An environmental scientist shares how to eat sustainably if you don’t want to go vegan or vegetarian

Alyssa Powell/InsiderYou can help protect the environment and still enjoy meat as part of a healthy, sustainable diet. The Good Brigade/Getty images Changing your diet can help improve both your health and the planet, an environmental scientist says.   A healthy, sustainable diet can be flexible and doesn’t need to cut out any foods entirely.

  This article is part of “Better Me,” a series about improving your lifestyle and helping society through sustainable efforts and eco-consciousness. If you’re concerned about the environment, but overwhelmed thinking about how to combat climate change, you may want to start in your own kitchen. Changing your eating habits is one of the easiest ways to make a difference for planetary and personal health, according to Fabrice DeClerck, director of science at the food system sustainability non-profit EAT.

 “We’re really at a critical turning point where if we don’t begin to react to the climate challenge, we’re really going to find ourselves stuck in what are catastrophic conditions for too many people,” DeClerck said.  “The value of food is that it provides an opportunity for anyone, anywhere, to contribute to improving climate impact. “The planetary health diet recommends making fruits and veggies half your plate, with whole grains and small portions of animal products.

Doing so could benefit both your health and the environment, according an expert report published in The Lancet.  Small, everyday changes add up to a big difference for greenhouse gas emissions, as well as reducing risk of illnesses like heart disease, according to DeClerck. “There is no tradeoff between healthy diet and environment, but a transition toward a healthy diet is a win-win for public health, individual health, and environmental health.

” he said.  Consider meat as a side dishHaving 1-2 servings of red meat per week is a healthy and sustainable dietary option. Istetiana/Getty ImagesRed meat can have a significant effect on both the environment and human health,but you don’t have to cut it out completely, according to DeClerck.

 “Vegan or vegetarian diets can be healthy options, but there is a healthy omnivore option as well,” he said.  Current sustainability guidelines recommend no more than 200 grams (1-2 servings) of red meat per week. Enjoy red meat once a week, swapping in more seafood or poultry.

Or, make meat a smaller part of each meal, using it as a source of flavor and protein instead of the main dish. For example,  add meat into pasta sauce, stir fry, or curry, combined with plenty of veggies and whole grains.  Eat more fruits, vegetables, nuts, and whole grains Whole grains and vegetables provide essential fiber.

GettyAdding more plants to your diet not only reduces your environmental footprint, but also adds nutrients like fiber, vitamins, and minerals, according to DeClerck. While the Mediterranean diet is often touted as an ideal example of a plant-rich diet, there are many ways to incorporate different foods and cuisines. “We’ve been trying to walk back from that, saying no, there’s a Mexican variant, there’s a Ghanaian variant, there’s a New York variant,” DeClerck said.

 “The diet actually affords a huge range of flexibility. “Start by adding one more serving of veggies to your routine, such as a daily salad.  Choose healthier convenience foods like frozen veggies and canned beansYou don’t have to sacrifice healthiness for convenience when cooking.

ALLEKO/Getty ImagesHowever, not everyone has access to fresh foods or time to prepare them, a major obstacle to healthy, sustainable diet. Foods like frozen veggies and canned beans can be just as nutritious and more convenient — just look for options without added sugar, fat, or salt.  “Typically as a rule of thumb, the shorter and more understandable the ingredient list, the better,” DeClerck said.

 Create a weekly meal planCreating a sustainable meal plan takes the guesswork out of daily meal prep while effectively incorporating clean eating. Annabogush/Getty ImagesTo help stay on track with your eating habits, it can be helpful to strategies ahead of time, DeClerck said.  Thinking of a weekly meal plan, instead of each day, can take the pressure off healthy eating and emphasize the big picture.

“It allows people to enter into healthy diets with less trepidation so if you want to have that hamburger on Friday night, or roast beef dinner, that’s completely fine.  The environmental or health impact happens if you’re having that every day,” he said.  Read the original article on Insider.