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Embracing sustainable, healthy diets

Sustainable, healthy diets refer to a dietary pattern that promotes health and wellbeing while reducing environmental impact.
Sustainable, healthy diets refer to a dietary pattern that promotes health and wellbeing while reducing environmental impact.

Authors: Anupama Jithesh, Dr. Sohaila Cheema, Dr. Karima Chaabna

Today, the world faces two major challenges: a surge in chronic diseases like diabetes, obesity, and cancer, and ongoing environmental and natural resource degradation. Embracing sustainable, healthy diets can help address both challenges. Sustainable, healthy diets refer to a dietary pattern that promotes health and wellbeing while reducing environmental impact. These diets provide adequate energy, essential nutrients, and also take into consideration how the food is produced, transported, and consumed. Additionally, they promote cultural relevance, affordability, and availability to meet the needs of current and future generations.

Importance of sustainable, healthy diets

Globally, food demand is on the rise due to the increasing population, leading to a significant burden on the environment. Food production contributes to water scarcity, biodiversity loss, and deforestation, accounting for one-third of global greenhouse gas emissions. The majority of greenhouse gas emissions come from farming, methane from livestock, nitrous oxide from fertilizers, burning of crop residue, fuel used on farms, and carbon dioxide from clearing forests for farmland. Refrigeration, food transportation, packaging, and management of food waste also add to the environmental impact. 

Tips for adopting sustainable, healthy diets:

Follow these simple tips to start the sustainable nutrition journey.

  • Prioritize plant-based foods
    Fruits, vegetables, and whole grains are rich in nutrients that support overall health and generally require fewer resources and produce lower emissions compared to ultra-processed and animal-based foods. Increase the consumption of a variety of plant-based foods regularly in your diet.
  • Increase plant-based proteins
    Beans, lentils, peas, and nuts are protein-rich alternatives to animal products. They are heart-healthy and easy to incorporate into meals. Combining them with grains such as rice, quinoa, or whole wheat can help ensure a complete protein profile.

  • Reduce animal-based foods
    Meat and dairy provide essential nutrients and have a more balanced and readily absorbed protein profile compared to plant sources. However, their production generates a large volume of greenhouse gases and requires more food, water, and land resources than plant-based foods. To help reduce their environmental impact, aim to eat smaller portions and choose animal products produced under high welfare standards. If you plan to include dairy substitutes like plant-based milk, opt for fortified options with calcium and iodine.
  • Choose sustainable seafood
    Fish and shrimp are healthy protein sources that provide essential nutrients with a more balanced and readily absorbed protein profile than plant-based protein sources. Opt for responsibly sourced options to prevent overfishing and protect marine ecosystems. Look for sustainability labels or guidance from reputable sources.
  • Support local and seasonal produce
    Buying locally grown and seasonal foods reduces transportation-related emissions and supports regional farmers. Visit local markets to connect with your community.
  • Limit processed foods 
    Ultra-processed foods like ready-to-eat meals, fast food, and packaged snacks are high in fat, salt, and sugar, and offer little nutritional value. They also have a high environmental cost. Limit their consumption and choose whole, minimally processed foods whenever possible.
  • Practice mindful eating
    Mindful eating is a simple yet powerful step towards sustainability. By focusing on your food, you become aware of its origins and how it is nourishing your body. Additionally, you can adjust the quantity of your meals by paying attention to your hunger signals.

 

  • Reduce waste
    Buy only what you need, store food properly, freeze leftovers, and compost scraps when possible. Meal planning and mindful portion sizes help reduce waste and promote healthier eating. 
  • Reduce plastic
    Using tap water, ideally with a good home filter, can reduce plastic waste. If bottled water is necessary, choose large dispensers and reusable bottles over small single-use ones. Always consider local water quality, water pipe conditions, and potential exposure to microplastics or metals. When grocery shopping, opt for recyclable or biodegradable bags to minimize environmental impact. 
  • Conserve water
    Water is scarce and precious, and there is a pressing need to reduce water use during food preparation and cleaning.

Sustainable, healthy diets aim to prevent all forms of malnutrition (e.g. undernutrition, overweight, obesity) and support the preservation of biodiversity and planetary health. Let us remember that the choices on our plates matter, both for our health and the planet. Follow Qatar’s National Dietary Guidelines, which remind us that healthy eating goes beyond calories; it is about making food choices that also support environmental sustainability. It is about eating more colorful, plant-based meals, choosing fresh, home-made foods, and being mindful of animal-based protein intake. The guidelines also promote local culture, culinary skills, and traditional consumption patterns, while encouraging the inclusion of seasonal foods and the reduction of food waste.

Sources:

World Health Organization and Food and Agricultural Organization of the United Nations | United Nations-Climate Action | The Nutrition Source | British Nutrition Foundation | The Association of UK Dietitians | Qatar Dietary Guidelines        

Editor: Julietta Mirghani