By Nicole Dulzaides, MS, RDN, LDN

Food for Salud’s Nutrition Experts are Celebrating National Nutrition Month!

How would you like to save money and have your entire family eat healthy? One easy way is to reduce food waste. Billions of pounds of food are thrown away each year. Every step we take towards reducing that number counts - even in your home! Here are some tips to get you started.

How Reduced Food Waste Helps the Environment 

Food waste is not as simple as throwing it away in the trash. The process includes land, labor, water, and energy for discarding, transporting, preparing, storing, and disposing of the food we just threw away.

Home Cooked Meals are Better than Eating Outside Food

Cooking at home allows you to make sustainable food choices. You become responsible for sourcing, preparation, and packaging, which you can't control when dining out. You can reduce food waste as you cook, all while making healthier food and enjoying time with friends and family.

Plan Meals Based on Foods You Already Have 

Food in plain view is more likely to be used. Organize your fridge by putting fresh produce that will expire soon in the front and place the newly purchased items behind that. This method is known as the First-In, First-Out Method - and can also be done with pantry food items. 

 

Before going to the supermarket, look in your refrigerator, freezer, and pantry to create a list of ingredients needed to prepare meals. Buy only the amount you will use or freeze within the next couple of days, including fruit, vegetables, proteins, and dairy products.

What Does the Expiration Date Mean? 

The dates on packaging are based on the quality of the food and do not always mean that food is spoiled and should be discarded. Use-by, Best-by, and Best Before date labels are usually on sauces and condiments. Once opened, sauces and condiments should be refrigerated, and generally, if stored properly, they are still safe to eat beyond the date.

Get Creative with Leftovers

A planned leftover is when you cook dinner and make extra for lunch the next day. Cooking the main course in bulk, according to your family size, can produce up to 3 days' worth of meals.

You can cook one protein and use it creatively throughout various meals; this saves time and minimizes food waste. For example, cooking a protein, such as ground turkey, can be served with rice and veggies, and the next day it can be used to make tacos. Another example of a versatile meal is a baked sheet pan chicken (or any protein of your choice) and vegetables. You can use bell peppers, green beans, asparagus, broccoli, cauliflower, or onions and change the grain daily.

Tip: Spice it up! Using your favorite spices and seasoning can make any meal delicious and change the taste of the protein or vegetables.

Keeping food safety in mind: reheat the appropriate serving only and eat leftovers within 3 to 4 days. Some food items can even be frozen for 3 to 4 months. Reusing the bulk of food promotes decreased food waste and takes the load off thinking of new meals daily. Plus, dinner will be ready all over again in under 30 minutes!

 

With just a few extra steps in meal planning, you can enjoy delicious healthy food with your family and friends and reduce wastefulness. Food waste can negatively impact food security of the population, the environment, and climate change. Reducing food loss could benefit you and your family, the world, and our children's future.

Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.