العربيةStaying healthy and supporting the conservation of the planet are two different goals. While one focuses on individual needs, the other leans more towards the greater good.
However, this doesn’t necessarily mean you can’t achieve both at the same time. In fact, these two goals can be attained using similar methods, and one of them is to eat smart.To follow a more sustainable and holistic approach to eating, here are four rules you need to remember:
Rule #1: Consume more plants.
Half of a healthy diet consists of fruits and vegetables. But besides that, eating more plants helps the planet as well.
Farming for dairy and meat from animals uses up a lot of water and food, not to mention it requires a big space. Plus, the livestock industry accounts for 15 percent of greenhouse gas emissions from humans.
And with global meat consumption skyrocketing by a whopping 500 percent between 1992 and 2016, a shift is clearly necessary to rebalance the human diet and to prioritise consumption of more plants.
Switching to a more plant-based way of eating, like a raw vegan diet, can also help reduce deforestation and freshwater withdrawals, making it a win-win solution for both environmental preservation causes and personal health.
Rule #2: Grow your own food.
Since global shortages are still underway, growing your own food is still an appealing idea, particularly for more health-conscious folks. After all, is there anything better than cooking food produced from your very own garden?
Besides serving as a tastier and healthier alternative, home-grown food is free of the carbon footprint that processed food available in grocery stores often come with.
Not sure how to start a backyard garden? Below are some tips to help you get started:
Begin with a small plant box or patch for plants that you’re fond of eating.
When choosing a spot, make sure it gets a minimum of six hours of sunlight and has easy access to water.
When container-gardening or planting on a raised garden bed, only use soil free of contaminants.
Seek advice from local farmers or other gardeners in the neighbourhood when choosing what plants to grow and when.
Rule #3: Stick to local and in-season ingredients.
Seasonal and local ingredients aren’t just fresh, tasty, and healthy; they are also Earth-friendly.
Reach out to local farmers to get fresh produce regularly. Not only will this teach you how your food is grown and harvested or even how to prepare it, but it also ensures that all food available in your locality is consumed, reducing the spoilage rate and food waste.
It also pays to include seasonal ingredients in your diet. Besides supporting the local economy, this will also help you add more variety to your meals.
Rule#4: Get the right portions.
A healthy diet is all about achieving the balance of nutrients the body needs. Review your elementary lessons about go, glow, and grow foods, and follow the recommended portion sizes for each, as demonstrated below:
Vegetables and fruits should fill half your plate.
Aim to have more colour and variety of fruits and vegetables for all your meals. Create a meal plan with dishes like stir-fried or steamed veggies, soup, or even vegetarian pizza. You can also cut clean vegetables into bite-sized pieces and keep them in containers in the fridge for quick snacking.
Get a quarter plate of protein.
Go with lean plant based protein sources like beans, tofu, spirulina, kinoa and nuts. Not only are these heart-friendly, but they are also quite versatile. You can mix them into salads or serve them with vegetables on the side. You can still consume red meat in small portions, but try to avoid processed meats.
Choose whole grains for the remaining quarter.
Intact grains like barley, whole wheat, quinoa, wheat berries, oats, brown rice, and other foods made with them (e.g., whole wheat bread or pizza) are milder on insulin and blood sugar compared to white rice, white bread, and other products made from refined grains.
Use healthy plant oils in moderation.
When frying things or adding oils to your meals, choose healthy ones extracted from vegetables like olive, soy, sunflower, canola, corn, or peanut oils. Steer clear of partially hydrogenated oils that contain trans fats.
Useful fact: “Low-fat” is not the same as “healthy.”
Watch what you drink.
Rehydration is as important as maintaining a balance of nutrients in your body, so make sure you drink plenty of fluids with your meals.
Water is most recommended, but you can also drink herbal teas with additional sweeteners to quench your thirst. You may add honey or maple syrup to add a dash of sweetness to your cup of joy.
The general rule is to avoid drinking too many sugary beverages.
Eat Smart, Eat Healthily, Eat Sustainably
You can become healthier while protecting Mother Earth by eating smart. Follow these rules for maintaining a sustainable and healthy diet. ZOYA Health & Wellbeing Resort can help you take a more holistic approach to your health. Talk to us today about our wellness programs and activities.
