Shopping with Intention: The Questions I ask myself for a more Sustainable Basket

I’ve always loved a slow wander through a market or a well-stocked grocer, exploring the shelves to see what’s good, and deciding what to bring home for the night’s dinner. In recent years though, I’ve found that building a more sustainable shop starts not just with what we choose, but how we think before we choose.

This type of shopping doesn’t need LOADS of prep – remembering to have a quick look in the cupboards before we shop and by asking the right questions in the moment whether you're in a supermarket, farm shop, or refilling containers at your local zero-waste store can really help make a world of difference to our baskets. On the cusp of climate action awareness week I wanted to share a few prompts I use when I’m doing my food shop. They’ve helped me feel more connected to what I’m buying, and more confident that I’m supporting a better food system while doing it.

Fruit & Veg: Is this in season, could I buy it loose?

I talk a lot about seasonal eating, and though it can feel like a buzzword, it's one of the easiest ways to shop more sustainably. In the UK, seasonal veg means fewer food miles and less energy used in production (think: unheated tunnels vs artificially lit glasshouses). If you're not sure what’s in season, read this newsletter ;) or join a veg box scheme that focusses on seasonal food – the easiest way to ensure you stay aligned with the rhythm of the year.

Buying loose produce can also help; often loose means less packaging and more flexibility in quantity, so you're not buying more than you need.

How can I eat all of this before it goes bad?

Think about buying with a ‘whole veg’ mindset. That might mean roasting radishes with their leaves (they cook down beautifully), blitzing beetroot tops into pesto, or saving leek greens for stock. The more of each plant we use, the less goes to waste.

Fish: Is this a ‘sustainable’ choice? What can I choose that isn’t the most popular?

Fish can be a brilliant source of nutrition and variety, but it’s a complex area when it comes to environmental impact. My previous piece here should help you decide what’s right for you.

With fish, if you’re buying direct from a fishmonger asking questions such as "Is this line-caught?" or "Is this seasonal?" (yes, fish can be seasonal!) can often spark helpful conversations at the fishmonger.

Also, consider exploring less common species. Coley, pollack and sardines are often more sustainable (and more affordable) than their cod and tuna counterparts. These fish are brilliant in their own right and super tasty. The more we explore, the more variety we can have in that Wednesday night dinner too.

Meat: Where did this come from? Can I up the quality but buy less?

Meat and sustainability is a loaded topic, which I explored in a previous piece here. There are lots of things we can do to eat meat in a better way for ourselves and the planet though – for instance making meat a side dish instead of a main, or swapping out 50% of the meat in your dish for plant based protein sources like beans.

Nose to tail eating can also help with being more sustainable and eating meat on a budget, as we can find cheaper, overlooked cuts that, when cooked low and slow often have more flavour, are super tender and allow you to stretch a smaller quantity further.

Dry Goods: Can I refill?

Grains, pulses & flours often make up the backbone of many meals, and the way we buy them matters. Refilling your oats or lentils might sound fiddly, but once it’s part of your rhythm, it’s surprisingly satisfying (and cheaper in the long run). Many refill shops now offer click-and-collect, too, and a lot of them give organic options too that are much cheaper than buying organic in a supermarket.

Where refills aren’t possible, consider the footprint of what you're buying. UK-grown grains like spelt, barley, and fava beans are increasingly available and often overlooked. Hodmedod’s, for example, is a brilliant British company doing good things with native crops.

Will I actually use this?

Be honest with yourself here. We've all had that packet of dried beans or an unusual grain sitting untouched for months, bought in a wave of culinary ambition. Shopping sustainably means aligning with what you actually cook. That might be a big bag of red lentils and rice, used week in and week out, instead of a cupboard of half-used experiments.

Across the whole shop: What can I skip this week?

The greenest item is often the one you didn’t buy at all. Before heading out, do a quick check of your fridge, freezer, and dry goods. Leftover cooked grains? A half tin of beans? A single courgette? These little bits can often form the base of a brilliant meal with the right top-ups.

We live in a world that constantly tells us to have more, buy more, stock up just in case. But sometimes, sustainable shopping is about buying less and trusting that what we do that we have enough in the cupboards (sometimes with a little extra creativity to turn into a meal!)

None of these questions are about getting it perfect - instead I want you to put a little intention back into how you shop. Over time, these questions become ingrained and help us shape our and our families' habits.

Use these prompts as nudges not hard rules, and remember every little change adds up over time.