AS we become more aware of the domino effect of how the foods we eat affect our bodies and overall well-being, more people are taking a more sustainable approach to eating, taking into account the food-health connection. Health coach Francine Willoughby says a sustainable eating diet plan focuses on choices that are environmentally friendly, health-conscious, and ethically sound.

“Its main principles are a plant-based focus, emphasising fruits, vegetables, grains, nuts, and legumes, because plant-based foods generally have a lower environmental impact compared to animal products,” Willoughby explained. “The diet also prioritises locally grown and seasonal produce to reduce the carbon footprint associated with transportation and storage.”

She said people practising this diet ensure they also reduce their meat and dairy consumption, especially from farming practices that are bad for the environment, and in favour of local, organic farms.

“The advocates of this diet also propose better meal planning, portion control, and using leftovers to reduce food waste,” she said. “They support organic farming practices that avoid synthetic pesticides and fertilisers, limit processed foods that often require more resources to produce and package and can be less healthy, and encourage being mindful about food choices, understanding the impact of diet on personal health and the planet, and making conscious decisions accordingly.”

Willoughby said adopting a sustainable eating diet is quite easy once you have the will to start, and it helps you play your part in helping to reduce environmental impact and waste, support ethical food production, and promote better health.

Here’s an example of the type of meals you would be having in a day, based on sustainable eating principles:

Breakfast – Oatmeal with fresh fruit and nuts

1 cup of organic rolled oats cooked in water or plant-based milk, topped with seasonal fruits (eg: berries, mangoes, apples, or bananas), nuts, and a drizzle of local honey

Mid-morning snack – fruit with nut butter

An apple or similar fruit with two tablespoons of almond or peanut butter, preferably organic.

Lunch – Quinoa salad with vegetables

1 cup of cooked quinoa mixed with seasonal vegetables (eg, tomatoes, cucumber, sweet peppers)

A handful of cooked leafy greens (eg: spinach or callaloo or pak choi) or raw veggies (eg: cabbage, lettuce) topped with a home-made vinaigrette (olive oil, lemon juice, salt, and pepper).

Afternoon snack – Carrot and cucumber sticks

Enjoy this with more nut butter, or your choice of home-made dipping sauce (honey mustard, for example).

Dinner – Vegetable stir-fry with grilled chicken and brown rice

Stir-fried seasonal vegetables (eg: broccoli, bell peppers, green peas, okra, carrots)

1/2 cup chicken breast, grilled

1 cup brown rice or other grain like bulgur or quinoa

Dessert – Baked apple or half-ripe mango with cinnamon

1 apple or mango cored and baked with a sprinkle of cinnamon, optionally topped with a small scoop of plant-based yoghurt or a drizzle of local honey.

Hydration

Drink plenty of water throughout the day, and consider herbal teas or fruit-infused water for added flavour without added sugars.