How to Reduce Food Waste to Save Money, Time and the Environment

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If you’ve ever tossed out a container of yogurt that’s approaching its date, discarded veggies that have gone limp, or thrown out a salad that’s just starting to turn a bit brown around the edges, you’re not alone. In celebration of Earth Day this year, I will share some practical ways to reduce food waste to save money, time and most of all, our environment!

While food waste is a worldwide phenomenon, the U.S. is a big contributor. Would you believe that food takes up more space in U.S. landfills than any other type of waste? It’s unfortunately true. Right here at home up to 40 percent of the entire U.S. food supply goes to waste. That’s almost 20 pounds of food per person every month. 

Not only are you reducing landfill waste, just imagine how much time and money you could save even if you reduce a portion of your this waste. Before we dive into the hacks, let’s talk a bit about some of the many benefits you could see by reducing food waste.

The impact of food waste is wide-ranging. The less food we waste, the more time and money we can save—and these are so very important. By reducing the amount of food wasted, farmers can use less fresh water, land, fertilizers, etc. because they’re not producing food that’s going to be discarded. Reducing food waste also reduces the amount of food that needs to be processed, transported, and sometimes stored in un-recyclable packaging and energy-intensive refrigerators and freezers. Plus, with less food waste, less space is used in landfills and less greenhouse gas is produced. Not to mention that there are a few not-as-obvious societal impacts that I’m going to discuss as well.

Benefits of reducing food waste

Save time 

Leftovers may not be the most glamorous meals, but they allow you to cook once and eat twice or more. This uses your precious time more efficiently because you’re not making a huge effort to decide what new meal or snack to make, and then spending even more time preparing.

Save money

The amount of produce wasted by an average American family of four costs about $1,600 per year. Imagine what you could do with that amount of money by simply buying only what you need and are going to eat, without unnecessary excess.

Save the environment

Reducing food waste helps us use critical resources like our land, water, fertilizers, packaging, transportation, storage, etc. much more efficiently. That’s because these investments will go toward food that we’re going to use and enjoy, not producing excess that’s going to be discarded. These efficiencies can help to reduce our environmental impact. 

Discarding food not only wastes the water and energy that went into all of the steps needed to get the food to you, but when it’s in a landfill, food waste releases greenhouse gases like carbon dioxide and methane. The U.S. Environmental Protection Agency (EPA) estimates that 95 percent of food wastes end up in landfills instead of the compost.

Food waste collected in a truck.
Photo by Kelly on Pexels.com

Boost your relationships and community

When you share extra food with people you know and care about, you’re building relationships with them. There are plenty of people who use community services to access food and that number is growing. By sharing food with them, you can help increase food security in your community.

Hacks to reduce your household food waste

It’s true that food is wasted at every level from farm to fork. Farms, manufacturers, grocery stores, and restaurants all waste some of their food. While you may not be able to control these other areas, reducing your own food waste can make a sizable difference. That’s because household food waste accounts for the biggest amount of food wasted — more than restaurants, grocery stores, and food service companies combined.

1 – Freeze food and enjoy your leftovers

Sometimes we buy or make too much food to eat in one day. It’s often the tiny bit of leftover that we don’t feel it’s worth saving that really adds up. If you force yourself to eat more than you need in the name of reducing food waste, you may still be wasting food and your body bears the burden. Instead, safely store uneaten food in a sealed container in your fridge or freezer, and then enjoy it another time as a “leftover.”

Leftovers can also save you time and money when you’re super-busy because you can quickly take a meal out of the fridge or freezer instead of spending the time and money to prepare or buy a whole new meal.

2 – Know your dates

One of the biggest reasons people throw away food is because they think it’s spoiled. This is understandable because no one wants to eat or serve food that has gone bad and may make them sick. Sometimes, the date that a food goes bad is not always clear because manufacturers may use different dates on their packages. In an effort to reduce confusion, the U.S. FDA is recommending the use of:

  • “Best if used by” to describe the quality of the food (not its safety); the food may not taste or perform as expected but it’s still safe to consume as long as it was stored properly.
  • “Expires on” is mostly reserved for infant formulas which should not be used beyond that date.

3 – Try “imperfect” or “ugly” food

Did you know that food is sometimes dumped because it doesn’t look “perfect” enough? Looking for “imperfect” or “ugly” food, or food that’s approaching its “Best if used by” date, is another way to save money and reduce food waste. Some markets and grocery stores package up food that may be “ugly” or not as fresh as their latest shipment and sell them at lower prices than the “perfect” food we’re used to seeing. Some companies even make a business of delivering imperfect foods to your door. Many of these imperfect foods can still be used in smoothies, casseroles, soups, and baking. If you need inspiration for recipes, you can access my healthy recipe of the week here.

Be sure to check to make sure the imperfect foods are still safely edible and are not spoiled; then, prioritize freezing or eating these foods first.

By choosing “imperfect” or “ugly” foods when you’re out shopping you can help prevent it from going to waste while saving money at the same time.

Imperfect pears
Photo by Marta Dzedyshko on Pexels.com

4 – Share extra food

If you know someone who would love to join you for a meal or appreciate your leftovers afterward, consider sharing with them. You can invite them over or drop your extra food off to them. 

Another idea is to find a food bank or shelter in your area and see what types of food they accept. If you have extras of those, simply donate it to them. If you want to go the extra mile, you can even consider donating the amount of money you saved from reducing food waste to your local food bank or shelter so they can purchase what is most urgently needed.

5 – Optimize your fridge and freezer

Don’t forget to regularly check your fridge and freezer to keep an eye on food that may be approaching the end of its useful life. If you find any, enjoy them first. Create a meal or two a week that would use the “on the way out” produce and meat into delicious dishes. Some of my favorites are creamed vegetable soup made with creamy coconut or cashew milk, Indian vegetable curry made with protein of choice, and a salad/grain bowl. 

Once the meals are cooked, you just renewed the shelf life of those ingredients for another 2-3 days in the refrigerator and another 1-2 months in the freezer. To keep your food fresh as long as possible, Keep your fridge set to a maximum temperature of 40°F and your freezer to 0°F or lower.

6 – Compost and use organic collection programs

The U.S. EPA estimates that just 4.1 percent of wasted food is composted, so composting is a huge area of opportunity. If you have a backyard and ability to compost food scraps to make nutrient-rich soil, that is a great place to start. Alternatively, if your city, town, or region has a composting program, you can contribute to that instead of putting food waste into the garbage which goes to the landfill.

Collecting produce scraps in paper bag for the compost.
Photo by Sarah Chai on Pexels.com

7 – Use a grocery list and meal plan

When you plan out the meals you want to eat and stick to your grocery list, you’re less likely to purchase and make too much food. If you create a thoughtful grocery list—and stick to it—you can buy only what you need.

How meal planning can help reduce food waste

Having a plan for your meals—whether you make the plan yourself or invest in one that works for you—is a great way to reduce your food waste. That’s because when your meals are planned out, you can create a grocery list of the foods you need for that plan. If you double-check your pantry, fridge, and freezer before adding something to your grocery list, and stick to the list when you’re out shopping, you will buy only what you need and are planning to eat. 

By using a meal plan to reduce the amount of excess food you buy in the first place, you’re cutting down on food waste at the source. This is called “source reduction.” According to the U.S. EPA, source reduction is the most impactful step toward reducing food waste, so it’s a great one to focus your efforts on. 

Meal planning has other benefits beyond reducing food waste and saving you time and money. Using meal plans can help you create meaningful and sustainable changes for your health. For example, a recent study published in the Annals of Behavioral Medicine looked at people who joined a weight loss program. They found that participants who planned more of their meals lost more weight than than those who planned fewer meals.

Final thoughts

By reducing food waste we can help to save time and money, reduce our impact on the environment, and even build our relationships and communities. It truly is a win-win-win situation.

One of the best ways to tackle this problem is by using a meal plan. Meal plans can inform your grocery list and then reduce the amount of extra food purchased when you go shopping at the market. But, not everyone wants to spend the time and effort to create their own plans. If this is you, just leave me a reply and I would love to help with your meal plans!

Vegan Food – Trick or Treat?

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Plant-based diet is all the rage but is it healthier for you? There is no argument that eating less animal products is better for your body and for the planet. For years I have been advising the general public, eating a typical North American diet, to reduce meat intake and use meat as a condiment rather than the main focus of their meal. For some, my husband included, it is easier to go cold turkey and avoid meat altogether rather than tease the taste buds and be left feeling unsatisfied. The craving for the flavor of “meat” combined with the desire to go meatless has fueled the surging popularity of meat alternatives in grocery stores and restaurants, including fast food chains.

Trick

The plant-based food space grew 11% between 2018 and 2019 to $4.5 billion in the US which provided more options and also more confusion than ever for consumers. Have you noticed the growing number of plant-based milk, such as soy, almond, cashew, rice, and oat milks, on your grocery shelves? It can certainly be tricky to find vegan foods with the same nutritional profile as the animal products you are replacing. I recently replaced cow’s milk with almond milk and realized that I now only get 12.5% of my usual amount of protein (1 gram of protein in 1 cup of almond milk rather than 8 grams of protein in cow’s milk). That means I need to adjust my diet to eat other high protein foods to make up the deficit. Not easy to do without some nutrition knowledge and meal planning skills!

Plant-based foods designed to replace milk, cheese, and meat often have a lengthy list of ingredients and full of fillers. Have a look at the 18 ingredients in a Beyond Burger: water, pea protein isolate, expeller-pressed canola oil, refined coconut oil, rice protein, natural flavors, cocoa butter, mung bean protein, methylcellulose, potato starch, apple extract, salt, potassium chloride, vinegar, lemon juice concentrate, sunflower lecithin, pomegranate fruit powder, and beet juice extract (the beet juice give the burger its meat-like “blood”). Pretty scary! If you are interested in a complete nutritional comparison between a Beyond Burger and a regular burger, check out this article  in Good Housekeeping. It’s clear that plant-based foods can be highly processed and may not be the healthy alternative we think we are eating.

Treat

Eating a vegan or plant-based diet is not just about avoiding animal products or eating meat look-a-likes. It is about eating an abundance of fruits, vegetables and whole grains. Now, that’s a treat for your health!!!

Plan the main event of your meal around “meaty” vegetables such as mushrooms, eggplant, and squash.  This will easily increase your daily vegetable servings. Consuming enough fruits and vegetables as part of an overall healthy diet reduces the risk of many chronic diseases, including cardiovascular disease, type 2 diabetes, some cancers, and obesity. The 2015–2020 Dietary Guidelines for Americans recommend that adults consume 1.5–2.0 cup equivalents of fruits and 2.0–3.0 cups of vegetables per day. These goals are much more attainable on a plant-based diet.

The best vegan food comes in its natural form. Nuts, seeds, and legumes are never processed and provide a signifiant source of protein and fiber. Many research studies have shown that the high fiber content in some nuts and legumes is good for your gut bacteria and provides protection to the gut lining and creates a healthier microbiome. The gut microbiome plays a vital role in helping with digestion and benefiting your immune system and many other aspects of health.

Another great source of plant-based protein is whole grains.  Whole grains have much more fiber, B vitamins, and iron than refined grains. Experiment cooking with some of the high protein grains such as quinoa, spelt, kamut, amaranth and millet, just to name a few. Their names may sound intimidating but they boil a lot like rice – just follow the cooking direction on the package and you can’t go wrong. To maximum your nutrition at each meal, learn to combine grains with legumes for complementary protein.

Meat is not necessary a villain. But in a culture where meat consumption is excessive and climate change is a concern, it is definitely a treat to have the food pendulum swing in favor of vegan food.