We’re back with the next installment of our 4-part blog Q&A series with Dr. Colin Zhu, a board-certified Family Practice and Lifestyle Medicine physician, certified health coach, trained chef and leading author of The Empowered Kitchen. If you missed it, the 1st blog can be read here.
- How do our daily food choices contribute to global environmental issues, and what simple changes can individuals make to reduce their impact?
The best way to understand our impact on the environment is to examine what we eat. In America, the Standard American Diet (SAD) is largely composed of two main factors:
- A high consumption of animal-based products
- A heavy reliance on ultra-processed foods
These dietary choices significantly affect both our health and the planet. The more processed a food is, the greater its negative impact—leading to chronic inflammation, gut microbiome imbalances, fiber deficiencies, and oxidative stress, which accelerates aging and disease.
From an environmental perspective, animal agriculture consumes vast resources while providing minimal nutritional return. Approximately 17-20% of the Amazon rainforest has been deforested, with 80% of that land used for animal agriculture. Additionally, it takes around 1,800 gallons of water to produce just one pound of beef—equivalent to leaving a faucet running for 15 hours straight—compared to just 43 gallons per pound for beans.
Our oceans also face a crisis. Many fishery experts predict that major fisheries will collapse by 2050 due to overfishing, meaning we are removing fish from the ocean at a faster rate than they can replenish. These and other critical issues are explored in depth in Empowered Kitchen, providing insights into how our food choices shape the world around us.
- Why do you emphasize a plant-forward approach rather than strict plant-based or vegan eating, and how does this benefit both personal and planetary health?
As a general practitioner working with patients from all walks of life, I understand that behavior change is not a one-size-fits-all process. Shifting towards a healthier and more sustainable lifestyle is not about extremes—it’s about gradual, consistent improvements.
Small steps, taken consistently, build long-term habits and routines. My goal is to encourage individuals to eat more plant-based foods at their own pace. The more plants we incorporate into our diets—whether in quantity, quality, or cooking frequency—the healthier we become. Large-scale population studies show that the closer people are to eating a plant-predominant diet, the better their overall health outcomes.
A plant-forward approach allows for flexibility while still prioritizing health and sustainability. It’s about progress, not perfection.
- Can you share an example of a small but powerful dietary habit that can help people transition toward a more sustainable lifestyle?
The key to lasting change is consistency. One of the most effective ways to make sustainable dietary changes is by setting SMART goals:
- S – Specific: Clearly define your goal (e.g., "I will eat one plant-based meal per day").
- M – Measurable: Track progress in a tangible way (e.g., "I will eat plant-based three times a week").
- A – Actionable: Focus on steps within your control (e.g., "I will replace one meat-based meal with a lentil dish").
- R – Relevant: Align with personal values and health goals.
- T – Time-specific: Set a timeline (e.g., "I will follow this routine for a month and reassess").
Another crucial factor is support. Surrounding yourself with like-minded individuals—whether through community groups, online forums, or friends—can help reinforce these changes and make the transition smoother.
By making small, manageable shifts in our daily eating habits, we can collectively reduce our environmental footprint while improving our health. Empowered Kitchen delves deeper into these strategies, offering practical, science-backed solutions to bridge the gap between food, health, and sustainability.
