As climate and health concerns grow, what we eat matters more than ever. Eco-eating—also called sustainable eating—focuses on plant-based, local, and minimally processed foods while limiting red meat and waste. It’s about making good food choices for our bodies and the planet.

Unlike regular healthy eating, eco-eating adds an environmental lens. It looks at how food is grown, transported, and consumed, encouraging mindful, balanced habits that reduce our carbon footprint and promote well-being.

For nutritionist Geeta Karki, eco-eating is more than a diet—it’s a lifestyle of mindful nourishment. A clinical dietitian at Upendra Devkota Memorial National Institute of Neurological and Allied Sciences, she blends traditional food wisdom with modern nutrition science to help people eat healthier while protecting the environment. She outlines how eco-eating supports long-term wellness and sustainability.

What is eco-eating, and how does it differ from regular healthy eating?

Eco-eating is a mindful approach to food that values both personal health and environmental balance. It emphasises plant-based, locally sourced, and minimally processed foods while limiting meat intake. Unlike regular healthy eating, eco-eating also considers the environmental impact of food production, transport, and waste. It promotes balanced nutrition and sustainable habits that nourish the body while protecting the planet.

How can people improve their health and environmental impact through their food choices?

Eating more homegrown or organic foods, choosing those with fewer pesticides or chemical fertilisers, and limiting packaged or processed items support both health and the environment. Prioritising local and seasonal foods reduces energy use in transport and processing. Lowering intake of resource-intensive foods like red meat and adopting plant-based meals also helps decrease environmental impact.

What plant-based or minimally processed foods pack the most nutritional value per carbon footprint?

Plant-based and minimally processed foods generally provide high nutritional value with a lower carbon footprint. Animal-based products like meat, dairy, and eggs have higher greenhouse gas emissions compared to plant foods. For example, producing 100 grams of protein from lamb emits 19.9 kg CO2e, while plant-based sources emit far less.

Legumes, pulses, whole grains, vegetables, and fruits offer essential nutrients and produce fewer greenhouse gases. Carbon footprints can vary depending on cultivation and production location, but shifting to plant-based foods reduces environmental impact while maintaining nutrition. Overall, plant-based foods are more efficient per unit of nutrition.

Are there local or seasonal foods in Nepal that are climate-friendly and nutritious?

Nepal offers a variety of local and seasonal foods that are both nutritious and environmentally sustainable. Non-domesticated crops such as fiddlehead fern (niguro), amaranth (latte), Bayberry (kafal), Lamb’s Quarters (bethe saag), persimmon (haluwabed), and millets (proso, finger, foxtail), along with buckwheat and Moringa, are widely available across regions. Root crops like taro, yams, and potatoes, as well as pulses, beans, and stinging nettle (sisnu), are important in local diets. Many of these crops grow on marginal or arid land with minimal water and fertiliser, making them sustainable.

Nutritionally, these foods provide essential nutrients. Amaranth offers iron and vitamins in both grains and leaves, and nettle is rich in micronutrients. Though drought-resistant, millets, buckwheat, sorghum, and barley supply energy and micronutrients. Non-domesticated foods like niguro utilise renewable forest resources without straining farmland. Local oilseeds such as niger (filinge), hemp (bhango), and flaxseed are rich in omega-3 and omega-6 fatty acids, offering climate-friendly alternatives to imported seeds and nuts. Prioritising local foods supports nutrition, reduces environmental impact, and preserves biodiversity.

How can low-income or busy households incorporate eco-eating practices affordably?

Low-income or busy households can incorporate eco-eating affordably by focusing on plant-based foods like lentils, beans, and seasonal vegetables, which have a smaller environmental impact and cost less than animal products. Choosing local and seasonal foods further saves money and supports farmers. Refrigeration and freezing extend shelf life and reduce waste. Shopping at local markets and including more grains, pulses, and root vegetables makes sustainable eating practical and economical.

What simple daily habits can families adopt to reduce food waste and promote healthy eating?

Families can reduce food waste and promote healthy eating while lowering their carbon footprint by about 1.3 tons per year. Mindful shopping, planning weekly meals, and buying only what’s needed prevent over-purchasing. Cooking portions that match family needs and properly storing food reduces spoilage. Eating leftovers, giving them to those in need, or feeding animals prevents waste.

Choosing imperfect but nutritious items lowers costs. Scanning food labels helps select healthier options. Emphasising home-cooked meals over takeout or online orders also supports nutrition and the environment.

How do local versus imported foods and packaging choices affect nutrition and the environment?

Generally, local foods are harvested closer to ripeness, thus they retain more nutrients than items that travel long distances. Shorter transport reduces refrigeration and fuel use, lowering food waste and nutrient loss. Sourcing locally allows easier tracing and supports regional farmers. Local foods need little or no packaging, while imported goods require long supply chains with plastics and foams, increasing the risk of microplastic pollution.

Can small lifestyle shifts—like swapping red meat for lentils a few times a week—make a real difference?

Researchers suggest that shifting toward more plant-based foods could cut an individual’s food-related carbon footprint by up to 50 percent. Reducing red meat consumption by half lowers diet-related emissions by about 25% and may extend life by around nine months. Lentils provide protein, carbohydrates, fibre, magnesium, potassium, and non-heme iron, though they lack some amino acids, which can be complemented with cereals. Producing 1 kg of red meat emits roughly 60 kg CO₂e, while lentils emit 0.9–1.5 kg CO₂e.

Red meat overconsumption is linked to health issues, making occasional substitution with lentils both environmentally and nutritionally practical.

How do eco-eating habits support long-term health goals like managing weight or reducing chronic disease risk?

Eco-eating mainly emphasises reducing consumption of ultra-processed food. Overconsumption of such food loaded with calories and salt has been linked with risk of developing conditions like obesity, diabetes, and heart disease. It favours plant-based foods and limits red or processed meats, which can reduce colon cancer risk. Rich in vitamins, minerals, fiber, and antioxidants, plant foods support balanced nutrition, promote calorie control, and help maintain a healthy weight.

What are common misconceptions about eco-eating and healthy foods?

A common myth is that plant-based or eco-friendly foods lack protein, but soy, tofu, beans, lentils, and pulses provide adequate protein when balanced. Another misconception is that sustainable eating is always expensive, yet local, seasonal, minimally processed foods are often more affordable. Some believe imported foods are healthier, but many local foods are nutrient-dense and environmentally friendlier alternatives.

What’s one ‘non-negotiable’ eco-friendly nutrition swap everyone should start with?

The easiest and most effective eco-friendly initiative everyone should start immediately is reducing their intake of ultra-processed foods. These foods, packed with calories, fat, salt, and sugar, have been linked with non-communicable diseases like obesity, diabetes, hypertension, and heart disease.

Therefore, shifting towards fresh, minimally processed, and locally available foods is a simple yet powerful step that promotes better health while safeguarding the environment.