Sustainable nutrition is not a new concept. Well, if you say what happened, we started to hear it frequently lately, here is the answer; The increase in the world population and the climate changes have brought sustainable nutrition to the fore. The rapidly increasing food waste around the world has started to pose a threat to meet current and future needs. Well, if you say what we can do, I will talk about all of them one by one in this article.
Here are the Keywords of Sustainable Nutrition;
I am sharing the necessary keywords for those who say how to eat sustainably..
Sustainable nutrition;It is reliable, healthy, nutritious and low-environmental nutrition.
At the same time For a diet to be sustainable, it must be:
2- Accessible by everyone
4- It must contain ingredients that contribute to food safety.
However, nowadays; how changing diets have caused us to consume much more than the amount of protein we need. But there is something we should not forget; Small changes in dietary choices lead to big changes.
What Do I Do to Be Sustainably Nutritional?
Have an adequate and balanced diet
Reduce animal-derived proteins, increase vegetable-derived proteins
Consume at least 5 servings of vegetables and fruits a day
Increase consumption of legumes, whole grains and oilseeds (nuts, almonds, walnuts)
Choose fish caught (in season) from sustainable fishing
Consume vegetables and fruits that are in season
Stay at your ideal weight
Make your eating habits sustainable
Sustainable Diet Model Became “Mediterranean Diet”!
Yes, you heard right! Here is the key model for laying the foundations of sustainable nutrition! Eat the Mediterranean model..
Mediterranean diet, which is a plant-centered diet; It has been accepted as a sustainable diet model because it reduces the demand for land, water and energy resources.
Moreover; in the last 10 years, the mediterranean diet; contributed to environmental sustainability due to both low greenhouse gas emissions and low water footprints.
Is Famine Coming? How Will We Reduce Our Carbon Footprint? Does Red Meat Consumption Deplete Natural Resources?
Here are the most important questions and their answers.
With the accumulation of greenhouse gases released into the atmosphere as a result of global warming, the temperature on the earth’s surface is increasing. In other words, global warming occurs and therefore climate diversity is deteriorated. At this point, the inadequacy of natural resources and the risk of famine emerge!
It is the measure of the damage done to the environment by greenhouse gases, which are known as the main responsible for global warming and measured in terms of carbon dioxide. ”carbon footprint”
This carbon footprint, which we show as responsible for everything, is released into nature as a result of human activities! And it is in our hands to reduce this emission.
For example, consumption of red meat; Consuming red meat reduces the lifespan of natural resources. First of all, it causes global warming! In other words, the more methane gas produced by farm animals, the more global warming increases.
Do you know how much a cow’s annual gas emission is? Equal to the gas emissions of 4-5 cars!
It takes 100,000 liters of water to produce 1 kg of red meat! This figure is considered equal to the amount of water a person spends while taking a shower for 2 years.
means 4 meat-free days; It means equal to the electricity used by the entire household.
6 meat-free days has the same effect as not driving cars at all.
To compare; The amount of space used to produce protein of animal origin is approximately 10 times the area used to produce protein of vegetable origin! That means; The solution to climate problems is in our food choices.Let’s think about it now, shall we?
Say No to Waste of Food in the Kitchen!
1- Make Planned and Weekly Shopping
Buying less is a more effective way to waste food than we think. The fact that the foods we do not need are not taken at all and that too many foods that we cannot consume mean that they do not enter the fridge at all, means that no food waste occurs! Going grocery shopping on a full stomach and preparing weekly needs lists are the simplest but most effective ways to ensure that foods we don’t need are not taken!
2- Place Your Refrigerator Correctly
This substance is very important especially for preserving the freshness of vegetables and fruits.
The best way to store sensitive and perishable green leafy vegetables is to wrap them in a kitchen cloth and then place them in a closed container in a closet.
Some fruits (apples, bananas, pears, etc.) release ethylene gas, causing them to deteriorate quickly by accelerating the decay of green vegetables! That’s why not putting greens next to fruit is the best way to increase their freshness.
Some root vegetables such as sweet potatoes, pumpkins, potatoes, and vegetables such as onions and garlic are not in the refrigerator; They retain their freshness for a longer period of time when stored in a cool, moisture-free, dark environment.
3- Your Freezer Is Your Biggest Friend
The easiest way to reduce food waste is to use products for a longer period of time. At this point, your deep freezers are your biggest friend. Throwing leftover food and unused parts of vegetables and fruits into the freezer means the opportunity to reuse these products!
If you have half-boiled legumes, washed and chopped vegetable roots, and vegetable stocks that you have prepared and frozen in advance, here is a great soup for the evening.
4- Use Vegetables and Fruits from Root to End
Use all parts of vegetables and fruits that have been adequately washed, from their skins to their stems. It can be a good option to use without scraping the outside of the carrot or removing the stems of the parsley. But if you don’t want to use vegetables in this way, then I have another good suggestion;
You can prepare vegetable stock by boiling the parts you do not use, such as parsley stems, vegetable roots and stems, with spices such as black pepper grains, bay leaves, thyme, rosemary sprigs, basil, and boil them in a pot and store them in the freezer.
You can grate the peels of citrus fruits such as lemons and oranges and use them in salad dressings, meals or desserts.
You can also dry the apple peels and add them to your herbal teas and get nice aromas.
5- Make Pickles from Leftover Vegetables
It is possible to consume more of the vegetables that are in season by pickling them and consuming them with the taste of the first day all year round.
Thus, you will be able to ferment every vegetable that you cannot consume and store it for a very long time.
6- Make Jam from Ripe Fruits
The most delicious way to evaluate well-ripened fruits can be to make jam from them. Also, since the natural sugar content of ripe fruits increases, with very little sugar and adding a little acid (lemon can be a good choice), boil them until they start to rise and cool at room temperature, then store them in glass jars in the refrigerator.
Your fruit, which is about to be wasted, will now decorate your breakfasts.
You can freeze the fruits (like bananas) that you can’t turn into jam in the freezer section of your fridge and use them in your delicious smoothie recipes, or maybe you need them to make a fit ice cream one day.