Sustainable nutrition is not a new concept. Well, if you say what happened, we have started to hear it frequently lately, here is the answer; the increase in the world population and the climate changes have brought sustainable nutrition to the forefront. The rapidly increasing food waste around the world has started to pose a threat to meet current and future needs. Well, if you say what we can do, I will mention all of them one by one in this article.
Here are the Keywords of Sustainable Nutrition;
I am sharing the necessary keywords for those who say how can I eat sustainably ..
Sustainable nutrition; It is a reliable, healthy, nutritious and low-environmental diet.
At the same time, for a diet to be sustainable, it is absolutely necessary:
1- Economical
2- Accessible by everyone
3- Fair
4- It must contain ingredients that contribute to food safety.
However, nowadays; how changing diets have caused us to consume much more than the amount of protein we need. But there is one thing we should not forget; small changes in dietary choice bring about big transformations.
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What Do I Do Will I Eat Sustainably?
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Eat adequate and balanced nutrition
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Reduce proteins of animal origin, increase proteins of vegetable origin
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Consume at least 5 servings of fruit and vegetables a day
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Increase your consumption of legumes, whole grains and oilseeds (nuts, almonds, walnuts)
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Choose sustainably caught (in season) fish
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Make sure to consume vegetables and fruits in season
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Stay at your ideal weight
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Make your eating habits sustainable
The Sustainable Diet Model Becomes the "Mediterranean Diet"!
Yes, you heard right! Here is the key model for laying the foundations of sustainable nutrition! White eat a marine model..
Mediterranean diet, which is a plant-based diet; It has been accepted as a sustainable diet model because it reduces the demand for land, water and energy resources.
Also; in the last 10 years, the mediterranean diet; contributed to environmental sustainability due to both low greenhouse gas emissions and low water footprints.
Is Famine Coming? How will we reduce our carbon footprint? Does Red Meat Consumption Deplete Natural Resources?
Here are the most important questions and their answers..
Global warming As a result of the accumulation of greenhouse gases released into the atmosphere, the temperature on the earth's surface increases. In other words, global warming occurs and therefore climate diversity is deteriorated. At this point, the inadequacy of natural resources and the risk of scarcity emerge! footprint''
Here, this carbon footprint, which we show as responsible for everything, is released into nature as a result of human activities! And it is also in our hands to reduce this emission.
For example, red meat consumption; Consuming red meat reduces the lifespan of natural resources. First of all, it causes global warming! In other words, the more methane produced by farm animals, the more global warming increases.
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Do you know how much a cow's annual gas emission is? Equal to the gas emissions of 4-5 cars!
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It takes 100 thousand liters of water to produce 1 kg of red meat! This figure is considered equal to the amount of water a person spends while taking a shower for 2 years.
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4 means meatless days; equal to the electricity used by the entire household..
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6 days without meat has the same effect as not using cars at all.
For comparison; amount of space used to produce protein of animal origin, production of protein of vegetable origin Approximately 10 times the area used for k! That means; The solution to climate problems is in our food choices. Shall we think about it now?
Say Stop Wasting Food in the Kitchen!
1- Planned and Weekly Shopping Do
Buying less is a more effective way to waste food than we thought. The fact that the foods we do not need are not taken at all and that the foods we cannot consume are never put into the closet means that there is no food wastage! Going grocery shopping on a full stomach and preparing weekly needs lists are the simplest but most effective ways to avoid getting the foods we don't need!
2- Place Your Refrigerator Correctly
This substance is very important especially for preserving the freshness of vegetables and fruits.
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The best way to store delicate and perishable green leafy vegetables is to wrap them in a kitchen cloth and then place them in a closed container without washing them.
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Since some fruits (apple, banana, pear, etc.) secrete ethylene gas, they accelerate the decay of green vegetables and cause them to deteriorate quickly! That's why not putting greens next to fruit is the best way to increase their freshness.
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Some root vegetables such as sweet potatoes, pumpkins, potatoes, and vegetables such as onions and garlic are not in the refrigerator; They preserve their freshness for a longer time when stored in a cool, moisture-free, dark environment.
3- Your Deep Freezer is Your Best Friend
The easiest way to reduce food waste is to use products longer. At this point, your best friend is your deep freezers. Throwing leftover food and unused parts of vegetables and fruits into the freezer means the opportunity to reuse these products!
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If you have half-boiled legumes, washed and chopped vegetable roots and vegetable stocks that you have prepared and frozen beforehand, here is a great soup for the evening..
4- Use Vegetables and Fruits from Root to End
Use all parts of vegetables and fruits that have been adequately washed, from their skins to their stems. It can be a good option to use without scraping the outside of the carrot or removing the stems of the parsley. But if you do not want to use vegetables in this way, then I have a good suggestion again;
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The parts you do not use such as parsley stem, vegetable roots and stems, black pepper grains, bay You can prepare vegetable stock by increasing its flavor with spices such as leaves, thyme, rosemary sprigs, basil, and boiling it in a pot and keeping it frozen in the freezer.
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You can grate the peels of citrus fruits such as lemons and oranges and use them in salad dressings, meals or desserts.
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You can also dry the apple peels and throw them into your herbal teas and get nice aromas.
5- Make Pickles from Leftover Vegetables
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It is possible to consume more of the vegetables that are in season by pickling them and consuming them as they were on the first day all year round.
In this way, you will be able to ferment every vegetable that you cannot consume and store it for a very long time.
6- Make Jam from Ripe Fruits
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The most delicious way to evaluate well-ripened fruits is to make jam from them it could be. Also, since the natural sugar content of ripe fruits increases, boil them with very little sugar and adding a little acid (lemon can be a good choice) until they start to boil and cool at room temperature, then store in glass jars in the refrigerator.
Your fruit that is about to be wasted will now decorate your breakfasts..
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You can freeze your fruits (such as bananas) in the freezer section of your fridge and use them in your delicious smoothie recipes, or maybe you will need them to make a fit ice cream one day.
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