Choices for you and the planet
Christmas is a season of joy, generosity, and shared meals. It is a moment when food brings families and communities together. However, our festive choices also have an impact beyond the dining table. What we cook and serve influences not only our health, but also the health of the planet. Our choices have an impact on the soil that grows our food, the climate that sustains our harvests, and the ecosystems that support farmers everywhere.
This year, we can celebrate abundantly while still making thoughtful decisions that nourish both people and the Earth. We can achieve this by reducing waste, conserving water and energy, opting for whole foods over ultra-processed options, and prioritizing ethical and sustainable food sourcing. Small changes can make this festive season better for our bodies and kinder to the planet we all share.
Reducing food waste
Food waste spikes during festive seasons like Christmas, due to overshopping, large meals, overcatering, and overindulgence. According to the United Nations Environment Programme (UNEP)’s 2024 Food Waste Index Report, the world wasted a whopping 1.05 billion tonnes of food in 2022. That represents 19% of all food available to consumers, across households, food services and retail. Households alone accounted for about 60% of that total. This waste is not just a missed meal. It is a heavy burden on resources. Globally, food loss and waste together account for about 8–10% of all greenhouse gas emissions.
To reverse this wastage and mitigate the negative impact on our planet, there are simple, practical solutions that every household can adopt to make a difference. These include planning realistic portions, shopping with a list, storing food properly, freezing excess, and being creative with leftovers for reuse. Such small and personal measures can significantly cut waste and lower our environmental footprint this festive season.
Water and energy conservation
Water used in food production
Water and energy use in food production and cooking have a major environmental impact, and what we eat over the holidays matters more than we realise. For example, globally, agriculture consumes up to 70 % of all our freshwater withdrawals. Meat takes the crown of being the most water-intensive food. On average, it takes 9,000 litres of water to produce a kg of meat. On the extreme, it takes up to 15,000 litres of water to produce 1kg of bovine meat. On the contrary, it takes only 962 and 322 litres to produce a kilo of fruits and vegetables, respectively. As our world warms faster than ever before, putting cities such as Tehran closer to water Day Zero, our small choices about the kinds of food we indulge in this Christmas affect global water usage.
Energy used across the food system
On the energy side, the global food system, from cooking, processing, storage, and transport, is highly energy-intensive, and food-related energy use contributes substantially to greenhouse gas emissions. Presently, food systems account for at least 15% of global fossil fuel use annually, driving as many emissions as all EU countries and Russia combined. With a lot of energy consumed in each of the stages of the global food system, we could consciously make food choices that help reduce the energy use of our food. Up to 42% of global energy use across the food value chain is consumed at the processing and packaging stage. When we choose unprocessed meals, we help save energy. For example, ultra-processed dairy is 10 times more energy-intensive than fresh milk.
A preference for whole foods
Choosing whole or minimally processed foods over ultra-processed products can benefit both personal health and the planet. Besides delivering lower nutritional value and chronic diseases, ultra-processed foods (UPFs) often carry a heavier environmental burden compared to whole foods. There are significant greenhouse gas emissions, energy use, and waste in the manufacturing, packaging, and transport of UPFs.
When we choose to replace UPFs with whole foods such as legumes, grains, and fresh produce, we significantly reduce the need for industrial processing, resource use, and the need for packaging such as plastics. Whereas UPFs offer convenience, we could consciously make the effort to use fresh produce and homemade foods for not only better nutrition but also lightening the environmental footprint of our holiday celebrations.
Ethical and sustainable sourcing of food
Supporting farmers who use regenerative, organic, or climate-friendly methods can make a big difference for the soil, biodiversity, and climate, not just for one season, but for years to come. Research has shown that farms applying regenerative practices can increase soil organic carbon (SOC) by up to 159%, greatly improving soil fertility, structure, and water retention. These regenerative practices include no-till farming, cover cropping, crop rotation and organic soil amendments. These practices also significantly improve crop yields, increasing yields by up to 29%. Regenerative and diversified farms also support more soil life, increase biodiversity, and promote healthier ecosystems than intensive monocultures.
As consumers, choosing produce from farms that follow sustainable practices sends a transformative market signal. It rewards ecological stewardship and encourages more farmers to adopt soil-friendly and climate-smart methods. Making this choice turns our festive purchases into actions that nourish the Earth.
Eco-friendly choices
Shopping with the planet in mind can significantly reduce environmental harm, especially by avoiding single-use plastic packaging and favouring reusable or bulk purchase methods. Globally, packaging waste accounts for over 50% of plastic trash that ends up in the world’s landfills. We can help address this menace in our own small, mindful ways, such as by choosing produce with minimal or no plastic packaging, bringing our own reusable bags or containers, and buying in bulk rather than preferring individually wrapped items.
Our individual choices this Christmas can trigger a cumulatively significant change in the way farming and manufacturing are done. For example, when we consciously opt for products with eco-labels, such as organic, fair-trade, or sustainably sourced, we support the respective value chains and encourage environmentally friendly farming and manufacturing practices. When more and more consumers prefer products with minimal environmental footprints, we also help in pushing for regulatory policies from governments and respective global agencies.
A festive season that supports people and the planet
As we celebrate Christmas, the choices we make at our tables and in our shopping baskets can nourish both our bodies and the planet. By choosing local, seasonal foods, reducing waste, conserving water and energy, and supporting responsible producers, we contribute to healthier families and more resilient ecosystems. Simple habits, such as eco-friendly shopping and efficient kitchen practices, can collectively reduce our environmental footprint and protect vital resources, including soil, water, and the climate.
When an individual makes such simple conscious choices, it may seem insignificant. However, when you, I, and a million others adopt these actions, these small steps create meaningful global impact. This festive season, let our joy extend beyond our homes and help in building a future where good food supports thriving communities and a healthier Earth for generations to come.
