How to Add Sustainable Protein to Your Family’s Diet

1. 0333 370 3701 info@singleparentsonholiday.co.uk How to Add Sustainable Protein to Your Family’s Diet

2. 0333 370 3701 info@singleparentsonholiday.co.uk Food is fuel – for the body and soul. However, many food production practices have a highly negative impact on our planet, with greenhouse gas emissions and increased energy consumption being the most significant factors. Yet, whilst we cannot eliminate the carbon emissions caused by the food we eat, we can choose more environmentally friendly options. Protein, for example, is an essential component of any healthy diet, particularly for children who need protein to grow and stay healthy. As we now know, animal protein production is extremely harmful to the environment because it necessitates using numerous resources, such as land, animal feed, chemical fertilizers, and water. Furthermore, livestock produces large amounts of methane, exacerbating the environmental impact of animal farming. Whilst many adults are  eliminating or reducing the amount of meat and and cow’s milk they consume, many families have been hesitant to do so. Yet there are plenty of natural products available containing high quality sustainable protein – and they are more inexpensive, too. Which foods are rich in protein and sustainable? Trying to be environmentally conscious can be tricky, especially  for single parents who often have less time to spare trying to find delicious protein alternatives to meet their family’s nutritional needs and please their taste buds. Read on to find out which foods are the best sustainable protein sources:

3. 0333 370 3701 info@singleparentsonholiday.co.uk 1. Legumes Legumes, such as peanuts, soybeans, and chickpeas, are high in fibre and protein. They are gluten-free, high in potassium, and antioxidant-rich. They are also an excellent source of sodium. Lentils, which are also part of the legume family, have twice as much protein as quinoa per serving and are usually the least expensive and one of the most sustainable protein sources. Lentils are also drought and frost-resistant, making them especially valuable in areas with limited water supply. Legumes, whilst they are an excellent source of protein, can cause digestive issues in some people, so do exercise caution, and monitor how your body reacts to them. 2. Fish and Shellfish Fish and shellfish have long been known as a source of high-quality protein. In addition to being a great source of protein, fish also contains B vitamins, potassium, calcium, and iodine. Some varieties of shellfish, including prawns, crab, and mussels, are also rich in selenium, copper, and zinc. Long-chain omega-3 fatty acids, which are abundant in oily fish varieties, such as mackerel, salmon, and sardines, may help fend off heart disease and stroke risk. To make environmentally responsible choices, look for fresh, not processed fish as it allows you to check the place and method of catch. When fish are caught or produced in a way that allows stocks to replenish while causing no unnecessary harm to marine animals or plants, those fish or shellfish are considered “sustainable”. So, labelling should include ‘responsible’ or ‘farmed’ or ‘sustainably sourced’.

4. 0333 370 3701 info@singleparentsonholiday.co.uk 3. Potatoes A staple food in many parts of the world, the benefit of the potato is often underestimated. They are cheap, easy to grow and one serving, the equivalent of a large jacket potato, contains 8 g of protein. Other nutrients found in potatoes are potassium and vitamin C. For a simple, protein rich healthy family meal when you have little time, you could add two tablespoons of houmous to a serving of potatoes and get an additional 3 g of protein. Potatoes have a very low environmental impact, especially if no pesticides have been used. They cause no harm to animals and are one of the most sustainable carbohydrates. 4. Soy Products Soy products are a reliable high quality protein source made from soy beans. You will find a range of versatile soy products in the shops today. They have become a popular alternative to meat and dairy products, not just among vegetarians and vegans. Products made from soybeans are thought to be among the richest protein sources available to plant-based eaters.  including, for example, edamame beans, the whole immature soybeans, contain over 18 g of protein per cup or serving, whilst tempeh, a traditional fermented Indonesian soy food, has a whopping 30 g of protein per serving. Firm tofu, also known as soybean curds, contains approximately 20 g of protein per serving and is an excellent meat substitute.

5. 0333 370 3701 info@singleparentsonholiday.co.uk • 5. Nuts and Seeds • Nuts are not just rich in protein they are also sustainable as they grow on trees, which absorb carbon from the atmosphere. Almonds, pistachios, and peanuts, pumpkin, hemp and sunflower seeds, as well as nut butter and seed pastes like tahini are particularly rich in protein. Nuts and seeds are also rich in fibre and unsaturated fats, and contain vitamins and minerals, such as vitamin E, B vitamins, selenium, iron, and zinc. They make a healthy and versatile ingredient as a snack or in salads and stir-fries. If you are looking to use nuts and seeds in cooking or for a snack, make sure to use unsalted products and nut butter without added salt or sugar. • About the author: • Single Parents on Holiday offer group holidays for single parent families in the UK and abroad, as well as solo holidays for single parent empty nesters, etc. Go to our homepage in the navigation bar to find out more. • If you liked our article, please check out our other blog posts and subscribe to our Single Parent Travel Blog: • How to Reduce Your Carbon Footprint When Travelling • Travelling Responsibly: UK Road Trip Ideas for Single Parents • How to Reduce Your Carbon Footprint When Flying • The Best Ski Resorts in Austria and Their Green Credentials

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