Given the current climate crisis, environmentally-conscious people throughout the world are looking for ideas on how to live sustainably. Food is an essential element in this regard because, in the UK alone, it is responsible for 20% of the Green House Gas (GHG) emissions.
However, it’s believed that environmentally-friendly food is expensive, so in this post, we’ll search for answers on how to eat sustainably on a budget.
Before we dive into ways on how to eat ethically without extra expenses, let’s first have a look at what impact is our existing diet having on the environment. You might be shocked after learning the stark difference in emissions between beef and other foods!
1. Which Foods Have the Highest GHG Emissions Across the Supply Chain?
Different foods emit different amounts of GHGs across the supply chain, which means from the time when the food’s production is thought of (for instance agricultural land for crops or farmland for animals) to the time it reaches your plate.
GHG emissions are monitored as ‘CO2 equivalent’, which indicates the metric measure of global warming done by one GHG equal to that of CO2. The table below includes the GHG emissions of various foods across the supply chain.
| Type of Food | GHGs per kg |
|---|---|
| Beef (beef herd) | 60 kg CO2 equivalent |
| Lamb and Mutton | 24 kg CO2 equivalent |
| Cheese | 21 kg CO2 equivalent |
| Beef (dairy herd) | 21 kg CO2 equivalent |
| Chocolate | 19 kg CO2 equivalent |
| Coffee | 17 kg CO2 equivalent |
| Prawns(framed) | 12 kg CO2 equivalent |
| Palm Oil | 8 kg CO2 equivalent |
| Pig Meat | 7 kg CO2 equivalent |
| Poultry Meat | 6 kg CO2 equivalent |
| Olive Oil | 6 kg CO2 equivalent |
| Fish (farmed) | 5 kg CO2 equivalent |
| Eggs | 4.5 kg CO2 equivalent |
| Rice | 4 kg CO2 equivalent |
| Fish (wild catch) | 3 kg CO2 equivalent |
| Milk | 3 kg CO2 equivalent |
| Cane Sugar | 3 kg CO2 equivalent |
| Groundnuts | 2.5 kg CO2 equivalent |
| Wheat and Rye | 1.4 kg CO2 equivalent |
| Tomatoes | 1.4 kg CO2 equivalent |
| Maize (Corn) | 1 kg CO2 equivalent |
| Cassava | 1 kg CO2 equivalent |
| Soymilk | 0.9 kg CO2 equivalent |
| Peas | 0.9 kg CO2 equivalent |
| Bananas | 0.7 kg CO2 equivalent |
| Root Vegetables | 0.4 kg CO2 equivalent |
| Apples | 0.4 kg CO2 equivalent |
| Citrus Fruit | 0.3 kg CO2 equivalent |
| Nuts | 0.3 kg CO2 equivalent |
1.1. Which Foods Have the Highest Land Use Change?
The land-use change refers to the changes due to a certain food type in biomass above the ground, such as deforestation, and below ground, for instance, the soil’s carbon modification.
The five foods resulting in the highest land use change include:
- Beef (beef herd)
- Cheese
- Poultry meat
- Pig meat
- Eggs
1.2. Which Foods Have the Highest Methane Emissions Due to Farming?
Farm emissions include methane emissions from farm activities such as cows, fertilisers, manure, rice, etc. Methane is 80 times more influential than carbon dioxide in global warming.
The top five foods contributing the most to methane emissions due to farming include:
- Beef (beef herd)
- Lamb and mutton
- Beef (dairy herd)
- Cheese
- Shrimps (farmed)
1.3. Which Foods Have the Highest GHG Emissions Due to Animal Feed?
When agricultural products and wastes are processed into animal feeds, GHGs are released, contributing to global warming and climate change.
The top five food sources that contribute the most to emissions due to animal feed include:
- Pig meat
- Shrimps (farmed)
- Lamb and mutton
- Beef (dairy herd)
- Lamb and mutton
1.4. Which Foods Have the Highest Processing GHG Emissions?
In most cases, we don’t get direct food from the farms, it is processed in one form or another before it arrives at the supermarkets. This processing results in GHG emissions.
The top five foods that have the highest processing emissions include:
- Beef (beef herd)
- Lamb and mutton
- Beef (dairy herd)
- Tofu
- Cheese
1.5. Which Foods Have the Highest Transport GHG Emissions?
The food on your table travels from multiple parts of the world before it reaches your plate. For instance, 70%of the meat in the UK comes from Ireland. Most of the time, these foods are transported by air, which is the biggest polluter of all sources of transport.
The top five foods that have the highest transport emissions include:
- Lamb and mutton
- Beef (dairy herd)
- Bananas
- Beef (beef herd)
- Pig meat
1.6. Which Foods Have the Highest Retail GHG Emissions?
Retail emissions are GHGs emitted due to the refrigeration of the food and other retail processes. The five top foods resulting in the highest retail emissions are:
- Milk
- Tofu
- Beef (dairy herd)
- Cheese
- Beef (beef herd)
1.7. Which Foods Have the Highest Packaging
GHG Emissions?
Nowadays, there are a variety of packaging options for our food, but plastic still takes the top position. In addition to this, the sustainable packaging options, though biodegradable, contribute to GHGs during their manufacturing.
Here are the top five foods that have the highest packaging GHG emissions:
- Beef (dairy herd)
- Shrimps (farmed)
- Pig meat
- Tofu
- Beef (beef herd)
2. 6 Ways to Eat Sustainably on a Budget
In this section, we’ll discuss 6 different ways on how to eat sustainably on a budget. If you want to learn more about sustainable living, then check out our post on 12 Sustainable Living Ideas to Incorporate in Daily Life.
2.1. Focus on What You Eat, Not Whether Your Food is Local
There is a common misunderstanding that eating local is the way forward when it comes to reducing the carbon footprint of our food.
It’s correct that transport contributes to a food’s GHG emissions, but it isn’t the biggest culprit in the supply chain. The way in which a certain food changes the land use, and the amount by which it emits methane during farming and processing animal feed, have a higher impact on the environment than its transportation.
In terms of most foods, transport only accounts for 10% of GHG emissions, whereas, for the highest GHG contributor, i.e., beef (beef herds), it is just 0.5%.
Data shows that nuts are the best food source in terms of land-use change because they have a negative impact on it. Their trees are replacing croplands and storing carbon.
There are numerous startups that are working on bringing down the GHG emissions from the agricultural sector. You can learn more about them in Sustainable Innovation | 6 Green Areas to Look Out For in 2022.
2.2. Follow the Livewell Diet
Different organisations throughout the world are actively researching to find diets that are sustainable, affordable, and provide the necessary nutrients in the most balanced way possible. The WWF’s Livewell Plate for 2030 is an excellent source for figuring out the cheapest sustainable diet. Even though it’s for 2030, it works well for today as well since it covers all the necessary dietary requirements.
The Livewell Plate’s advantages include:
- It produces 30% less carbon footprint than the 1990 levels
- Maintaining this diet will require 20% less land use
- It fulfills all nutritional requirements and dietary recommendations
Even though the research has been conducted on the UK’s population, however, since it fulfills all the dietary requirements, we believe, it will be an excellent fit for other countries as well.
The cost of each Livewell Plate is £3.95, which may vary based on your location. The recommended Livewell Plates for different groups of people is given in the below table.
| Food Types | Adults | Adolescents | Elderly | Vegans |
|---|---|---|---|---|
| g/day | ||||
| Legumes, nuts and oilseeds | 28 | 14 | 27 | 123 |
| Fruit and fruit products | 131 | 200 | 162 | 55 |
| Beef & veal | 4 | 3 | 5 | 0 |
| Pork | 5 | 4 | 8 | 0 |
| Lamb | 4 | 3 | 5 | 0 |
| Poultry | 9 | 9 | 11 | 0 |
| Processed meat | 12 | 10 | 23 | 0 |
| Meat replacers | 5 | 2 | 4 | 78 |
| Fish wild-caught | 19 | 5 | 19 | 0 |
| Fish aquaculture | 21 | 35 | 21 | 0 |
| Dairy | 186 | 150 | 183 | 0 |
| Cheese | 6 | 3 | 5 | 0 |
| Dairy replacers | 3 | 20 | 16 | 63 |
| Eggs and egg products | 7 | 4 | 8 | 0 |
| Sugar and confectionary | 3 | 9 | 12 | 4 |
| Fats and oils | 49 | 34 | 46 | 43 |
| Fruit and vegetable juices | 68 | 150 | 52 | 60 |
| Non-alcoholic beverages | 598 | 368 | 656 | 565 |
| Alcoholic beverages | 280 | 0 | 186 | 216 |
| Drinking water | 726 | 1748 | 614 | 728 |
| Herbs, spices and condiments | 30 | 52 | 20 | 0 |
| Composite food | 122 | 42 | 55 | 24 |
| Snacks, desserts, and other foods | 25 | 75 | 15 | 32 |
| Grains and grain-based products | 262 | 230 | 252 | 372 |
| Vegetable and vegetable products | 232 | 340 | 243 | 328 |
| Starchy roots and tubers | 106 | 180 | 126 | 72 |
2.3. Purchase from Food Waste Apps
Different apps throughout the world are popping up to counter food waste by selling food items at a discounted price from nearby restaurants and supermarkets. They are the best answer to how to eat sustainably on a budget. The most popular ones in this regard are Too Good To Go, Karma, and Food For All.
Too Good To Go: This app provides you with the general idea of what a restaurant offers, and then you can order a ‘magic box’. This magic box contains food worth £8 to £12 but you can get it at a discounted price of as low as £3. In just four years, since their launch in 2016, they have saved 2,500 tonnes of CO2.
Karma: Karma is a London-based startup that lets you buy unsold food from supermarkets and restaurants at atleast a discount of 50%. It tells you what is left at a restaurant or supermarket near you, then you can book whatever tickles your fancy, and pick it up within a certain time window. Alongside Britain, it is also available in France and Sweden.
FoodForAll: FoodForAll started in New York and Boston, and has now expanded to over 200 locations. You can purchase your favourite meals from restaurants around you, an hour before they close, at discounts as low as 80%. If you don’t want food for yourself, but want to save it from going to the landfill, then you can donate it to others as well. Such a great answer in an app form to how to eat sustainably on a budget!
2.4. Shop From Sustainable Food Brands
If you want to make a difference by eating sustainably, then go for brands that offer sustainable food options. An excellent choice in this regard is Hive online marketplace.
Hive online marketplace: This marketplace offers customers to purchase sustainably produced, sourced, and transported food items. They aren’t just limited to food, you can also purchase skin care products as well. They ensure each of the products or food is worth being on their marketplace by testing it themselves. Once you’re done shopping there, they provide you with a complete report on how your ethical shopping benefitted the environment.
2.5. Switch Animal-based Protein with Plant-based Protein
Plant-based protein is not only sustainable, but it is also less expensive as compared to animal-based protein, making it an excellent answer to how to eat sustainably on a budget. Livestock emits a significant percentage of GHGs higher than plants during rearing, killing, and processing into final food products.
In addition to this, a few types of livestock are ruminants, that is, they burp or fart methane. We know this sounds funny, but this release of gas accounts for 6 to 7% of the total GHG emissions. That’s a ton of farts!
Plant-based protein is 56% cheaper than animal-based protein. Here’s a cost comparison between animal-based and plant-based protein:
| Animal-based Protein | Cost per g of protein | Plant-based Protein | Cost per g of protein |
|---|---|---|---|
| Steak | 4.5 cents | Rolled oats | 0.7 cents |
| 3.3 pence | 0.5 pence | ||
| Ground beef | 4 cents | Dry beans | 1.1 cents |
| 3 pence | 0.8 pence | ||
| Milk | 2.7 cents | Dry chickpeas | 1.1 cents |
| 2 pence | 0.8 pence | ||
| Ham | 2.6 cents | Dry lentils | 1.6 cents |
| 1.9 pemce | 1.2 pemce | ||
| Eggs | 2.5 cents | Brown rice | 1.9 cents |
| 1.8 pence | 1.4 pence | ||
| Chicken | 1.5 cents | ||
| 1.1 pence |
2.6. Buy From the Farmer’s Market
The best answer on how to eat sustainably on a budget for veggies and fruits is your local farmer’s market. By buying from them, you are not only promoting their businesses, but you are also saving your money and reducing GHG emissions.
The veggies and fruits available in supermarkets are generally processed, transported from different parts of the world, refrigerated, and packaged in tons of plastic. All of these steps not only increase their carbon footprint but also result in higher costs. Therefore, if you are looking for cheap sustainable food options, then the farmer’s market is your best bet for fruits and veggies.
You can further cut down on costs by buying stocks for a whole month because these traders are often willing to give discounts for larger purchases.
If going to the farmer’s market isn’t your thing, then sign up for a Community Supported Agriculture (CSA) veg box. This is one of the most sustainable and cheapest ways to get veggies and fruits. All you have to do is leave a weekly or monthly amount and your chosen farm will send you the product directly.
These are our top tips on how to eat sustainably on a budget. Feel free to share your tips on what to eat to help climate change in the comments below. Also, let us know if you’ve used any of the brands that we’ve mentioned in this post, and how was your experience with them. Remember, we only have one planet, and it is our duty to save it from the looming climate crisis!