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

• 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 at least daily Eat 400 grams of vegetables and fruit , 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 follow such a diet on, which really isn't much. We still put meat first, a good portion of potatoes, sometimes fries, and the salad is neglected as a little extra. Let's examine how and why we should change it and the impact our diet is having on our health and the planet. You can also find on our website fresh vegetables that cares about your health and we deliver it on time!

A balanced diet for the sake of our planet

Although we don't usually think about it on a daily basis, 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 ⅓ of global greenhouse gas production. In addition to improving the production system, about our destructive effects on nature To reduce as much as possible, we can try to reduce food waste as much as possible and also change our diet, among other things by buying:

seasonal products,

local products, manufactured as close to home as possible,

Products from producers who act in an environmentally conscious manner and, if possible, support ecological agriculture 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 part of their meals with plant-based products are less exposed to civilization diseases such as diabetes, cardiovascular diseases and cancer. a well managed balanced plant-based diet can bring us health benefits, but not only that. Such a diet is also environmentally friendly, as it enables the reduction of greenhouse gas emissions. However, this does not mean that we have to give up meat completely. It is 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: tomato, lettuce, cucumber, beetroot, zucchini,
• Instead of the 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 pie.
• We can turn the traditional cutlet into a cutlet of breaded vegetables or mushrooms, eggplant, zucchini, mushrooms and oyster mushrooms are suitable for this purpose,
• 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 its consumption to once or twice a week. On the other days, instead of meat, stuffing with legumes with a high protein content: beans, peas, broad beans, green beans. In winter we can use frozen food and occasionally canned chickpeas, peas or beans.

Finally, let's also remember one of the most important rules, which is not to waste food. According to UN research 1 billion 300 million tons of produced food that is still fit for consumption is wasted worldwide every year. In order to avoid food waste, we should plan our purchases carefully and select only the products on the shelves that we really need, and in such quantities that we can eat them before they spoil. Before something breaks, we try to process or freeze the food. In the off-season, when access to fresh seasonal produce is limited, we can use processed products: jams, juices, pickles and dried fruits.