A healthy diet for us and the planet - how to buy vegetables and fruit

• A balanced diet for the sake of our planet

• How can you change your eating habits to eat more fruits and vegetables every day?

According to WHO recommendations, we should eat at least 400 grams of vegetables and fruit a day, preferably in raw form. They should make up at least half of each meal. According to a study conducted by Kantar in November 2020, only 18% of Poles report such a diet , which is really not much. We still prioritize meat, a decent portion of potatoes, sometimes fries, and salad is neglected as a small addition. Let's examine how and why we should change it, and what impact our diet has on our health and the planet. On our website you will also find fresh vegetables that will take care of your health, and we deliver them on time!

A balanced diet for the sake of our planet

Although we don't usually think about it daily, it's true that our eating habits, as well as our food production, have a huge impact on the environment. The food system, from food production to waste disposal, is responsible for one-third of global greenhouse gas production. In addition to improving our production system to reduce our destructive impact on nature as much as possible, we can try to reduce food waste as much as possible and also change our diet, including by purchasing:

seasonal products,

local products, manufactured as close to home as possible,

Products from producers who act in an environmentally conscious manner and, where possible, support organic farming that takes into account the protection of water and soil and also strives to preserve biodiversity.

How can you change your eating habits to eat more fruits and vegetables every day?

People who avoid meat or limit their consumption by replacing some of their meals with plant-based products are less exposed to lifestyle diseases such as diabetes, cardiovascular disease, and cancer. A well-maintained, balanced plant-based diet can provide us with health benefits, but that's not all. Such a diet is also environmentally friendly , as it allows for the reduction of greenhouse gas emissions. However, this doesn't mean we have to give up meat completely. It's enough to limit consumption by replacing some meat dishes with vegetables. How does it work in practice?

• Half of the meal should be your favorite vegetables: tomatoes, lettuce, cucumbers, beetroot, zucchini,
• Instead of traditional sandwiches for breakfast or dinner, we can eat a plate of seasonal vegetables in sticks or in the form of a salad and spread the bread with hummus, vegetable paste or a bean, lentil or mushroom pate.
• We can transform the traditional schnitzel into a schnitzel made from breaded vegetables or mushrooms, for this purpose eggplant, zucchini, mushrooms and oyster mushrooms are suitable,
• Cow’s milk can be replaced by homemade oat milk, rice milk, coconut milk,
• If we don't want to give up meat completely, we can limit our consumption to once or twice a week. On the other days, we can replace meat with high-protein legumes: beans, peas, broad beans, and green beans. In winter, we can use frozen foods and occasionally canned chickpeas, peas, or beans.

Finally, let's remember one of the most important rules: not to waste food. According to UN research, 1 billion 300 million tons of food produced that is still fit for consumption are wasted worldwide every year. To avoid food waste, we should plan our shopping carefully, choosing only the products we really need from the shelves, and in sufficient quantities to eat them before they spoil. Before anything goes bad, try to process or freeze food. In the off-season, when access to fresh, seasonal produce is limited, we can use processed products: jams, juices, pickles, and dried fruit.