Can what we eat save the world? This question may sound ambitious, but it is the core idea behind the Planetary Health Diet. This diet addresses two urgent issues: how to eat healthily and how to protect the planet at the same time.
The Planetary Health Diet was created by the EAT-Lancet Commission. They explored how to feed a growing global population, expected to reach 10 billion, in a way that is both sustainable and good for health. Their conclusion is clear: we must change how we live so that we do not harm ourselves or the environment.
The diet emphasizes eating mostly plants. Vegetables, fruits, legumes, nuts, whole grains, and high-quality vegetable oils make up the main parts of the diet. Animal products such as meat, fish, milk, and eggs are eaten only in small amounts. The diet resembles Mediterranean cuisine and can fit different preferences, including vegetarian, flexitarian, or vegan.
This approach links health and environmental goals. Animal farming produces large amounts of greenhouse gases and uses more water and land than plant-based foods. The global food system causes about one-third of greenhouse gas emissions. By choosing more plant-based foods, people can lower their ecological impact without giving up flavor or satisfaction, simply by swapping ingredients wisely.
Following the Planetary Health Diet also offers health benefits. Diets high in processed foods, sugar, red meat, and sausage increase the risk of heart disease, metabolic problems, and several cancers. In contrast, plant-based foods have anti-inflammatory effects, help regulate blood sugar, and support a healthy gut microbiome. A 2023 British study found that eating more fruits and vegetables and less meat lowers the risk of type 2 diabetes. Changing diet can even reduce or eliminate the need for some medications.
Switching to this diet does not require strict rules but guidelines. About 80% of daily calories should come from plant sources. Meat intake is recommended to stay below 300 grams per week. The goal is not perfection but to eat more vegetables, legumes, and whole grains, and less meat.
A typical day might include oatmeal with berries and plant-based milk for breakfast, lentil curry for lunch, and bean stew with salad for dinner. If you are new to fiber-rich foods like lentils and beans, start slowly to ease digestion.
Small steps work best for lasting change. For example, try one meat-free day per week. Cooking with others, exploring new recipes, and using helpful apps can keep you motivated. When shopping, choose fresh, local, and seasonal foods, and avoid processed products, sugary drinks, and processed meats.
The EAT-Lancet Commission says the Planetary Health Diet suits almost everyone aged two and up. While children, pregnant women, older adults, and those with chronic illnesses have special needs, they generally benefit from nutrient-rich foods. For children, attention to vitamin B12, iron, calcium, and omega-3 fatty acids is important. Older people should consume enough protein, which they can get from legumes and moderate amounts of meat and dairy.
The Planetary Health Diet is not about drastic change but about making conscious, achievable choices—for our health, for future generations, and for the planet.
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