Kitchen tips for healthy and sustainable eating

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Healthy eating starts in the kitchen. The ingredients and types of food that we buy ultimately end up in a delicious, nourishing meal or unfortunately – down the trash. 47% of food waste in Canada is generated at the household level. Food waste is a major issue in North America, and we should do our best to reduce how much of ours ends up in the garbage.

Luckily, there are things you can do in your kitchen to create less food waste and cook healthy and delicious meals.

In today’s world, where both our health and the environment are increasingly in focus, making mindful choices in the kitchen can have a significant impact. By adopting practices that promote both health and sustainability, we not only nourish our bodies but also contribute positively to the planet. Here are some practical kitchen tips to help you eat healthier and more sustainably:

1. Plan Your Meals:

Taking a little bit of time out of your day once a week to create a grocery list, a meal plan or any type of structure to your food routine can go a long way. Going to the store with a list or plan helps can help you stay within a budget, and prevent you from buying things you may not need or will not use up. Using apps like Flipp is a great way to find coupons for ingredients you need to help you save money.

• Reduce Food Waste: Plan your meals for the week ahead to avoid buying unnecessary ingredients that might go to waste.
• Use Leftovers Creatively: Repurpose leftover vegetables, grains, or proteins into new meals to minimize food waste. Trying new recipes and using apps such as Tasty can allow you to use up ingredients that may be close to their end date. You can input the ingredients you have and it will match recipes you can create.

2. Choose Seasonal and Local Produce:

Choosing local foods means supporting your economy, the community and the farmers that work hard to grow our food. Local produce is more fresh and better for the environment. It tastes pretty great too!

When you can, fill your grocery cart with a variety of colorful fruits and vegetables. Fruits and vegetables that are in season are often sold for better prices, and are fresh and abundant in their time. Try swapping your white bread for whole grains for additional nutrients and fiber. Whole foods like these contain many of the nutrients our bodies need for good health and digestion.

• Freshness and Flavor: Seasonal fruits and vegetables often taste better and are more nutritious.
• Support Local Farmers: Buying locally grown produce reduces transportation emissions and supports your local economy.
• Meats, eggs, and low-fat dairy products are a great source of protein. Plant-based proteins such as tofu and quinoa are another good choice. Legumes and beans can be paired with grains and other foods to create complete proteins.

3. Minimize Single-Use Plastics:

• Reusable Alternatives: Use reusable shopping bags, produce bags, and containers to reduce plastic waste.
• Avoid Disposable Items: Opt for glass or stainless steel containers for storing food instead of disposable plastic bags or wraps.
• Dispose of food waste properly: Look into recycling and compost in the area you live in. Disposing of food properly helps it return back into the food system.

4. Cook at Home More Often:

• Control Over Ingredients: Cooking at home allows you to choose healthier ingredients and avoid excess salt, sugar, and unhealthy fats.
• Portion Control: Portion sizes tend to be more reasonable when you prepare meals at home, promoting healthier eating habits.

5. Grow Your Own Herbs:

• Fresh Flavor Boost: Grow herbs like basil, cilantro, and mint on your kitchen windowsill for fresh, flavorful additions to your meals.
• Reduce Packaging: By growing your own herbs, you reduce the need for packaged herbs from the store.

6. Stay Hydrated with Water:

• Healthy Choice: Drink water throughout the day instead of sugary beverages to stay hydrated and support overall health.
• Environmental Impact: Reduce plastic waste by using a reusable water bottle instead of single-use plastic bottles.

7. Support Sustainable Food Brands:

• Ethical Choices: Choose products from brands committed to sustainable practices, such as organic farming, locally grown, fair trade, and ethical sourcing.

8. Educate Yourself and Others:

• Continuous Learning: Stay informed about food sustainability issues and share your knowledge with friends and family.
• Advocate for Change: Support policies and initiatives that promote sustainable and healthy eating practices in your community.

By implementing these kitchen tips for healthy and sustainable eating, you not only take care of your own well-being but also contribute positively to the health of the planet. Small changes in our daily habits can lead to significant long-term benefits for both ourselves and future generations. Let’s cook with care and conscience, making each meal a step towards a healthier and more sustainable future.