March is National Nutrition Month. This year, the theme is “Fuel for the Future” and promotes nutrition sustainability – choosing foods that are healthy for both your body and the environment. When you think of “sustainable” foods, you may also think “costly”, but you can be both sustainable and budget-friendly with these five tips:
Before heading to the store, look in your pantry. Think, “what do I already have?” From there, make a rough draft of what meals you can make with what you have and make a list of things you need. Save money by looking at your store’s weekly shopper and look for items on sale. Become a member of your store (most are free) to access special coupons and discounts. Some stores offer digital rewards and coupons too. 
When you go shopping, go with a plan. Have a list and try sticking to it. This ensures you only get what you need, helping to save money. Also, go local and check out your community’s farmer’s markets. This supports your local community and limits the processing and handling from the producer to you. Buying foods that are in season, especially local-sourced, means you will get them at peak flavor. Since they are in abundance, they will often be less pricey.
Buying on sale is important, but so is looking at the cost per unit! By comparing two or three items and their cost, you can save money. A larger “package” may appear to be more pricey but the price per unit may be lower! If you buy more, it could cost less. “But, what if I do and I have too much?” Easy! You can portion the item and freeze to use later. When properly stored, a food can last as long as months or even years, if prepped and stored correctly. Prepare enough for more meals than you need that week. With the rest, you can freeze them for a later time, saving you time and money. If you are freezing items, write the name and date on the package, so you remember what it is and when you packaged it. 
When compared to animal-based foods, plant foods are less demanding on the environment. Also, the processes that take the plant-based food from the source to you uses fewer natural resources! Think of incorporating hearty grains and legumes into your weekly intake; these are also a great source of protein and fiber. Don’t forget to make half your plate fruits and vegetables. They provide you with wonderful nutrients and fiber that will fill you up. Fresh or frozen fruits and vegetables work, aim to get your 5-7 per day.
Help reduce food waste. Use as much of the food as possible, in different ways. Stock Up on seasonings, herbs, and spices. Having these on hand will help you repurpose and make entirely different meals by switching up the flavor profile. A few pieces of fish could be used in tacos, soups, or blackened! Things like vegetable skins and animal bones can be utilized in recipes to minimize waste, bring more flavor to your recipes, and increase the nutrition content. For example, the pulps leftover from juicing can be used in muffin recipes or to thicken up soups and stews while adding nutrients and fiber. Can’t eat it? Compost it!
We all enjoy a meal out especially with loved ones. When going out to eat, think of ways to be smarter when it comes to your food to help reduce food waste and practice portion control. Try splitting meals with others or taking leftovers home. This helps you with portion-control which is a sustainable practice since you are utilizing all the food given to you and none is wasted. You can also ask the establishment to skip the disposables as much as possible and use reusable plates and cutlery at home.
By drinking more water and less sweetened or bottled beverages, you are helping the environment while avoiding unnecessary added sugars!
With sustainable nutrition and lifestyle changes, you are contributing to lowering the environmental impact of food sourcing and processing practices. This improves the outlook of food and nutrition security now and in the future, promoting a healthier lifestyle for us and coming generations. To put this into practice, check out and make one of Treo’s summer recipes: gazpacho, pineapple and mango agua fresca, or cucumber and mango salad.
Betty G. is a Registered Dietitian, Certified Personal Trainer, and Lifestyle Coach. Her approach is all-encompassing: Betty strives to optimize nutrition and fitness behaviors that cater to your needs and lifestyle while prioritizing the mental aspects that lead to long-lasting change.
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