Your Guide to a Sustainable Diet: Healing Yourself and the Planet
- Rachel Bailleau
- Sep 30
- 8 min read
You can take pretty much any environmental problem. You start digging a bit, and then you fall down a rabbit hole that takes you to the same place: food. That’s why I dedicated my working life to research and writing about sustainable food systems. The way we eat can significantly transform our health and positively impact the world.
It is not an exaggeration to say that food is medicine. It's the foundation of good physical and mental health. The right food nourishes our bodies, focuses our minds, fuels our energy, and supports everything from our mood to our ability to handle stress, including climate grief and eco anxiety. What we eat shapes how we feel, how we think, and how we show up in the world.
And just as what we eat is the foundation of our personal health, how we produce food is the foundation of planetary health. The way our food is grown, raised, transported, and eaten directly shapes the health of our soils, waterways, forests, and climate. Right now, food production is a leading driver of both climate change and biodiversity loss. It uses vast amounts of water and land, causes pollution, and drives deforestation at an alarming scale. At the same time, billions of people cannot afford a healthy diet, and countless farmers face exploitation within broken supply chains.
But here's the good news: we can make simple tweaks to our diets that lead to a healthier us and a healthier planet. A sustainable diet doesn't require perfection or sacrifice. Of course, sometimes we just want to cosy up with a takeaway pizza in front of a film, and that's absolutely fine. We don't have to be perfect. What matters are the small habits we build over time. Those everyday choices that we make again and again can make a huge difference to both our health and the planet.
We don't have to travel the world to find a way to serve the earth. Every meal is a chance to contribute a small part to shaping a more stable, regenerative future. And it all starts with understanding the connection between what's on your plate and the world around you. So grab your well-deserved slice of pizza, and let’s dig in.
Understanding Our Food System
The way food is produced today is one of the biggest drivers of the climate and ecological crisis. Agriculture shapes not only our environment but also our societies and economies, and right now the system is under immense strain.
Environmental footprint:
Agriculture produces nearly a third of global greenhouse gas emissions.
Around 70% of the world’s freshwater is used for farming.
Vast forests are cleared for crops and livestock grazing. That’s why food is the leading cause of biodiversity loss.
Soils are being depleted and worn out. This causes problems like rivers drying up because rainwater runs off the land instead of soaking in to refill streams and springs.
About 30% of the food we produce globally never gets eaten. In landfills, it releases methane, a greenhouse gas far more potent than CO₂.
Ripple effects include:
Biodiversity loss
Declining water quality
Climate instability
At the same time:
Billions of people cannot afford nutritious food
Many farmers, particularly in the Global South, work under exploitative conditions for poverty wages
This isn’t about painting farmers as the villains. I’m married to a farmer’s son, and I know firsthand that farmers are some of the most honest and hardworking people you’ll ever meet. They often labour tirelessly, deeply caring for their land, all while receiving little financial reward. The fact that they continue to produce food so that the rest of us can thrive despite the physical and financial burdens they carry is remarkable.
The real issue isn’t the farmers themselves but the food system as a whole. It’s a system that, while incredible at feeding billions of people, is also pushing the limits of what Earth can cope with. What’s needed now is a rebalancing, for the good of farmers, for society, and for the planet.
How a Sustainable Diet Supports Your Mental Health
Let’s not forget that food isn't just about climate. It's intimately connected to how we feel day-to-day. If you've ever noticed yourself feeling anxious, stressed, or low, what you're eating (or not eating) could be playing a bigger role than you realise
.
Deficiencies matter. When we're running low on vitamins like B-complex, magnesium, or iron, it can increase feelings of anxiety and make daily stress harder to cope with. Our brains need fuel, and the right nutrients make all the difference.
And here's something many people don't realise: your gut health is deeply tied to your mental health. A diverse, thriving gut microbiome helps regulate stress hormones, balance mood, and support better sleep. It's almost like having a little internal support system.
Which brings us to three simple, powerful pillars of a sustainable diet that work for both you and the planet:
Eat more plants
Reduce food waste
Focus on whole foods
Don't worry, I'm not going to attempt to turn you into a vegetarian. I think there's room for many different diets in the world!
Discover more about the links between human health and climate anxiety.
Eat More Plants: Food for Your Gut and the Planet
Your gut is like a bustling little ecosystem, home to trillions of microbes that influence everything from digestion to mood. The more variety of plants you give them (think beans, grains, vegetables, fruits, herbs, nuts, and seeds), the stronger and more resilient your gut community becomes. And a healthy gut means a calmer, more balanced mind.
From a climate perspective, shifting towards more plant-rich meals is one of the most powerful steps we can take as part of a sustainable diet. Producing meat, especially beef and lamb, requires far more land and water, and generates more greenhouse gases than growing beans, grains, or vegetables. Globally, animal agriculture is also the leading driver of deforestation, as forests are cleared for grazing or to grow feed crops like soy.
That said, this is not about strict rules or cutting out foods you love. Our bodies, cultures, and lifestyles are all different, and food is deeply personal. I know this from experience: I was fully vegetarian for over a decade, but it did not feel sustainable for me in the long run. These days, I have found a middle ground that works. For example, when I make a bolognese, I use half beef from my neighbour’s farm and bulk it up with lentils and lots of vegetables. The result is still rich and hearty, but it goes further, adds fibre for gut health, and lowers the overall environmental impact of the meal.
Sourcing meat locally can also bring other benefits, such as knowing the farmer, the way the land is managed, and the life the animal has had. Still, it is important to remember that local does not automatically equal low impact. Small-scale, outdoor-raised meat is far better than beef linked to illegal deforestation in Brazil. Even so, the biggest positive shift we can make in wealthy countries is reducing the amount of meat we eat and replacing some of it with pulses, grains, and vegetables. Buying local is a wonderful bonus, but leaning into more plant-rich meals is where the big climate and biodiversity wins come from.
Bonus tip: you can find out which fish is the most sustainable at the Good Fish Guide by the Marine Conservation Society.
Eating Whole Foods
Focusing on whole foods and minimising ultra-processed products is another simple, powerful way to eat sustainably and take care of your health. This does not have to be complicated or take hours. For example, cook some rice and a protein, such as lentils or fish, grab some frozen vegetables, and add a simple dressing or seasoning. In about 25 minutes, you have a nutritious, filling, balanced meal.
Eating whole foods is better for your health because they are packed with nutrients, fibre, and antioxidants, supporting everything from gut health to mood and energy levels. Your body can use these nutrients more effectively than the refined, heavily processed ingredients found in many ready meals and snacks.
Whole foods are also better for the planet. They require less packaging, processing, and transportation, which reduces energy use, greenhouse gas emissions, and waste. Choosing grains, vegetables, and fruits over heavily processed products helps lower the overall environmental footprint of your diet, while still being affordable and easy to prepare. Whole foods like this are versatile, satisfying, and gentle on the planet, without needing fancy restaurant-style preparation.
Reduce Food Waste
Around a third of all food produced globally never gets eaten. And when food ends up in landfill, it doesn't just disappear. It rots without oxygen and releases methane, a greenhouse gas far more potent than carbon dioxide. Food waste alone is responsible for about 6% of global emissions!r
From a climate and biodiversity perspective, wasted food is heartbreaking. Forests are cleared, precious water is used, and soils are worked hard to grow that food, and then all of that effort, energy, and nature's resources are simply thrown away. From a social justice perspective, it's equally troubling to consider that billions of people struggle to access sufficient nutritious food.
From a personal perspective, food waste can also leave us feeling guilty and disconnected from our values. But reducing it can be surprisingly simple, and it's a key part of any sustainable diet. A few easy shifts can make a big difference:
Treat food leftovers as treasure. Scraps can feed chickens or nourish compost, turning leftovers into life.
Frozen is fantastic. Stock your freezer with vegetables and fruits—they are just as nutritious as fresh, often cheaper, and never go limp in the fridge.
Cook once, eat twice. Double up on soups, curries, or stews and freeze portions for later. This makes it easier to use up ingredients and stick to wholesome foods when you're in a rush.
Eat all parts of your food. Carrot tops whizzed into soup or potatoes baked with the skins on feed your gut microbes a broader, more diverse feast.
Reducing waste isn’t just about saving money, though it does that too. It's about honouring the food, the farmers, and the ecosystems that made it possible.
A Sustainable Diet: It’s a Win-Win
Climate grief can make us feel like the problems are too big to solve. But food reminds us that healing can happen bite by bite. Billions of us making small, imperfect choices, such as choosing more plants, eating whole foods, freezing leftovers, cooking simple meals, and giving veggie peelings to chickens, will add up to a huge change.
A sustainable diet doesn't mean eating perfectly. It means being thoughtful, curious, and compassionate with yourself as you navigate your choices. It means recognising that every meal is an opportunity to make our bodies and the planet healthier.
Every meal is an invitation to come home to yourself and take part in creating a calmer, more sustainable future, one delicious bite at a time.
I hope you found this blog post helpful! You can sign up for my monthly newsletter on my home page to receive the latest blog posts, free resources to help with eco anxiety, and information about events. If you'd like to book individual coaching with me, you'll find the links below.
I have included some affiliate links to products mentioned in this article. I always take time to check the quality and never recommend something unless I think it would really help you. If you use these links, I'll get a small commission. But don't hesitate to look out for second-hand options on websites like World of Books, Vinted, GumTree, or Freecycle.
Comments