Registered Dietitian Shares Her Story and Tips for Sustainable, Healthy Eating

Written by Melissa Schenkman, MPH, MSJ

For Ashley Kitchens, MPH, RDN, LDN becoming a dietitian was something that happened totally by chance when she came to a crossroads in her own health. 

For 20+ years, she struggled with gut issues, specifically chronic constipation. It was not fun. She relied on medication to treat it and as the years went by, she became more and more dependent on medication to relieve her constipation. 

“After graduating and practicing as a dietitian, I was doing everything I was taught in nutrition school to try to manage my gut issues.I came to a fork in the road - continue down the path of relying on medication or try to find another alternative. I chose to find another alternative,” Kitchens said.  

So, she started doing more research about what she was eating and how it was impacting her body. 

“I gradually started changing the way I ate, adding more plants to my diet. From having meat and dairy at almost every meal to going fully plant-based over the course of three years, I noticed a night and day difference in how I was feeling. This was a turning point in my career as a dietitian and I never looked back.”

She shares with us how being plant-based can positively impact your health and provides practical steps  you can take to eat sustainable, plant-based foods and help the planet (even looking at how your foods are packaged) without breaking the bank. 

Why did you choose to become plant-based when it came to your own diet?

I grew up on an Angus cattle farm in a small town in Indiana. Growing up in the Midwest and on a farm, my diet was heavily centered around meat and dairy. Unfortunately, so were a host of gut issues. For years, I was encouraged by doctors to manage my issues with medication instead of considering the food I was putting into my body.

Eventually, I became a registered dietitian, earning my Master of Public Health and Nutrition from the University of North Carolina at Chapel Hill in 2012. But, even after all that, my gut issues didn’t completely go away and they were still a big pain point in my life. I started researching various diets, which led me to a documentary called "Forks Over Knives.” This opened up my eyes to the world of plant-based eating and had me reflect on my own life and my own eating habits. I needed to make a significant change because I was tired of struggling with 20+ years of gut issues. For me, this meant transitioning to a plant-based lifestyle.

Why did you choose to make that your specialty as an Registered Dietitian and a Licensed Dietitian/Nutritionist?

After that transition and healing myself of lifelong gut issues, I knew there were others who could benefit from eating a more plant-based diet. I also knew it was critical for the coaching they received to be based on a deep understanding of their unique situation. I combined my expertise as a registered dietitian and my newfound passion for plant-based nutrition to create Plant Centered Nutrition LLC. I made it my mission to help guide others onto a plant centered way of eating and to use food as a form of medicine to positively impact their health and their life. 

What are some key reasons why millennials should consider incorporating sustainable practices into their dietary choices?

I truly believe that millennials are the generation that is increasingly taking charge of our planet's health, and we have the power to make a difference by incorporating sustainable practices into our dietary choices. 

Eating sustainably sourced food reduces your carbon footprint. This means fewer resources are being used and less energy is wasted in the production of these items, which helps reduce reliance on fossil fuels and cuts down on air pollution, ultimately helping to protect our planet. 

Eating sustainably sourced foods often means eating fresher, more nutrient-dense items. Sustainable food producers tend to be more concerned with quality over quantity, meaning that the food they produce will be of better nutritional value. By opting for sustainable practices, you’re contributing to less food waste and waste in general, such as from single-use plastics, helping to prevent unnecessary waste from piling up in landfills.

Ashley Kitchens, MPH, RDN, LDN, is a Plant-Based Registered Dietitian and the Owner of Plant Centered Nutrition LLC, a plant-based nutrition company, providing individual nutrition coaching, speaking engagements, and brand partnerships.

She earned her Master of Public Health in Dietetics and Clinical Nutrition Services from the University of North Carolina at Chapel Hill and became a registered dietitian in 2012.

For someone just starting their journey towards a more sustainable diet, what are some simple yet impactful changes they can make?

Sustainable eating is a great way to reduce your environmental impact, improve your health, and save money. It's easier than you may think! Here are some of my favorite steps that you can start to take towards a more sustainable diet:

Plan Ahead

Take the time to plan out your meals for the week with enough ingredients so that you don’t over-buy or waste food.

Shop Locally and Seasonally (when you can)

Support local farmers and producers by buying their products, which will likely be fresher and tastier than imported foods. Shopping seasonally also means you'll have access to the best produce while avoiding foods with a higher carbon footprint. 

Buy in Bulk

Buying your staples in bulk is a great way to save money and reduce packaging waste. Just be sure to store items properly so they stay fresh as long as possible.

Reduce Your Meat Consumption

Eating less meat is one of the single most effective things you can do for the environment. Consider trying a plant-based diet, or at least reducing the amount of meat you consume each week.

Eat More Plants

Plant-based diets are healthier, more sustainable, and less resource intensive than those that rely heavily on animal products. Plus, they’re delicious! Try adding in more legumes, vegetables, and fruits to your weekly meals. 

How can millennials strike a balance between eating sustainably and still enjoying the foods they love?

It is possible to eat sustainably and still enjoy the foods you love, it just may take some time and trial and error. Education and awareness are key. There are a lot of great documentaries like “Cowspiracy” that discuss this topic. One of the most helpful things to consider when trying to eat more sustainably is thinking about where your food is coming from. Whenever possible, try to purchase ingredients that are local and in season. Little decisions like buying food staples in bulk to reduce packaging waste and avoid single-serve containers, go a long way. 

Food waste is also an important sustainability goal. This is where planning your meals for the week can be really helpful so you’re only buying ingredients you need and in the correct quantities. Another thing you can do is add spoiled food or food scraps to a compost bin. A lot of cities offer a composting service. For example, the Durham, North Carolina, area has CompostNow where they provide you with a bin to put your compost and they pick it up for you.

What advice do you have for millennials who are concerned about the affordability of sustainable and organic food?

In my opinion, there are many ways to live sustainably without breaking the bank. I often tell clients, if buying organic food is going to stress you out and strain your budget, then it’s not worth it right now - let’s save that goal for a later date.

There’s a similar theme here. If you’re concerned about the affordability of sustainable food, little decisions add up to big results over time. You don’t have to do everything at once. Do what you can now and add to it as you go. For example, buying in bulk, shopping local and in season, planning your meals for the week, cooking from scratch, and even growing some of your own food can allow you to live more sustainably without sacrificing your dollar. But you don’t have to do it all at once. I recommend starting with one or two things and adding to it as you’re able. If you’re not ready to start composting now, maybe you can start growing herbs in the windowsill or visiting your local farmer’s market. Don’t get so overwhelmed with all the ways you can live sustainably that it paralyzes you from moving forward.

How can millennials influence positive change beyond their own plates and kitchens?

There are so many ways in which millennials can influence positive change beyond the kitchen. Millennials can help the environment by reducing their reliance on single-use plastics. Reusable bags, water bottles, and food containers are an easy way to reduce the amount of plastic that ends up in landfills. I also recommend looking for products made from recycled or compostable materials. These decisions help create a demand for more sustainable manufacturing processes.

Millennials can also get involved in local politics to support causes we believe in. Whether it’s advocating for increased environmental protection or supporting legislation that promotes sustainability, taking a stand on important issues can have a real impact. By getting involved and making their voices heard, millennials can help create a better future for everyone. I recommend seeking out local groups or organizations that are centered around sustainability. It’s always helpful to connect with like-minded people.

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