Sustainable nutrition

To combat climate change , we need to change many of our behaviors and switch to more sustainable alternatives in some areas of our lives. One of the biggest changes must be in the way we eat, and that's why, in this article, we'll explain how you can switch to a sustainable diet and why it's so important.

Around 51 percent of global _CO2 emissions can be attributed to the food industry and its associated agriculture . Added to this are environmentally harmful processes, such as the use of fertilizers and pesticides, the massive use of resources required for production, and the use of land for livestock farming or fodder production. This, of course, also has disastrous consequences for our planet's biodiversity and contributes massively to species extinction. You can find out more about this in our last blog post . Not to mention the appalling conditions under which the animals are kept and the overfishing of our oceans .

But what exactly is meant by sustainable nutrition? According to the definition , a sustainable diet has a minimal impact on our environment , ensures the food supply for current and future generations , and protects and respects biodiversity and ecosystems. Furthermore, a sustainable diet should be culturally appropriate, accessible , affordable, and equitably distributed. From a health perspective, this includes the aspects that sustainable nutrition should be safe and healthy and that natural and human resources should be improved.

We'll explain how this can be put into practice in the following sections. It's worth reading on!

A first step toward a sustainable and healthy diet is, of course, eating fruits and vegetables. However, there are a few things to keep in mind:

When buying fruit and vegetables, avoid plastic packaging whenever possible. One way to do this is to buy fresh produce and avoid frozen food. However, if a whole pumpkin is too much for one-time consumption, for example, you can simply cut it into pieces and freeze them yourself at home. Another tip you've probably heard a few times is to avoid the small plastic bags you buy in the produce section. Instead, you could buy a cotton fruit and vegetable bag that you always have on hand. You can find more tips on how to avoid plastic in other areas of your life here .

A major problem for our environment is the cultivation of monocultures . For example, a biodiverse rainforest is cleared to plant avocado trees exclusively to satisfy the high demand for this hyped fruit. Therefore, it's better to simply experiment a bit and try to incorporate many different varieties into your diet. There are also wonderful local alternatives for many trendy foods, like the acai berry.

Try to plan your fruit and vegetable choices as seasonally as possible. This means simply buying varieties that can be grown or harvested here at that time of year. This way, you avoid unnecessarily long transport routes for your food from other parts of the world. Because let's be honest, strawberries taste much better in the summer anyway, and we can probably do without them in the winter! Especially at the beginning, it's a good idea to use a seasonal calendar that gives you an overview of seasonal varieties for each month. You can find numerous plans for this online, for example thisone .

Maybe you'll even go a step further and grow your own vegetables, fruit, and herbs. It couldn't be more transparent, and we can confirm that it's a great feeling to see your first tomatoes growing ;) Thanks to many innovations, it's becoming increasingly easier to grow your own food without a large garden, simply on your balcony or even in your own kitchen. Also, check out community gardens in your city.

An important aspect of a sustainable diet is the avoidance of animal products. Because it is a fact that a vegan diet is the most ecological. This is largely due to the extent to which meat consumption has reached in today's society and the conditions under which the animals are kept. Many forests and rainforests are being cleared for livestock farming, not as necessary grazing land, but mainly to grow feed such as soy. And as we already know, these monocultures are a threat to the biodiversity there. But factors such as animal suffering, the horrific factory farming , the risk of zoonoses (diseases transmitted from animals to humans), antibiotic resistance and interference with the natural food chain, such as overfishing, clearly speak against the consumption of meat and fish, or animal products in general.

In this blog post , we've introduced you to alternatives to eating fish, and shown that it's not as healthy as often claimed. But there are now also numerous alternatives to meat and other animal products. The best sources of plant-based protein are soybeans, lentils, chickpeas, nuts, and oatmeal.

If you still find it difficult to stop eating animal products, you should still try to reduce your consumption and pay attention to the origin and conditions of the food. According to the German Nutrition Society, conscious consumption of meat reduces greenhouse gas emissions by just twelve percent.

Sustainability also includes the aspect of social sustainability , and you can strengthen this by choosing small and regional producers instead of shopping at large discount stores. Visiting a weekly market or a local farmer also has the advantage of knowing directly where the products come from, avoiding long transport routes, and enjoying fresh, additive-free food.

An important part of sustainability is appreciating, utilizing, and not wasting available resources. Which brings us directly to the topic of food waste. According to estimates, one-third of purchases in private households in Western countries end up in the trash. You can prevent this with these simple tips:

• Freezing, canning, preserving, pickling: many foods can be enjoyed for a longer period of time without going bad. Just experiment!
• Create a shopping list and weekly plan: Try to think about what you want to eat the next week on Sunday and write a shopping list. This will help you avoid impulsive purchases. I always do this by simply buying lots of basic foods that can be used to create numerous dishes, such as pasta, rice, quinoa, vegetables, fruit, bread, and spreads.
• Resist discounts and value packs: Even if some offers seem very tempting, you should ask yourself whether you really need this product and, especially with value packs, such as large quantities of potatoes, whether you can really use them all
• Still edible after the best-before date: Most foods are still edible even after the best-before date (best before date) and therefore shouldn't be thrown away immediately. However, make sure they're still good by tasting small amounts or using tips and tricks from the internet, for example, to determine whether an egg is still edible.
• Use platforms that work to reduce food waste : The most popular portals for this are the TooGoodToGo app or Foodsharing . Many cities also have Fairteiler locations where you can pick up free food. You can usually find the locations via the corresponding Foodsharing Facebook group.
• Vegetables and fruit that don't look perfect: Unfortunately, vegetables and fruit that don't meet the standard are often rejected in grocery stores. The startup etepetete wants to combat this and offers boxes full of imperfect (but still delicious!) foods.

However, switching to a sustainable diet cannot be done overnight, so we have created a guide for you on how you can make your diet more sustainable step by step.

1. To begin with, you should become aware of your current consumption habits and critically examine them . For example, keep track of exactly how often you eat meat or fish per week and in what situations. Do you resort to meat-based dishes in the cafeteria because there aren't enough vegetarian options? Then you already have a solution and could consider preparing your lunch the night before in the future.
2. This brings us to the next step. Meal prepping allows you to avoid eating ready-made meals, even during stressful times. This is not only good for your health and your wallet, but also reduces packaging waste.
3. You can also pay more attention to this in your shopping and avoid food with plastic packaging. Even better, of course, is a visit to an organic store, a package-free store , or even the market.
4. If you don't already shop at an organic store, you could also pay attention to the country of origin and production conditions of your food. This is often easily recognizable by organic, Fair Trade, or other certifications. The manufacturer Tony Chocolonely, for example, is committed to slave-free cocoa bean cultivation and labels its chocolate accordingly.
5. You have achieved the highest level of sustainability if you also pay attention to the ingredients and try to avoid critical ingredients such as palm oil.

To support you on your journey to a sustainable diet, or a more sustainable lifestyle in general, we highly recommend the Earnest app . It gives you a simple overview of your ecological footprint and helps you reduce it with practical everyday tips. You'll also be challenged with exciting challenges and rewarded with rewards for the planet, like planting a tree. When it comes to sustainable nutrition, Earnest shines with recipe ideas and information on ingredients! But feel free to take a look around for yourself ! You can find out more about the Earnest app here .

So you see, through our diet we can do so much for our planet and help protect biodiversity!