, and less animal-based foods, especially red meat and processed meat. Limiting refined grains and added sugars is encouraged as well.
It is important to note that sustainable eating creates ripple effects in crop production and processing caused by a change in the established market forces and consumer demand. As people shift from foods grown using unsustainable strategies, the entire production line is forced to adopt to sustainable operations.
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How to eat sustainably
For a diet to be considered sustainable, food should be produced in a way that protects the environment and has a low impact on biodiversity, ecosystems, and natural resources. So here are some ways on how to eat sustainably for your own health and the health of our planet.
Eat local
Surprisingly, much of your typical staple food can be found locally grown or produced. Local food is often fresher and can even be more nutritious. You can find a nice selection of locally grown food at any farmers market or food stand near you.
Some tips for eating more locally grown food include:
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Look for signs in grocery stores that say “local”.
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Visit nearby farmers markets.
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If you live near a farm that offers a CSA (community supported agriculture) program, consider signing up.
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If you enjoy gardening and have the space, consider growing your own fruits and vegetables. This is great for mental and physical health, connecting you with nature and increasing your natural movement. Plus, it’s as local as it gets
Buy in-season produce
Buying produce in season has many benefits! Seasonal produce usually travels shorter distances to grocery stores, and therefore uses less fuel and creates less pollution than out-of-season produce. Conversely, out-of-season produce may require special high-energy heating and lighting to grow in unnatural conditions. In addition to having a lower environmental impact, in-season produce is often tastier and more affordable too.
Eat less meat
Replace meat with a plant-based diet to help protect the planet, improve health, and reduce costs. Plant-based proteins from beans, nuts, and tofu are far less expensive than meat and provide all the protien you need. In its 2006 report, the United Nations said raising animals for food generates more greenhouse gases than all the cars and trucks in the world combined. Most of it comes from methane gas generated by manure. This is one of the reasons why raising animals for food damages the environment more than just about anything else that we do.
Eat less highly processed foods
Highly processed foods are typically high in fat, sugar, and various additives. Examples include sugar-sweetened beverages, chips, pre-made desserts, and processed meats. Production, transportation, and consumption of these foods contributes to greenhouse gas emissions. Highly processed foods are also bad for your health, which is all the more reason to cut back on them.
5 sustainable snack foods you should try
There seems to be more awareness among food brands and consumers about the importance of sustainability in the food system. Understanding the versatility of foods and ingredients and reducing food and water waste all play a significant role in the health of our planet.
Here are some easy, nutrient-dense ideas for sustainable snacks so you can nourish your body and the earth at the same time.
Popped water lily seeds
If you’re a popcorn fan, now is your chance to try popped water lily seeds. Popped water lily seeds are a staple in Ayurvedic culture and are a sustainable snack. The cultivation of lily seeds doesn’t destroy the ecosystem, and no water lilies are destroyed in the picking process.
Peanuts
A big part of sustainability is responsible farming techniques. Peanuts are technically legumes, so unlike tree nuts, they grow underground. Because of this, peanuts have nitrogen-fixing properties that benefit the soil they grow in and add nutrients back into the soil, therefore helping other crops grow. These practices allow peanuts to help conserve fertilizer for other crops. Additionally, peanuts are water-efficient compared to other nuts and rely mostly on rainwater.
Lentils
Lentils may not be the first thing that comes to mind when you think of snacks, but roasted lentils or lentil-based dishes can certainly fit the bill. Lentils are one of Earth’s oldest and most eco-friendly plants. They are also resource-efficient and require little water to produce and fertilize the soil where they grow. Like peanuts, they absorb and use nitrogen from the air. You can whip up your own lentil hummus using lentils instead of chickpeas.
Eggs
Hard-boiled eggs are one of the most budget-friendly, convenient, protein-packed snacks available. The egg industry has been working hard to reduce eggs’ environmental footprint over the last 50 years, and have done so through improved hen feed, better disease control, advancements in hen housing and a reduction in the reliance on natural resource use.
Egg production releases 71% lower greenhouse gas emissions than in the past. Hens are also using about half of the feed to produce more eggs than they have in the past. There can be many different terms on an egg label, but typically, buying locally raised eggs is your best bet.
Organic, pasture-raised and the certified humane labels all help ensure the hens are able to roam outside, treated well, and free of antibiotics. Cage-free eggs typically come from hens that are raised in very tight, crowded spaces with a higher probability of air, water and soil pollution, so purchasing pasture-raised eggs is better for the environment.
Almonds
While almonds require more water to produce than peanuts, almond farmers have reduced the amount of water needed to grow each almond by nearly 33% between the 1990s and 2010s. They are also committed to continue to further decrease water usage by 2025.
None of the almonds go to waste during production, as the hulls, shells and trees all have purposes and can be used for other farming purposes. Current research is exploring using almond hull and shell components as a growing medium for mushroom cultivation, livestock bedding, feed sources for poultry and aquaculture, and more.
Ways to find sustainable foods
In addition to adding a few of the top sustainable food options into your diet, there are plenty of other ways that you can make sure you’re eating sustainably. Here are a few tips and tricks to help you get started:
Cook at home
Not only is it better for your waistline and your health but preparing your own meals at home also puts you in control of the ingredients you’re using to ensure that you’re eating sustainably.
Purchase from sustainable food companies and local growers
Buying locally is a key component of sustainable eating, and it’s one of the ways that you can make the biggest impact. Supporting local, sustainable in your community also helps cut down on the greenhouse gas emissions associated with transportation and importing products.
Eat seasonably
Basing your diet around which foods are in season is a great strategy to support sustainability. Seasonal produce also tends to retain more nutrients, taste better, and have less “food mileage” to reduce your environmental footprint.
Choose certified fair trade products
Fair trade is a global movement that prioritizes the ethical treatment of workers to protect and empower local communities. Companies that become certified have undergone rigorous audits and assessments to guarantee that they are compliant with the strict standards set out by the organization.
Start a garden
In addition to purchasing your food from responsible, environmentally-conscious companies, you can also try growing your own food at home as well. Starting a garden is a great way to add more fresh produce to your kitchen while also positively impacting the environment and supporting sustainable agriculture.
5 tips for eating sustainably
It’s clear that what we put on our plates has a big impact on the environment. Eating more healthfully and more sustainably go hand-in-hand, meaning we can develop sustainable eating practices that improve our own health while also benefiting the health of the planet. So with that, here are 5 tips for eating more sustainably:
1.Prioritize plants
Filling half your plate with vegetables and fruits as part of an optimal diet, but planning our meals around produce benefits the planet as well. Shifting to a more plant-based way of eating will help reduce freshwater withdrawals and deforestation. This is considered a win-win for both our personal health and the environment.
2.Minimize meats
It has been suggested to reduce your intake of red meat, but now there’s another reason to treat it more as a condiment than a main dish. Meat production is a substantial contributor to greenhouse gas emissions, beef production especially, and the environmental burden deepens, as raising and transporting livestock also requires more food, water, land, and energy than plants. To eat for our own health as well as that of the planet, we should consider picking non-meat proteins such as nuts and legumes.
3.Select new seafood
Fish can be a healthy choice if part of an overall dietary style, but some species are at risk of being overfished, or produced in ways that harm the marine environment. If your go-to variety of fish is anchovy, cod, crab, lobster, oysters, salmon, shrimp or tuna, consider trying some new seafood.
4.Look local
Exploring farmers markets helps you find fresh produce grown locally, but equally important, you can meet the people who produce your food. Such relationships are opportunities for education: you can learn how your food was grown, when it was harvested, and even how to prepare it.
5.Eat mindfully
One of the simplest things you can do to eat more is to practice mindful eating. Focusing on what you’re eating allows you to reflect on where your food came from and how it is nourishing your body. Additionally, by tuning in to your hunger signals you may learn that you don’t need as much food as you thought, and resize your meals accordingly.
By paying more attention to how you eat and thinking about the “bigger picture,” you may alter your food consumption and reduce food waste, as well as become encouraged to seek out more sustainable food sources.
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Many of us don’t take sustainability into account when considering what a healthy diet should look like. However, choosing sustainable foods is important to the health of our bodies, our communities, and the world around us. Picking sustainable food options and making a few minor modifications to your shopping habits can ensure that you’re eating ethically and responsibly to preserve the health of the planet for generations to come.
Extra tips for sustainable eating
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By having a colorful plate that is filled with a variety of fruits and vegetables you will be ensuring a more nutritious, natural, flavourful and exciting meal.
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There are various standards you can find on food packets that make sure our food is sourced and produced sustainably. Logos to look out for next time you’re shopping include Fairtrade, Freedom Food, MSC and ASC, and RSPO.
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When we throw away food we are throwing away natural resources and money. Try to repurpose the leftover food you have instead of throwing it away.
