The food we eat is one of the key changes we can make to help tackle the complex issue of climate change (1).

In their 2022 position statement on healthy and sustainable diets, Dietitians Australia says a population-wide shift is urgently needed (2). This includes a radical rethink of our food systems – from production, processing, distribution, preparation and consumption of food.

As individuals, it can be overwhelming to know where to start to do your bit for the environment. The good news? Transitioning your diet towards healthier foods will generally also help you live more sustainably.

Sustainability has been, and will continue to be, an ongoing priority for the nut industry. Australia is already recognised globally as a ‘clean and green’ producer of nuts, and the Australian nut industry is committed to Hort Innovation’s ‘Australian-grown Horticulture Sustainability Framework’.

As a start, here are three steps towards healthier, more sustainable eating.

1. Cut down on what you throw away

Australian households throw away more than $10 billion worth of edible food (or around 20 per cent of our groceries) every year (3).

We all have a part to play in reducing food waste, and some simple ways to start are: 

• Plan meals in advance: Make a meal plan for the week ahead, with an accompanying shopping list, to avoid buying food you don’t need or won’t use.
• Store food correctly: Different foods have different storage needs, so brush up on how best to store dry items and fresh foods. For instance, nuts are best stored in an air-tight container in the fridge or freezer.  
• Freeze food: Make room in your freezer for food approaching its used-by date, instead of letting it go off in the fridge. And freeze leftovers for another night’s meal!

Did you know? Food waste costs Australian households $2,200-$3,800 per year (3).

2. Limit discretionary foods

Discretionary foods are not a necessary part of a balanced diet.

But more than a third of Australians’ energy (kilojoule) intake comes from discretionary (or ‘junk’) foods, like biscuits, chips, ice-cream and alcohol (4). And these foods use environmental resources. So, reducing discretionary foods is key to improved human and planetary health.

Did you know? On average, discretionary foods account for 33% greenhouse gas emissions, 35% land use, 35% of water use, and 39% of energy use involved in producing food in Australia (9).

Try these healthy swap ideas:

• Bags of crisps → Handful of nuts
• Scoop of ice-cream → Spoonful of natural yogurt
• Biscuit → Wholegrain toast with nut butter and banana
• Bag of lollies → Handful of dried fruit or trail mix
• Sugar-sweetened drink → Tap water with a squeeze of lemon.

The Australian Medical Association says reducing chronic diseases, by prioritising preventative health, is a foundational element in reducing health care’s environmental footprint (10).

3. Eat more in line with our dietary guidelines

Healthy eating is about choosing the right types of foods. But just as importantly, it’s knowing how much to have and being mindful of portion sizes.

Any food that’s consumed in excess of our needs is an avoidable environmental burden in the form of greenhouse gas emissions, use of natural resources and pressure on biodiversity, says Dietitians Australia (2).

Did you know? The EAT-Lancet Commission on Food, Planet and Health report says global intake of nuts, vegetables, fruit, legumes and whole grains needs to double from current consumption levels (7). For nuts, the ‘Planetary Health Diet’ sets the scientific target as 50g/day (with a range of 0-70g), consisting of 25g each of peanuts and tree nuts.

If our population were to follow Australia’s existing dietary guidelines, we would see a 25% reduction in greenhouse gas emissions (5).

For adults, the target serves of core foods are (6):

• Vegetables and legumes/beans: At least 5 serves a day
• Grain (cereal) foods, mostly wholegrain and high-fibre varieties: 4 to 6 serves a day
• Fruit: 2 serves a day
• Lean meats and poultry, fish, eggs, tofu, nuts, seeds, and legumes/beans: 2.5 to 3 serves a day
• Dairy and alternatives, mostly reduced fat: 2.5 to 4 serves a day.

Source: https://www.health.gov.au/health-topics/food-and-nutrition/about/eating-well

One way to adopt a more sustainable diet is to prioritise plant foods. Nuts are an important component of healthy plant-based dietary patterns. They are nutrient-rich and are among the best sources of plant-based protein (at 10-20g protein/100g).