In a world where food is easily accessible 24/7 and supermarket aisles are overflowing with convenient ultra-processed foods and imported produce, it’s easy to forget that what we eat has a significant impact on our health, the environment, and the communities we live in. 

Choosing locally sourced, spray-free vegetables, grass-fed meats, and wild-caught or sustainably sourced seafood is about far more than following a wellness trend. Eating food that is fresh, nutrient-dense, and raised with respect for people, animals, and the planet means living in tune with nature, not against it. Eating in this way is essential for health as it provides more nutrients and helps reduce the toxic load in the body. It also lowers food miles and carbon footprint, cuts down on packaging waste from long-distance transport, and supports farmers and fishers who choose more sustainable and ethical practices.

So what should a truly healthy and sustainable meal consist of? There are four main rules that should be covered for maximum nutrient benefits and sustainability:

Eat veggies that are local, seasonal and spray-free 
Choose grass-fed meat free from additives
Opt for wild-caught or sustainably sourced fish and seafood
Steer clear of industrial seed oils

Veggies

Vegetables and fruits contain about 40-50% fewer nutrients than they did 50 years ago due to depleted soil, and transporting and storing them further reduces their nutrient content. Antioxidants such as vitamin C and polyphenols, for example, decline the longer the produce is stored or transported. That’s why choosing locally sourced, seasonal vegetables is the best strategy to get the most bang for your buck. 

We live in a polluted world, and it’s impossible to avoid many harmful toxins. If the toxic load on your body exceeds certain levels, making it impossible to detox naturally at the same rate, you can start experiencing several health issues. You simply can’t stop breathing polluted air, but you can reduce the toxic levels in your body by choosing pesticide-free fruits and vegetables. It's safer than trying to wash your veggies as they have pores and the pesticides are already absorbed, especially if the produce has thin skin, such as berries and leafy greens. Research on veggie washes shows that even the most effective ones removed only 20% of pesticide spray. 

Choosing locally grown vegetables also supports local ecosystems as small-scale, chemical-free farming promotes soil health and biodiversity. Furthermore, locally sourced produce doesn’t require transporting via trucks and planes, thus reducing air pollution. 

Tip: Shop at your local markets and ask growers directly about the use of sprays or chemicals. Many small farms grow spray-free, even if not certified organic.

Meat

Grass-fed meat is not only more nutritious, it’s also better for the animal and for us. Cattle are ruminants designed to graze on grass, and when they live on pasture, they’re healthier, less stressed, and require fewer antibiotics than animals confined to feedlots. Nutritionally, grass-fed beef provides more omega-3 fatty acids, conjugated linoleic acid, and antioxidants like vitamin E than grain-fed meat. There’s also an important difference in chemical exposure. Grain-fed animals are often raised on genetically modified corn or soy treated with glyphosate, the world’s most widely used herbicide. Traces of this chemical remain in the feed and, in turn, in the animal products we consume. Glyphosate has been classified by the World Health Organisation as “probably carcinogenic to humans,” and studies suggest it may also disrupt gut bacteria and contribute to oxidative stress. By contrast, animals grazing freely on pasture are not exposed to glyphosate in the same way, making grass-fed meat a cleaner, safer option that aligns more closely with nature.

Tip: Shop at your local butcher and ask where the meat comes from. If you're time-poor, you can add a bag of Chief organic grass-fed biltong to your salad for a dose of clean protein. 

Seafood

Seafood is one of the most important sources of long-chain omega-3 fatty acids, particularly EPA and DHA, which are essential for brain health, cardiovascular function, and reducing inflammation. Wild-caught fish often provide higher levels of these nutrients compared to some farmed varieties, and they are less likely to be exposed to antibiotics or the contaminants that can accumulate in intensive aquaculture systems. Beyond nutrition, wild fisheries managed under regulated quotas play a crucial role in protecting ecosystems and ensuring that fish stocks remain healthy for future generations. Choosing wild-caught seafood whenever possible means you’re not only supporting your own health but also contributing to the long-term sustainability of our oceans.

Tip: Ask where your fish is from and whether it’s wild-caught or sustainably sourced. Rotate species for variety and sustainability.

Oils

The type of fat we cook with has a big impact on health. Extra-virgin olive oil is rich in natural polyphenols and antioxidants that protect against inflammation and oxidative stress. Large studies, such as the PREDIMED trial, have linked its regular use with a reduced risk of heart disease and improved longevity. It is also remarkably stable under normal cooking temperatures, making it one of the safest and healthiest options for everyday use. In contrast, industrial seed oils, such as canola, soybean, and sunflower, are heavily processed and often contain a high proportion of omega-6 fatty acids, making them prone to rancidity. Reheating these oils and consuming them excessively can contribute to systemic inflammation. Choosing olive oil, along with traditional fats like ghee or butter for higher-heat cooking, is a simple change that makes a meaningful difference to both flavour and long-term health.

Tip: Use EVOO daily for salads, roasting, and sautéing. For very high heat, ghee or butter is a stable alternative.

Of course, sourcing, shopping, and preparing all of this can be time-consuming and energy-intensive. That’s where private chef and meal prep services can be of great help. Instead of spending hours planning meals, shopping, and cooking, you can outsource the work while still eating the highest-quality, locally sourced, sustainable food. In many cases, it not only saves time but also saves money by reducing food waste and last-minute takeaways.

Before we started using Fit & Healthy Chef custom meals for lunch at the Chief HQ, we ate a lot at cafes and takeaway places, as many of us are too time-poor to shop at local markets and cook every day. We always choose the healthiest options, but the problem is that most cafes in our area use supermarket vegetables and meats and cook with canola oil. So, even the seemingly healthy dish is not-so-healthy when consumed daily. Let’s be honest; if you want to be healthy, eating out should be a special treat, not a daily habit. And that’s exactly why we chose the Fit & Healthy Chef. We get customised meals delivered to the office weekly. All meals are fresh (not frozen), made with locally sourced vegetables, grass-fed meat, sustainably sourced fish, and extra-virgin olive oil. It’s better than most of us would cook at home. It’s a true private chef experience in the comfort of our office. Now we have the ideal combination of one fresh meal a day, plus Chief snacks, collagen coffees, and whey shakes in between.