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 have such a way of eating on, which really isn't much. Meat is still our top priority, a good portion of potatoes, sometimes fries, and salad is treated as an aside. 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 , which takes care of your health and which we always deliver 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 and food production have a major impact on the environment. The food system, from food production to waste disposal, is responsible for 1/3 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 change our diet, among other things by buying:

seasonal products, especially Polish ones,

local products, made as close as possible to where we live,

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 tries to preserve biodiversity.

How to change eating habits to eat more fruits and vegetables every day?

People who avoid meat or limit its consumption by replacing some meals with plant-based products are less likely to suffer from diseases of civilization such as diabetes, cardiovascular diseases and cancer. A well-executed balanced plant-based diet can bring us health benefits, but not only. Such a diet is also environmentally friendly , as it allows you to reduce greenhouse gas emissions. But that doesn't mean we have to give up meat altogether. It is enough to limit consumption by replacing some meat dishes with vegetables. And how does it look in practice?

• Half of the meal should be your favorite vegetables: tomatoes, lettuce, cucumbers, beets, 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 bread can be spread with hummus, vegetable paste, or bean, lentil, or mushroom pie.
• traditional schnitzel can be replaced with a schnitzel of breaded vegetables or mushrooms, eggplant, zucchini, champignons and oyster mushrooms are suitable for this purpose,
• Cow's milk can be replaced by homemade oat milk, rice milk, coconut milk,
• If you don't want to give up meat completely, you can limit its consumption to once or twice a week. On other days, instead of meat, high-protein, filling legumes will work: 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 food that is still fit for consumption are wasted worldwide every year. To reduce food waste, we should plan our purchases carefully, picking only the products off the shelves that we really need, in quantities we can eat before they spoil. Before anything goes bad, 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.