9 Tips to Reduce Food Waste from an Online Dietitian Nutritionist


Access to food is a fundamental human right, yet hunger remains a persistent global challenge. Despite producing enough food for everyone, the Food and Agriculture Organization of the United Nations estimates that global hunger rose to 828 million in 2021, a number that has been exacerbated by the COVID-19 pandemic. More people die of hunger each year than from malaria, AIDS, and tuberculosis combined. We can make things better.

As we observe World Food Day, it is crucial to recognize the need for sustainable development at all levels, from individual households to entire nations. The goal of achieving #ZeroHunger by 2030 is a daunting challenge, but it is one that we must all work towards.

Although the scale of global hunger may seem insurmountable, there are concrete actions that individuals can take to reduce food waste and contribute to sustainable development. For instance, according to a recent report by the Natural Resources Defense Council, Americans waste nearly 40% of all food produced in the country. The EPA outlines specific pathways to inch toward zero waste because it’s necessary, as an estimated one in nine people worldwide struggles with hunger.

Each of us has a role to play in building a better world. Here are eight practical tips to reduce food waste and promote sustainable development:

  1. Plan meals carefully to avoid buying more than you need.
  2. Store food properly to extend its shelf life.
  3. Use leftovers creatively. (See recipes below).
  4. Compost food scraps to reduce waste. Here’s a link to some great kitchen, no-smell composters.
  5. Buy locally grown, in-season produce.
  6. Support businesses that prioritize sustainability.
  7. Donate surplus food to food banks or other charities. Find a food bank near you.
  8. Advocate for policies and vote for candidates that promote sustainable agriculture and food security.
  9. Go tech — where there’s an idea, there’s an app. These are 18 food waste apps to save you money while saving the planet.


Many countries are doing great things to cut food waste. Both the United States and Germany intend to cut waste in half by 2030. Things aren’t so dark and grim, and don’t let the numbers get you down. Collectively, we can do incredible things. Individually, we can be part of a global campaign to improve the lives of the people in our community while reducing waste and supporting sustainable development.


Leftover Chicken and Veggie Fried Rice


  • 2 cups cooked rice (preferably day-old)
  • 1 cup diced leftover roasted chicken
  • 1/2 cup frozen peas and carrots
  • 1/2 cup chopped broccoli
  • 2 garlic cloves, minced
  • 1 tbsp grated fresh ginger
  • 2 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1/4 cup chopped scallions
  • 1 tbsp vegetable oil
  • 1 egg, beaten
  • Salt and pepper to taste



  1. Heat a large skillet or wok over high heat. Add vegetable oil and swirl to coat.
  2. Add minced garlic and grated ginger and stir-fry for 30 seconds until fragrant.
  3. Add frozen peas and carrots and broccoli to the skillet and stir-fry for 2-3 minutes until they are tender-crisp.
  4. Push the vegetables to one side of the skillet and pour the beaten egg onto the other side. Let it cook for 1-2 minutes, then scramble with a spatula until cooked through.
  5. Add diced chicken to the skillet and stir-fry for 1-2 minutes until heated through.
  6. Add cooked rice to the skillet and stir-fry for 3-4 minutes until the rice is hot and starting to crisp up.
  7. Add soy sauce, oyster sauce, salt, and pepper to the skillet and stir-fry for another minute until everything is well combined.
  8. Remove from heat and garnish with chopped scallions.


Enjoy your delicious and easy meal made with leftover chicken and vegetables!


Bruised Fruit (or Balboa Fruit) Muffins


  • 1 and 1/2 cups all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup unsalted butter, softened
  • 3/4 cup granulated sugar
  • 2 eggs
  • 1/2 cup mashed bruised fruit (such as bananas, peaches, or apples)
  • 1/4 cup milk
  • 1 tsp vanilla extract
  • Turbinado sugar for sprinkling on top (optional)



  1. Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin or line with muffin cups.
  2. In a medium bowl, whisk together flour, baking powder, baking soda, and salt.
  3. In a large bowl, beat butter and sugar together until light and fluffy.
  4. Add eggs one at a time, beating well after each addition.
  5. Mix in mashed fruit, milk, and vanilla extract until well combined.
  6. Gradually mix in the dry ingredients until just combined.
  7. Divide the batter evenly among the muffin cups, filling each about 3/4 full.
  8. If desired, sprinkle the tops of the muffins with turbinado sugar for a crunchy topping.
  9. Bake for 18-20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
  10. Remove from oven and let cool in the pan for 5 minutes before transferring the muffins to a wire rack to cool completely.


Enjoy your delicious and moist muffins made with bruised fruits!