How eating healthy food and caring for the planet won't cost the earth​

1. Sourcing food locally and eating seasonal produce

It's more cost effective to shop at a supermarket considering economies of scale where bulk purchases ultimately helps consumers save money. Independent food producers / local markets operating in communities are becoming scarce due to the dominance of supermarket chains. I would recommend to shop local where you can to reduce the impact of food miles and find produce with more nutritional value, even though it may cost a bit extra. On this occasion, I shopped at my local supermarket to check how much food is locally sourced. At the supermarket, the British produce was clearly marked with the British flag and unfortunately all wrapped in environmentally unfriendly plastic. In the UK, it's estimated ​that we throw away around 290,000 tonnes of plastic bags and wrapping every year, that's nearly a quarter of consumer packaging, with only 6% that is recycled (WRAP). I managed to purchase a good variety of healthy food that is British grown such as apples, tomatoes, carrots, asparagus, beetroot, radishes and wholemeal bread. This time, I removed a few items from my weekly shop such as blueberries and bananas, considering the food miles and environmental impact. For example, the blueberries from Spain have travelled approx. 787 miles (1,266km) to get to the UK (Foodmiles.com).   

​2. Eat less meat and more plant based foods

​I prepared my shopping list in advance and chose a couple of plant based recipes* so I can reduce my meat consumption which has an impact on the planet. The livestock industry alone generates nearly 15% of all man-made greenhouse gas emissions, with global meat consumption at 500% from 1992-2016 (WWF). Overall I saved money on my food shopping by preparing a shopping list in advance and purchasing what I needed. Plus reducing my meat consumption, as it can be expensive to purchase good quality meat. 

3. Avoid ultra-processed foods

I avoid purchasing ultra processed foods such as microwave meals or pre-made frozen meals which are high in fat and sodium and has a negative impact on your health. On the whole I cook my meals from scratch which is healthier, more enjoyable and saves on cost. The roast vegetable and lentil salad* has many health benefits such as green lentils which are rich in fibre, folic acid, and potassium that are good for maintaining heart health. This recipe only cost me £2.49 and provided four meals. It also has an additional cost saving as I can take this meal to work and avoid buying an expensive pre-made lunch.

* 1. Tuscan beans on sourdough toast
* 2. Roast vegetable and lentil salad

5. Use the whole plant

When preparing your vegetables be mindful of food waste. Do you need to cut the ends off broccoli stems or peel carrots? My local council doesn't provide a food waste bin so I need to be mindful of reducing food waste as much as possible. In the U.K food waste from all sectors is still around 10.7 million tonnes (Mt), 70% of which was intended to be consumed by people (30% being the ‘inedible' parts) (WRAP). 

6. Grow your own food and herbs

Growing your own food is the goal to living more sustainably and eating healthier foods that don't contain harmful pesticides and ultimately saving you money. I've been growing salad leaves, herbs including thyme, rosemary and coriander from seeds. It can take a while until they fully bloom, but it is well worth the wait and incredibly nutritious. If you don't have the patience you can buy partly grown herbs or some vegetables from the local gardening centre.