Eating Better, for Ourselves and for the Planet

For a long time, nutrition was mainly discussed in terms of calories, weight management, or energy. Today, however, another question is becoming increasingly important: can the way we eat also have an impact on the environment? More simply, can we eat better for ourselves and for the planet at the same time?

The answer is yes. According to the United Nations, food systems* account for approximately one-third of global greenhouse gas emissions[1]. In other words, what we put on our plates truly matters—not only for our health, but also for the planet.

What is particularly interesting is that recommendations for human health often align with those for environmental health.

*Food systems include all the activities and processes involved in producing, processing, transporting, selling, consuming, and disposing of food.

More Plant-Based Foods on the Plate

We often hear that vegetables, fruits, legumes, nuts, and whole grains are foods that are “good for our health.” Indeed, studies show that a more plant-based diet is associated with better heart health, improved blood sugar management, and a reduced risk of conditions such as type 2 diabetes and hypertension[2].

Plant-based proteins also deserve a place on our plates. Lentils, beans, tofu, and chickpeas provide protein as well as fiber, which helps promote satiety and supports digestive health. And there is no need to throw out all of our favorite recipes! Replacing part of the meat in a chili with beans, or adding lentils to a spaghetti sauce, are simple changes that can already make a difference.

But What About the Environmental Impact?

A Few Telling Numbers

Producing 1 kg of beef can require approximately 15,000 liters of water, whereas legumes often require around 4,000 liters or less per kilogram[3]. The same applies to cost: legumes are almost always less expensive per kilogram than meat (sometimes up to eight times less expensive!)[4].

For fruits and vegetables, as well as other foods, choosing local and seasonal products whenever possible also helps reduce the transportation and energy required for production. For example, blueberries grown in Quebec during the summer do not have the same environmental impact as those imported from the United States during the winter (and they taste much better 😉).

What About Ultra-Processed Foods?

Ultra-processed foods are convenient, but when they become the foundation of a person’s diet, they often replace simpler and more nutritious foods.

Several studies associate high consumption of ultra-processed foods with an increased risk of obesity, type 2 diabetes, and cardiovascular disease[5]. From an environmental perspective, they also require more packaging and industrial processing.

The goal is not to eliminate them completely, but rather to give them a more reasonable place in our diet.

Doing Better Without Aiming for Perfection

Sustainable nutrition is neither a trend nor a strict set of rules. It is simply a more practical and realistic way of thinking about food. Adding one vegetarian meal per week, cooking a little more often, or increasing the proportion of vegetables on the plate can already make a difference.

Ultimately, the goal is not to become vegetarian, but simply to make a little more room for these foods, because even small changes can benefit both our health and our planet.

And if you would like support in making these changes, our dietitians are here to help you find simple solutions tailored to your lifestyle, habits, and reality. Every small step counts, and there is no need to transform everything overnight to make a meaningful difference.

Article written by Lucrezia Cavalli, Dt.P

[1] Crippa, M., Solazzo, E., Guizzardi, D., Monforti-Ferrario, F., Tubiello, F. N., & Leip, A. (2021). Food systems are responsible for a third of global anthropogenic GHG emissions. Nature food, 2(3), 198–209.

[2] Harvard T.H. Chan. The Nutrition Source (2018, January 16). Diet Reviews.

[3] Eve Beaudin. (22 mars 2017). Scientifique en chef du Québec. 4500 litres d’eau dans mon steak ? Vrai.

[4] Government of Canada, S. C. (2024, January 31). Average Retail Food Prices Data Visualization Tool.

[5] Lane, M. M., Gamage, E., et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 384(8419), e077310.

Eating Better, for Ourselves and for the Planet is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2026