Food is part of our daily lives and, in addition to being essential for our health, it has an impact on our planet. How can we have a sustainable diet ?

What is healthy eating?

A healthy diet, according to the SNS 24 , must be complete, varied and balanced in order to provide adequate energy and physical well-being during the day.

As a basis for this diet, the SNS 24 recommends “foods rich in fiber such as vegetables, fruits, cereals and legumes, vitamins, mineral salts and low in fat (…)”.

What about the calories we need per day? Average energy values ​​for healthy adults range between 1800 and 2500.

What are the benefits of having a healthy diet ?

Having a healthy diet brings several benefits , not only physical but also psychological. Therefore, have a healthy diet:

  • Provides more energy for daily activities;
  • Prevents infectious diseases, as it improves the function of the immune system;
  • Reduces the possibility of diseases such as heart disease and diabetes;
  • Promotes tissue growth and renewal;
  • Improves concentration, allowing memory and the nervous system to function properly;
  • Prevents premature aging;
  • Improves sleep quality, as some foods increase melatonin production.

Why have a sustainable diet ?

Did you know that food production is responsible for around 26% of global greenhouse gas emissions? And that 70% of drinking water is used for agriculture?

Graph showing the environmental impacts of food

Source: Our World in Data

In this way, through a change in diet it is possible to combat climate change.

How to have a sustainable diet?

Food is also part of one of the ways to have a more sustainable lifestyle . But what can we define as sustainable eating?

A healthy and sustainable diet, according to the FAO - Food and Agriculture Organization of the United Nations, refers to a dietary pattern that promotes health and well-being, has a low environmental impact, is accessible and safe.

The objectives of a healthy and sustainable diet are the development of each person and their physical, psychological and social well-being; prevent malnutrition and preserve biodiversity and the health of our planet (FAO, 201H9).

Steps to take towards a sustainable and healthy diet

According to FAO, the population in 2050 will exceed 9 billion, which means that it will be necessary to produce 60% more food. To reduce the impact we have on food we can choose to:

  • Consume seasonal and locally produced products;
  • Combat food waste;
  • Reduce the consumption of packaged products;
  • Have an organic diet;
  • Reduce the consumption of foods of animal origin.

To help you, there are some brands that take this issue into account and produce food in a more sustainable way. Joana Moreira reveals what they are here .