Resources for Plant-Based Eating and Sustainability

By Marissa Minderler, MS, RD and Lauren Sutherlin, Dietetic Intern

Sustainability is broadly defined as “the ability to be maintained at a certain level.”  Its importance to diet and lifestyle is reflected in terms such as sustainable nutrition, sustainable wellness habits, and sustainable environmental practices. In a nutshell, these terms aid in defining foods and practices that promote longevity for both humans and the planet.

Many agree that sustainability is important but understanding how it applies to daily life and knowing how to change your habits can be challenging. Keep reading for inspiration and resources that will help you start making more sustainable choices.

Plant-Based Eating

There is undeniable evidence that incorporating more plants into your diet has benefits for both human health and the environment. Plants refer to more than just vegetables. Fruits, nuts, seeds, legumes, and whole grains can also provide vitamins, minerals, and even protein when eaten in proper portions. Fiber is naturally found in these foods too, so everything from your digestive system to your cardiovascular system will thank you! If you’re looking to find simple ways to try a plant-based diet and promote environmental sustainability, look no further. Consider the following resources to get started with plant-based eating:

• Browse the sites below for plant-based recipe and begin by choosing plant-based meals once a week (ex. Meatless Monday, Tofu Tuesday):
  • Vegan Recipes - Love and Lemons 
  • Plant-Based Recipes, a Comprehensive Archive | Forks Over Knives 
  • All Minimalist Baker Recipes 
• Explore a local farmers’ market. Farmers’ markets provide seasonal and fresh produce to make your dishes shine and promote the sustainable work farmers are doing locally. Check out the National Farmer’s Market Directory to find one that’s nearest to you!
  • National Farmers Market Directory (nfmd.org) 
• Don’t be afraid of soy! Not only are tofu, edamame/soybeans, and soy milk high in nutrients, but they’re also lower in cost than animal products. Choose firm tofu for stir-frying or dishes that require meat protein and softer tofu for desserts or smoothies. Check out the link below for some friendly tips when it comes to including tofu in your next meal:
  • 20 Simple Tricks to Make Tofu Taste Amazing (usnews.com) 
• Choose sustainable seafood. The way our fish and seafood are caught and produced impacts the environment. To preserve the environment and to harness all the health benefits of seafood, choose fish that are sustainably sold to the public by checking the website below. 
  • www.seafoodwatch.org 

Green Living

Looking beyond the kitchen and plant-based eating, green living can help make sustainable living choices for other areas of your home. Think energy efficient windows, light bulbs, and appliances, yard sales and low waste decluttering tips, and eco-friendly cleaning alternatives. There are a multitude of ways to make choices that will make your home a healthier more sustainable place to live. Check out these resources for tips on green living:

• Green America
• Pistachio Project 
• Zero Waste Home by Bea Johnson (Book)
• Good Girls Go Green (Podcast)

More About Sustainability

Perhaps the topic of sustainability is new to you or perhaps you’re well versed on the subject. Either way, there is always more to understand about living in a way in which humans and nature can co-exist to support present and future generations. Take responsibility for your part in sustainability by learning more from the resources listed below:

Websites:

• Sustainability Resources – Purdue Sustainability Resources

Books:

• Cradle to Cradle: Remaking the Way We Make Things by William McDonough & Michael Braungart
• Climate Justice: Hope, Resilience, and the Fight for a Sustainable Future by Mary Robinson
• Rebuilding Earth: Designing Ecoconscious Habitats for Humans by Teresa Coady
• #futuregen: Lessons from a Small Country by Jane Davidson

Podcasts:

• A Sustainable Mind – “Marjorie Alexander interviews environmental trailblazers to raise awareness of their campaigns and promote actionable advice and resources to listeners”
• The Sustainability Agenda – “Gives thinkers a platform to share their ideas on what’s working (and what’s not) in the sustainability movement”
• Sustainability Defined – “Hosts Jay Seigel and Scott Breen explain what sustainability is, one topic at a time”
• The Impact Report – “students and alumni of Bard College’s MBA in Sustainability Program discuss sustainability with business and social enterprise leaders from around the world”
• Green Dreamer – “Kamea Chayne interviews leading thinkers on the different ways we can become more sustainable as a global community”

If you want to learn more, we invite you to watch the “Gardening and Composting Skills Videos” by Master Gardener Judi Gerber and Registered Dietitian Nutritionist Kristen Hung, MPH, RDN to learn more about these topics.

Grow What You Eat

Learn all about why and how to start your own edible garden from Master Gardener Judi Gerber and Registered Dietitian Nutritionist Kristen Hung in this video.

Composting

Interested in composting but don’t know where to begin? Learn the basics and benefits of composting from Master Gardener Judi Gerber and Registered Dietitian Nutritionist Kristen Hung in this video. 

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit Torrance Memorial's Nutrition Webpages for upcoming classes and programs!