What you eat doesn’t just affect your health — it also impacts the planet. Food production plays a big role in deforestation, pollution, and other climate change drivers.
What you eat doesn’t just affect your health — it also impacts the planet. Food production plays a big role in deforestation, pollution, and other climate change drivers. Making sustainable food choices has never been more critical.
It’s easy to feel like these issues are too big for one person to influence, but it can be empowering to know that the choices you make every day matter. Shifting toward more sustainable eating habits is one way to lower your carbon footprint while supporting your health.
And despite common misconceptions, eating sustainably doesn’t have to be expensive or complicated.
This guide breaks down simple, practical ways to make food choices that are better for your body and the environment — without stretching your budget. But before we dive into the how, let’s take a quick look at what sustainable eating actually means.
Sustainable eating is choosing foods that minimize environmental harm while supporting public health and keeping future generations in mind. It’s one of the simplest ways to take action against climate change.
That means opting for foods that use fewer resources to produce, contribute less to pollution and deforestation, and help protect biodiversity — the variety of life that keeps ecosystems thriving.
Before we get into solutions, here’s why our food system needs a rethink:
The food supply contributes to about 30 percent of global greenhouse gas emissions (a lot of which is from livestock).
It consumes 38 to 55 percent of global land and uses a massive amount of our freshwater supply.
Industrial farming is the biggest driver of species extinction.
Agricultural runoff contaminates lakes and oceans, which endangers marine life.
Overfishing is putting a huge strain on ocean life — 33 percent of the world’s fish populations are caught faster than they can replenish themselves.
The good news? Small shifts in your food choices can reduce your carbon footprint and help build a more sustainable future.
There’s no single bulletproof method, but there are plenty of simple ways to make more sustainable food choices — without wrecking your budget or making you feel like you have to give up all your favorite foods.
Sustainable eating can involve:
Focusing on plant-based products
Avoiding processed foods
Learning about sustainable sourcing
Using food-waste solutions
Let’s go over these approaches now.
Meat production (and thus, meat consumption) is rough on the environment. It takes up a lot of land, uses tons of water, and creates greenhouse gas emissions.
We know changing up your eating habits is hard, so let’s clarify one common concern: You don’t have to go full vegan or swear off burgers if you don’t want to. Even cutting back on red meat and poultry a couple of days a week and swapping in plant-based options can make a difference.
It comes down to supply and demand: If fewer people buy resource-guzzling animal products, producers will eventually produce less of them.
But instead of stressing about cutting things out, think about what you can add in. More of these plant-based foods, for example:
Legumes. This includes lentils, beans, and tofu, which are packed with protein, fiber, and other key nutrients.
Nuts and seeds. These are excellent for healthy fats and a crunchy topping on just about anything.
Whole grains. Go for quinoa, oats, farro, or brown rice, which are fiber-rich and super satisfying.
Fruits and vegetables. Fresh produce is basically the healthiest food you can put in your body.
Eating more plant-based foods is not just good for the planet but your health too. Many plant-based protein sources are lean and have been linked to a lower risk of cardiovascular disease. They can also help with weight management.
Bonus: Plant-based protein sources like beans, lentils, tofu, and chickpeas are often much cheaper than meat. If you do buy meat and are looking to save, consider less-expensive cuts like chicken thighs or ground meat, then try to reduce portion sizes by filling up on plant-based sides.
If you’re curious about trying a plant-forward diet to support your health and the environment, check out our guide to the Mediterranean diet.
A good rule of thumb? Choose whole foods over pre-packaged ones. While processed foods are convenient and sometimes cheaper, they often come wrapped in lots of plastic (much of which isn’t recyclable and contributes to landfill waste and ocean pollution).
Beyond the food packaging waste itself, actually making these materials consumes massive amounts of energy, water, and raw resources — like petroleum for plastic and trees for paper — further fueling deforestation and emissions.
Plus, there are health benefits to avoiding ultra-processed foods. They’re often packed with added sugars, unhealthy fats, and preservatives that can drain energy and contribute to weight gain or heighten the risk of things like heart disease and type 2 diabetes.
Whenever possible, swap in more whole, sustainable options. For instance, when you want a snack, reach for natural peanut butter and an apple (bonus points if you bring a jar to refill at a local market). Or get some frozen fruit for smoothies.
Eating sustainably isn’t just about what you eat — it’s also about where you’re getting your food from.
Choosing sustainably sourced foods helps reduce environmental harm and supports ethical, sustainable farming and fishing.
Here’s how to make smarter choices:
Look for sustainably grown produce. Opt for organic or pesticide-free options and fruits and veggies that aren’t grown with synthetic fertilizers. This helps protect soil, water, and biodiversity.
Go local. Buying from local farmers’ markets or grocery stores that sell locally grown foods helps cut down on the environmental impact of long-distance food transportation. Plus, you’re supporting local farmers and your local economy — win-win.
Join a CSA or use SNAP at farmers’ markets. Community-supported agriculture (CSA) programs let you buy a share of a farm’s harvest, giving you access to fresh, seasonal produce while supporting small-scale farms. Many farmer’s markets accept SNAP (Supplemental Nutrition Assistance Program) benefits — sometimes even doubling them for fresh produce.
Eat in-season foods. Eating foods that are in season can help reduce the need for environmentally taxing farming practices like intensive irrigation and hothouse farming (buildings used for cultivating plants). It also minimizes the distance food needs to travel, plus seasonal produce tends to be more affordable and tastier.
Research sustainable seafood. Some fish species are overfished, so look for responsibly sourced options with certifications like the Marine Stewardship Council (MSC) blue fish label.
Support regenerative farming. Some farms use techniques that improve soil health and biodiversity while lowering emissions. Shopping from these farms helps drive demand for climate-friendly agriculture. You can do a quick internet lookup or simply ask questions if you’re shopping in person.
Grow your own produce. Even a small herb garden on a windowsill or a few tomato plants on a balcony can help. Community gardens are another great way to access fresh local produce.
Find sustainable food co-ops. Many co-ops offer affordable organic food with discounts for low-income families while also supporting local farmers.
A sustainable diet is also about how you manage what’s left behind. Cutting food waste saves money and helps the environment. Here’s how to do it:
Get creative with leftovers. Repurpose extra ingredients into soups, stews, grain bowls, or snacks instead of letting them go to waste.
Meal prep and plan ahead. Planning ahead can minimize impulse buys and excess food. See our meal prep guide for pointers.
Store food properly. Keep produce in the right fridge drawers, freeze extras, and use airtight containers to extend freshness.
Donate surplus food. If you won’t use something before it expires, donate it to a local food bank, shelter, or community organization.
Get into gleaning. Some farms and community programs collect leftover crops to distribute to those in need (called gleaning). See if there’s one near you.
Buy in bulk. Purchasing dry goods in bulk reduces packaging waste and lets you buy just what you need.
Opt for frozen and canned items. These have a longer shelf life, cutting waste while keeping meals nutritious and wallet-friendly.
Start composting. Composting fruit peels, coffee grounds, and leftovers keeps food out of landfills and enriches soil. Many cities even offer compost pickup.
Another great way to help solve the food waste problem? Share these tips with friends and family. The more people reduce waste from food, the better for the planet.
The environmental impact of food is undeniable, and choosing more sustainable foods is a step we can all take. And it shouldn’t be a luxury — supporting programs that make sustainable food accessible helps drive broader change.
Here’s what to keep in mind about sustainable eating:
Prioritize plant-based foods. This doesn’t have to mean eating a strictly plant-based diet. Even cutting back on meat a few times a week can lower your carbon footprint while supporting heart health and weight management.
Choose whole, less-processed foods. This benefits both your metabolic health and the planet by reducing waste and resource use.
Be mindful of sourcing. When possible, opt for seasonal, locally grown, and responsibly farmed foods.
Take steps to reduce food waste. Plan meals, store food properly, and compost scraps to make the most of what you buy.
Sustainable eating isn’t about perfection — it’s about progress. Small steps, like swapping one meal a week for plant-based fare or cutting back on waste, help build a healthier planet and a more resilient food system.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!