A Dietitian’s Advice for Eating More Sustainably

Making food choices that are better for both your health and the environment can feel overwhelming at first, but it does not have to be complicated.

For Jeanne Hendricks, a registered dietitian nutritionist, board-certified sports dietitian, and associate of NY Nutrition Group, the key is developing habits you can stick with and recognizing progress as it happens. “Anytime we make any type of choice, we want to be able to sustain that choice because that’s when real impact happens,” she says.

Over the past 15 years, Hendricks has worked with hundreds of clients to build practical routines that support the planet while also fitting their personal health, wellness, and sports performance goals.

Whole Foods Can Make a Big Difference

Hendricks recommends beginning with more whole foods such as fruits, vegetables, nuts, seeds, and legumes, and weaving them into everyday meals. Besides the nutritional benefits, these foods can also support more sustainable eating patterns.

She explains that eating more whole foods usually means eating more plants, and plant-based foods generally use less land and fewer resources than livestock. “It takes a lot of land, it takes a lot of water to be able to sustain the amount of livestock we need to feed the people just in America,” Hendricks says. Plant-based production also tends to create less methane and fewer greenhouse gas emissions.

Whole foods can also reduce packaging waste. “A lot of them come in their own biodegradable, compostable packaging, so you’re not creating so much packaging when you’re choosing those foods,” Hendricks notes. Legumes, nuts, and seeds are often sold in bulk, making it easy to take them home in a paper bag and store them in reusable containers. “You’re having an impact on the amount of waste you’re producing by leaning into that as well,” she adds.

How to Approach Food Labels

Reading food labels can be confusing, especially when products rely on broad claims and unfamiliar ingredients. Terms like “all natural” and “no sugar added” may sound appealing, but they are often more about marketing than substance.

When unsure, Hendricks says “organic” is one of the labels consumers can trust most because it must meet strict standards. “The organic seal is definitely one of those ones you can really trust and lean into,” she says. She also notes that organic foods are not genetically modified and are produced without synthetic pesticides.

The same logic applies to meat and other animal products. Organic meat comes from animals fed 100% organic feed and allowed to graze. If organic options are not available, Hendricks suggests looking for free-range eggs, grass-fed beef, or wild-caught fish, which can be more sustainable choices.

Some packaged foods still call for a closer ingredient check. Using salad dressing as an example, Hendricks recommends choosing the version with the shortest ingredient list, since that is often the healthier pick.

Begin With Small Swaps

Trying to change everything at once can feel limiting and may make it harder to keep going. Hendricks says small mindset shifts can dramatically change the way people approach sustainable eating.

Rather than aiming for perfection, she advises starting with one manageable change, such as replacing cow’s milk with a plant-based option, observing Meatless Mondays, or eating one plant-based meal a day. “Over time, you’ll have a bigger change on your health and also the environment because you’ll do it longer,” she adds.

Why Flexibility Matters

Long-term success often depends on leaving room for flexibility. A less healthy dinner does not erase the better choices you made earlier, and incorporating a few organic foods is still better than none at all. “Take a deep breath, choose what’s most important to you and move forward,” Hendricks says.

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