Eat a Plant-Based Diet

Summary: Choose What You Eat

Description

Eating meat and dairy products have a critical impact on our climate. Scientists warn that the current system of production and consumption cannot be sustained, with livestock producing about 14.5% of the world's greenhouse gases each year.

By eating a plant-based diet, we can reduce greenhouse gas emissions and protect the necessary resources we depend on like land and water. Going at your own pace, eating less meat and dairy can have a big impact on the climate. By using methods like “Meatless Mondays,” starting with less beef, or switching to dairy alternatives, you can reduce the amount of greenhouse gas emissions you contribute to the environment.

For more information on plant-based diets, click “Steps To Take” and “Deep Dive” on the tabs above.

Deep Dive

Why is it important?

First, each year, a single cow will belch about 220 pounds of methane. Methane from cattle is shorter lived than carbon dioxide but 28 times more potent in warming the atmosphere. Methane is responsible for around 30% of the rise in global temperatures since the industrial revolution, and rapid and sustained reductions in methane emissions are key to limit near-term warming and improve air quality.

Second, farm animals, especially cattle, consume a large amount of water. This, added to the effects of climate change, is impacting water sources used to feed farm animals and grow soy. Soy and grains are mostly grown to feed farm animals. Lately we have become aware of the deforestation of large parts of the Amazon to grow soy, and subsequent water issues in areas that used to be lush forests.

Third, in the US the vast majority of the land used for agriculture is devoted to raising food for cattle. This is not an efficient, environmentally sound way to feed ourselves.

Fourth, the many antibiotics used on farm animals, causing antibiotic-resistant microbes can get passed onto humans and make them sick.

Can I get enough protein from a plant based diet?

Yes, it's possible to get enough protein from plant-based sources, but it may require some planning. A healthy adult should eat at least 0.8 grams of protein per kilogram of weight. Plant proteins are generally less protein-dense than animal proteins, so you'll need to consume more plant-based foods in comparison. Good source of plant based protein include lentils, nuts, seeds and grains such as quinoa. See the Sentient Climate for a more detailed discussion. https://sentientmedia.org/best-and-worst-protein-sources

Vegetarian is a broader term for excluding animal products from your diet. Vegetarians do not eat meat but will eat eggs and dairy. A vegan diet avoids any food that contains animal products, including meat, dairy, and eggs. Once you become familiar with meatless recipes, try adding vegan recipes into your repertoire as well. Dairy is another food category with a big environmental footprint.

What are good plant-based protein sources?

As you increase the number of vegan meals you eat, it’s a good idea to include plant-based recipes with protein. Lentils, beans, chickpeas, peas, nuts, seeds, tofu, tempeh and edamame, and seitan are all good sources of protein. Don’t limit these ingredients to main dishes—You can get your protein in salads, soups, snacks, and even desserts!

Note: Pescatarians are vegetarians who eat fish and other seafood as a source of protein, instead of meat. They eat fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. While fish are packed with protein, vitamins, and nutrients, it is important to be careful that you choose seafood that's low in contaminants.

What are some other resources for vegetarian/vegan recipes?

https://joythebaker.com/category/vegan-baking-recipes/

One of the most followed vegan bakers online, Joy has been doing this for a long time, She has some meals as well, and she has easy and medium-advanced recipes. She also has a magazine and books.

https://minimalistbaker.com/about/

Minimalistbaker has also been around awhile. She has recipes for different diets: Vegan, Vegetarian, Gluten-free, and others. You can select which you are interested in to jump to those recipes. She also has a cookbook.

https://www.gretchensveganbakery.com/

Gretchen used to be a pastry chef in a multi-starred restaurant. After she became vegan, she realized she didn't want to be making high-butter baked goods for the restaurant, quit, and started developing vegan baked goods. She has online baking classes, e-cookbooks, and easy-to-difficult recipes. I brought her carrot cake to a gathering and multiple people asked for the recipe because they said it was the best they'd ever had.

https://itdoesnttastelikechicken.com/

The author has recipes for baking and cooking, has a large following, and has a few cookbooks out. She also occasionally has online cooking classes.

https://www.noracooks.com/

Nora has both meals and baked goods and she has a lot of simple recipes. She has two e-books out.

Some great vegetarian and vegan cookbooks:

America's Test Kitchen (the people who do Cook's Illustrated). The recipes range from simple to medium-complexity:

The Complete Plant-Based Cookbook

Vegan for Everyone

Mark Bittman's (a well-renowned chef, he practices vegetarianism before 6 pm and whatever he wants after 6pm. This is a popular book, and he found as he did this, he started to eat less meat after 6pm):

How to Cook Everything Vegetarian

The Homemade Vegan Pantry Miyoko Schinner
How to make vegan substitutes for non-vegan cokking taples

Steps to Take

Step 1: Understand how your diet affects the climate by getting more information on the benefits of switching to plant based diet (see "Deep Dive" tab for more information.

Step 2: Wean off your meat consumption. Try to move up Environmental Working Group's (EWG) list of foods with the highest impacts. EWG's Quick Tips Climate Diet

Step 3: Commit to going vegetarian one or more times a week.

Step 4: Keep your pantry stocked with ‘go to’ vegetarian snacks and recipes handy.

Step 5: Once you’ve consistently eaten vegetarian, introduce delicious vegan recipes that have no dairy or eggs!

Step 6: Spread the word and get support from others who are reducing their meat consumption!

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