You don’t need radical changes to eat more healthily and sustainably. Harvard suggests a very simple idea: put plants at the centre of the plate and use animal products in smaller amounts.
Meals built around plants
- Plant protein: lentils, chickpeas, beans, peas, soy, nuts and seeds like chia or hemp. Filling, with fibre and healthy fats.
- Varied whole grains: quinoa, farro, bulgur, buckwheat, not just brown rice.
- Fruit and vegetables: half the plate, in many colours.
Animal foods as a complement
- Eggs are very versatile, beyond breakfast.
- A little strong cheese adds lots of flavour; yogurt can make a creamy dressing.
- Fish and poultry can be an accent in salads, wraps or stir-fries.
- Red meat occasionally, and processed meat very little.
To start
Check how often you eat red meat each week and look for ways to cut back. Try hearty, tasty plant dishes, like peppers stuffed with pulses and grains.
Source: Harvard T.H. Chan School of Public Health — Enjoy more variety.
