Can You Eat Healthy, Quick Sustainable Meals Without Breaking the Bank? Let's Find Out!
Eating sustainably might seem like a luxury that is out of reach for many. However, making eco-friendly food choices while staying within a budget is entirely achievable. And the best part...these meals are often the most healthy.
I have spent the last few weeks focused on goal setting and personal growth. Yet I believe that in order for us to be complete in our mindful transition we need to think outside ourselves and incorporate the health of our planet. What good will it do if we create internal health and the Planet burn down around us. We are part of nature and my hope is that we can all incorporate small acts of kindness for Mother Nature while we nourish our own body, mind, and soul.
In this blog post, we will share practical tips to help you nourish your body without emptying your wallet.
Where to start for meals both Healthy and Sustainable
Creating sustainable and healthy meals means selecting foods that benefit the planet while also being good for your health. It involves choosing foods produced in ways that protect the environment, support local economies, and promote a well-balanced diet.
Sustainable foods often include:
Seasonal fruits and vegetables
Whole grains
Plant-based proteins
Foods sourced from local farms
By choosing these options, you can significantly reduce your carbon footprint while also enhancing your health. But how can you achieve this without spending too much?
Start with Seasonal Eating
One of the simplest and most effective ways to eat sustainably is to consume seasonal foods. When fruits and vegetables are in season, they tend to be less expensive, fresher, and more flavorful (not to mention more nutrients).
For instance, during summer, you can enjoy cheaper options like tomatoes, cucumbers, and peppers, along with many types of fruits, while fall welcomes the harvest of squash, apples, and cabbages. Seasonal eating is not only budget-friendly but also minimizes the energy needed for transportation, reducing environmental impact.
One easy way to accomplish this is to sign up for a local CSA or community supported agriculture. You pay for the whole season of produce up front, but many offer payment plans, and get a box of fresh goods from the farm each week.
Embrace Whole Foods and Plant-Based Options
Whole foods are less processed, providing maximum nutrients, and less unwanted salts and fat. Instead of buying processed snacks, consider alternatives such as whole grains like quinoa or oats, legumes like chickpeas and lentils, and healthy fats like nuts and seeds.
Incorporating plant-based proteins into your meals is a powerful way to eat healthily on a budget. For example, a cup of cooked lentils costs around $0.20 and provides 18 grams of protein, while a serving of meat can cost several dollars. Not only are plant-based options typically cheaper, but diets rich in plants are associated with lower greenhouse gas emissions, making them a sustainable choice.
But I like a nice steak or chicken breast from time to time, so I do not mean you need to forgo meat all together. The point is to exchange some of your meat consumption in favor of more economical and potentially sustainable options. Make vegetable the star of the plate, and eat a smaller portion of meat. Or source your meat from a local farmer who is raising the animals on pasture. Yes, the cost can be more per pound but eating it less often can make it that much more special. The flavor and greater positive impact on the local economy and your health are a worthy tradeoff.
Plan Your Meals and Reduce Waste
Taking time to plan your meals can save both time and money while ensuring sustainable eating. Spend some time weekly planning your meals, considering the ingredients you already have on hand. This practice reduces food waste by encouraging creative cooking. Be sure to stock staple food items such as canned beans, dried pasta and grains, along with frozen vegetable and stock or broth for those times when you are nearing the end of the week and the fridge is getting empty.
When grocery shopping, stick to your list to limit impulse purchases. Shop the outside isles where the whole foods are mainly located. Prioritizing bulk bins for staples such as grains, nuts, and spices can not only save you money but also minimize packaging waste.
Cook More at Home
Cooking at home saves you money and gives you control over your meals. By preparing your food, you can choose organic and seasonal ingredients without the restaurant markup, and all that added salt. Besides, you can often have a meal cooked and on the table before Uber Eats even shows up with your 'already getting cold' dinner.
Meal prepping is also a great way to stay on track. Dedicate a few hours during the weekend to prepare food for the week, making it easier to resist unhealthy convenience items.
Make Healthier Choices When Eating Out
Occasionally, you may find yourself needing to eat out. When that happens, seek restaurants focused on sustainability. Many places now highlight their farm-to-table practices and use locally sourced ingredients.
If you’re dining with others, consider sharing dishes to minimize waste and keep costs down. The portions are often too big for one person anyway.
Stay Mindful of Your Portions
Overeating contributes to both health issues and increased waste, countering your sustainability efforts. Pay attention to portion sizes and listen to your body. Using smaller plates can prevent over-serving and help reduce food loss.
Have air tight containers on hand to portion out left-overs into quick to grab lunches or dinners for later in the week. Double a recipe and freeze half for a quick 'heat and eat' dinner when you just know you don't have the time or energy to make something from scratch.
Just be sure to choose containers that help reduce your exposure to forever chemicals like PFAS and plastics. Glass and metal containers work well, but metal can't go in the microwave. Never microwave in plastic containers as the excess heat of the microwave can cause some of the chemicals to end up in your food.
Last Thoughts
Eating sustainably, while being mindful of health and your wallet is far from overwhelming. By embracing seasonal produce, planning meals, focusing on whole foods, and making smart shopping choices, you can nourish both your body and the earth.
Start small and gradually incorporate these practices into your daily life. Remember, committing to sustainable eating is both a choice for your well-being and an investment in our planet's future.
Next time you are at the grocery store or a local market, keep these tips handy. You'll be making healthier choices for yourself while contributing to a more sustainable future. Enjoy your journey toward sustainable eating!
If you are struggling with how to meal prep or break the processed food habit, please drop a comment and we can schedule a one-on-one consultation to find personalized solutions to eating in a more mindful way.
Comments