EAT SMART, LIVE FRIENDLY WAY TO BETTER: THE PLANET-STAY HEALTHY!
When we think about food, so many different ingredients come to mind, what we eat often depends on where we’re from and our family traditions. But food isn’t just about taste and sharing meals with loved ones, it’s also our main source of energy. What we put into our bodies affects how we feel, how we grow, and even how we age!
But how can we be sure that what we eat is good for both us and the planet?
That’s where the Planetary Health Diet comes in! This diet focuses on eating mostly plant-based foods like veggies, fruits, whole grains, nuts, and beans. Meat and dairy are still included, but in much smaller amounts.
According to eatforum.org, switching from unhealthy diets to the Planetary Health Diet could help prevent 11 million early deaths per year and create a food system that’s both healthy and sustainable by 2050. Sounds like a win-win for us and the planet!
RETHINK WHAT YOU EAT: HOW TO WASTE LESS & EAT SMARTER
Over the past few decades, the way we buy and eat food has changed a lot. One big reason? Advertising and media constantly make us want more than we actually need, including food!
On top of that, our busy lives leave little to no time for cooking. So, we go for the fastest, easiest option, often something less healthy. This leads to impulse buying, stocking up on too much food, and, sadly, a lot of it going bad before we can even eat it. Wasting food isn’t just bad for our wallets, it also wastes energy and harms the planet.
Food is also a huge part of our culture, passed down from our parents, grandparents, and communities. But have you ever thought about whether our food traditions are always the best for our health and the environment? Sometimes, small tweaks to recipes can make them healthier and more sustainable.
By exploring different cultures and ideas like permaculture, we can discover tons of creative, eco-friendly recipes using a variety of ingredients—helping us eat better while reducing waste. Up next, we’ll dive into how to cut down on food waste and what permaculture principles that we introduced in the first chapter of this cookbook can play a key role in creating a more sustainable kitchen.
HOW TO PREVENT FOOD WASTE
Shop Less, Save More!: Going shopping every day? Exhausting. It takes up time, costs extra gas if you drive, and makes it easy to buy things you don’t actually need. Instead, try shopping every other day or just once a week! This helps you save money, waste less food, and get creative with leftovers. Plus, you’ll have more free time to cook and enjoy tasty meals at home!
PERMACULTURE PRINCIPLES: Produce no waste
Plan Your Meals for the Week and Make a Shopping List: Spend a few minutes planning your meals for the next few days or even the whole week. Then, make a shopping list based on what you need. Not sure what to cook? No problem, this cookbook or even AI can help you find recipes in seconds! Also, it’s easy to forget what’s already in your fridge or pantry, so keep a notepad in the kitchen to jot down anything you run out of. That way, you won’t accidentally buy things you already have!
PERMACULTURE PRINCIPLES: Produce no waste / Use and value diversity
Buy Only What You Need: Just because something is on sale doesn’t mean you should stock up, unless you know you’ll actually eat it! Buying in bulk can seem like a good idea, but eating the same thing over and over gets boring, and food might go bad before you finish it. Buy smaller amounts and make sure to use what you have.
PERMACULTURE PRINCIPLES: Creatively use and respond to change/ Use small and slow solution
Unpack and Store Smart: After shopping, don’t just throw everything in the fridge! Take fruits and veggies out of plastic packaging and store them in paper bags or non-airtight containers. This helps prevent condensation, which can make food spoil faster.
PERMACULTURE PRINCIPLES: Observe and interact/ Use small and slow solution
Use Clear Containers: Store leftovers in clear jars or plastic containers so you can easily see what’s inside. No more forgotten meals hiding in the back of the fridge! If you don’t have clear containers, label them with big, easy-to-read letters.
PERMACULTURE PRINCIPLES: Obtain a yield/ Design from patterns to details
Keep your Fridge and Pantry Clean and Organized: A messy fridge or pantry makes it easy to forget what you have, leading to wasted food. Keep everything clean and organized so food stays fresh longer, and you can quickly grab what you need.
PERMACULTURE PRINCIPLES: Catch and store energy/ Design from patterns to details
Serve What You’ll Eat: Instead of piling your plate with food, serve yourself smaller portions and go back for seconds if you’re still hungry. This way, you don’t waste food, and any clean leftovers can be saved for the next day.
PERMACULTURE PRINCIPLES: Design from patterns to details/ Obtain a yield
Rotate Your Food: When putting away groceries, place older items in the front and newer ones in the back. This helps you use up food before it expires and prevents having too many open packages at once.
PERMACULTURE PRINCIPLES: Use and value renewable resources and services/ Produce no waste
Trust Your Senses: Food labeled “best before” doesn’t always mean “bad after”! While foods like fish and ground meat should be eaten by the date on the package, many items are still good beyond their best-before date. Use your eyes, nose, and common sense before throwing anything away.
PERMACULTURE PRINCIPLES: Observe and interact/ Obtain a yield/ Produce no waste
Freeze Your Food: Did you know you can freeze sliced bread, fresh veggies, and even fruits to keep them fresh for longer? No more rushing to finish food before it goes bad! Just pop them in the freezer and grab what you need when you’re ready to use it. Super easy and a total waste-saver!
PERMACULTURE PRINCIPLES: Use and value renewable resources and services/ Catch and store energy
Don’t Toss Stale Bread: Got dry bread? Don’t throw it out! Sprinkle a little water on it, then bake it or toast it for a crispy, delicious upgrade. You can even turn old bread into croutons or breadcrumbs for soups and pasta dishes. A simple trick to save food and still enjoy tasty bites!
PERMACULTURE PRINCIPLES: Creatively use and respond to change/ Produce no waste
Get Creative with Leftovers: Leftovers don’t have to be boring! Mix things up by adding new ingredients and turning them into something exciting. Got leftover risotto? Turn it into crispy Arancini rice balls! Have veggie scraps? Use them to make a delicious homemade veggie stock. The possibilities are endless! Cooking is all about experimenting, so have fun and get creative in the kitchen, you might just come up with some awesome new recipes!
PERMACULTURE PRINCIPLES: Produce no waste/ Observe and interact/ Creatively and respond to change/ Use and value diversity
Use Up Whole Packages: Ever notice how much food gets wasted because we don’t finish the packaging? Choose jars or cans instead of bottles or tubes, they’re easier to empty completely. For sauces, add a bit of water and shake it up to get every last drop. No more wasted food or money!
PERMACULTURE PRINCIPLES: Obtain a yield/ Use edges and value the marginal
Give Back to Nature: Don’t toss those food scraps, turn them into compost! Leftover peels, cores, and other food waste can help nourish plants instead of ending up in the trash. If you have backyard animals like chickens, they’ll love some extra food scraps too!
PERMACULTURE PRINCIPLES: Use and value renewable resources/ Use edges and value the marginal
HOW TO SHOP AND EAT MINDFULLY
Shop Local: Buy fresh fruits and veggies from local markets when you can! Not only does it support your community, but the food is fresher and often tastier. Plus, you’ll learn which foods are in season, making your meals even better!
PERMACULTURE PRINCIPLES: Observe and interact
Batch Cook: Save time and energy by cooking multiple meals at once. If you’re using the oven, roast veggies, bake a dish, and prep meals for the next few days all at the same time. You can store the cooked meals in the freezer. Less effort, less energy used, and more food ready to go!
PERMACULTURE PRINCIPLES: Catch and store energy/ Integrate rather than segregate
Portion and Enjoy: Serve yourself just the right amount of food and eat slowly, this helps you truly enjoy your meal and recognize when you’re full, preventing overeating. Try putting away your phone or turning off the TV while eating to focus on your food!
PERMACULTURE PRINCIPLES: Apply self regulation and accept feedback/ Obtain a yield
