Dieting is seen as a short-term project for most people. As summer approaches, efforts to lose weight quickly or 'crash diets' before a certain special event have become common in society. However, such temporary solutions often lead to unpleasant results, such as 'gaining back more than the weight lost.' In fact, the main goal should be to adopt a sustainable and healthy eating pattern in the long term.
According to recent research conducted in Turkey, the obesity rate affects 30% of the adult population, while the rate of overweight individuals approaches 60%. The situation is similar worldwide. Despite this, most people tend to seek quick results rather than a proper and lasting eating pattern. However, science has long emphasized that the 'sustainable nutrition' approach offers many health benefits. This approach does not promise miraculous results in the short term; instead, it helps you develop habits that you can sustain for life and that will improve your quality of life.
In this article, we will thoroughly discuss the basic principles of sustainable nutrition, how to implement them, and how platforms like Leap can support you in this process.
1. What is Sustainable Nutrition?
1.1. Definition and Basic Principles
Sustainable nutrition is the regulation of eating and drinking habits in a way that protects one's health while not harming food resources for future generations. The key words here are 'balance,' 'naturalness,' and 'long-term thinking.'
Balance: To consume carbohydrates, protein, fats, vitamins, and minerals in a balanced manner.
Natural Foods: To avoid processed products as much as possible and to focus on fresh, local, and seasonal foods.
Long-Term Approach: To adopt dietary patterns that will permanently improve your lifestyle instead of short-term 'crash diets.'
1.2. Health and Environmental Effects
Sustainable nutrition is important not only for weight control but also for overall health and environmentally friendly living. According to the World Resources Institute (WRI) data, the increase in the consumption of highly processed foods also increases greenhouse gas emissions and environmental pollution.
Personal Health Benefits: Reduced risk of cardiovascular diseases, diabetes, and obesity.
Environmentally Friendly Choices: Preferring seasonal and local products helps reduce your carbon footprint.
1.3. Misconceptions
Misconceptions such as 'Sustainable nutrition is very expensive' or 'I have to buy organic products every day' can make it difficult for people to adopt this approach. However, local markets and seasonal fruits and vegetables are often more affordable and more nutritious than imported products.
2. Step-by-Step Guide to Sustainable Nutrition
2.1. Goal Setting and Motivation
Sustainable nutrition is not a habit that can be gained in a day. Firstly, it is important to determine what you want to do and why.
Small and Realistic Goals: For example, 'I will consume at least 2 different vegetables every day this week' or 'I will drink 2 liters of water a day.'
Long-Term Aim: Healthy weight loss, regulating the digestive system, feeling energetic, or making environmentally friendly food choices.
You can motivate yourself by writing these goals down and placing them where you'll see them, like on your fridge door or on your phone's home screen.
2.2. Recognizing Basic Food Groups
The main components of a healthy eating pyramid are whole grains, fruits and vegetables, quality protein sources, and healthy fats. You should aim to consume them in their natural form as much as possible by reducing processed foods.
Carbohydrates: Complex carbohydrates such as whole wheat bread, oats, bulgur, and whole-grain pasta.
Proteins: Fish, lean meat, eggs, legumes (lentils, beans, chickpeas), and dairy products.
Fats: Rich sources of unsaturated fatty acids such as olive oil, avocado, and nuts.
Fruits & Vegetables: Consuming at least 5 servings of a variety of colored vegetables and fruits daily helps maintain the balance of vitamins and minerals in the body.
2.3. Meal Planning and Portion Control
One of the cornerstones of sustainable nutrition is consuming portions that meet your body's real needs instead of eating too much or too little. Usually, 3 main meals and 1-2 snacks per day are sufficient. You can aim to plan your plate according to the following ratio for each meal:
Half Vegetables & Fruits
Quarter Protein Source
Quarter Complex Carbohydrates
Water consumption is also very important. While the amount of water you need to drink daily can vary based on body weight, weather temperature, and physical activity, an average of 2-2.5 liters of water is recommended.
2.4. Healthy Snacks and Alternatives
Turning to healthy alternatives when you feel the urge to snack is an essential part of sustainable nutrition. For example:
Nuts and Dried Fruits: Instead of chocolate or biscuits containing processed sugar, you can prefer walnuts, almonds, dates, or dried figs.
Yogurt Dips: Instead of chips and packaged sauces, you can dip vegetables (like carrots, cucumbers, etc.) into sauces made with yogurt and various spices.
Fresh Fruit Smoothies: Instead of sugary fruit juices, smoothies made with fresh fruits and vegetables are more nutritious and filling.
3. Motivation and Continuity in Sustainable Nutrition
3.1. Psychological Factors
Healthy eating is as much a psychological process as it is a physical one. Emotional eating habits, such as overeating under stress, can disrupt your long-term goals. Therefore, it's important to recognize your emotional state and seek professional support if necessary.
3.2. Seeking Support and Tracking
Following a healthy eating program with family members or friends boosts sustainability. Preparing meals together, sharing recipes, and even grocery shopping together provides motivation. Additionally, receiving guidance from a professional dietitian can also be quite beneficial.
Online Platforms: Applications like Leap facilitate the process by offering daily calorie tracking, water intake reminders, expert support, and community interaction.
Daily or Weekly Check-ins: Regularly tracking your progress helps you notice deficiencies and mistakes early.
3.3. Reward Mechanism
Every now and then, you may experience a drop in motivation. In cases like this, you can set small rewards for appreciating your achievements. For example, if you don't consume packaged food for a certain period, reward yourself with a book you love or a little trip. This reward doesn't have to be food; in fact, non-food rewards generally support motivation better.
4. The Journey to Sustainable Nutrition with Leap
Leap is a mobile and web platform that makes nutrition and diet processes more manageable for both dietitians and clients. Individuals with sustainable nutrition goals can:
Work with Expert Dietitians: Receive customized programs tailored to your personal needs.
Data Recording and Analysis: Your daily calorie intake, water consumption, and physical activity are regularly recorded and turned into reports.
Instant Notifications and Reminders: For example, you can receive motivational alerts like 'Don't forget to drink water' or 'It's time for a meal.'
Community Events: Share experiences with people who have similar goals and create group motivation.
Leap offers personalized tracking to support your sustainable nutrition goals. In this way, 'dieting' transforms from a temporary endeavor into a natural part of your lifestyle.
5. Example Diet Plan and Habit Change Suggestions
The plan below is an example for an average adult. However, remember that everyone's calorie needs and health conditions may vary; therefore, personalization may be necessary.
Example Daily Plan
Breakfast (07:00 - 08:00):
Whole grain bread, cottage cheese, olives, sliced vegetables
1 cup of unsweetened tea or coffee
Snack (10:00 - 11:00):
1 serving of fruit (apple, pear, etc.)
A handful of almonds or walnuts
Lunch (12:30 - 13:30):
Vegetable dish (made with olive oil or light oil)
1 bowl of yogurt or cacik
Bulgur pilaf (1 small plate)
Snack (15:30 - 16:00):
1 small bowl of homemade soup or seasonal fruit
Green tea
Dinner (18:30 - 19:30):
Grilled or baked fish/chicken (125-150 g)
A salad with plenty of greens (seasoned with olive oil and lemon)
1 slice of whole wheat bread
Night (21:30 - 22:00) - Optional Light Snack:
1 cup of milk coffee or herbal tea
1-2 pieces of dried dates or dried apricots
This plan is just an example and may not apply to everyone. You should personalize it by consulting your dietitian based on your calorie needs, work hours, and personal preferences.
Habit Change Suggestions
Create a Grocery Shopping List: Instead of random shopping, plan the foods you will consume throughout the week to reduce unnecessary packaged product purchases.
Develop Cooking Habits: Try preparing simple recipes at home instead of ordering takeout. This is advantageous both for your budget and health.
Increase Activity: Using stairs instead of elevators and walking at least 20-30 minutes daily complements sustainable nutrition.
Stock Up: By preparing your vegetables and legumes in advance on weekends, you can facilitate cooking during the week.
6. Frequently Asked Questions (FAQ)
Question 1: I'm new to sustainable nutrition, what should the first step be?
Answer: The first step is to analyze your current habits and make small changes. For example, if you consume 2 bottles of soda every day, you can start with a simple goal of reducing this to 1 bottle.
Question 2: Is sustainable nutrition expensive?
Answer: No. Preferring seasonal fruits and vegetables and local products is generally more cost-effective. As you move away from processed and imported products, you also protect your budget.
Question 3: How much weight can I lose in a week?
Answer: Ideally, losing between 0.5 to 1 kilogram per week is considered healthy and sustainable. This rate can vary depending on starting weight and metabolic rate.
Question 4: Which supplements should I take?
Answer: Supplements are individual and should always be used based on blood values or recommendations from a doctor/dietitian.
Question 5: I have a social life, what should I do when I go out with friends?
Answer: When eating out, you can choose healthier alternatives or control your portions. Occasionally indulging does not hinder sustainability; what matters is overall balance.
Conclusion
Sustainable nutrition is an approach that increases the quality of life, positively affects the body and mind, and is environmentally conscious. Instead of short-term 'miracle diets,' developing healthy habits ensures long-term success in weight management as well as overall health. Platforms like Leap are excellent helpers in correctly guiding you through this process, making tracking easier, and keeping your motivation alive.
Remember, healthy eating is like a marathon; slow but steady steps will help you reach your goal sustainably. Start with a small change today and strive to be better than the previous day every day!