The Planetary Health Diet is a global dietary framework designed to address the interconnected challenges of human health and environmental sustainability. It provides a scientific guide for a healthy diet that also considers the planet’s finite resources. The diet aims to feed a growing global population without compromising the environment. This approach recognizes that individual food choices directly influence personal well-being and the health of Earth’s ecosystems.
Understanding the Planetary Health Diet
The Planetary Health Diet originated from the EAT-Lancet Commission, a three-year project involving 37 specialists from 16 countries, which published its findings in The Lancet in January 2019. The core philosophy behind this diet is to establish a dietary pattern that can nourish a projected global population of 10 billion people by 2050. This involves significantly reducing diet-related deaths worldwide and ensuring environmental sustainability to prevent ecological collapse.
The diet emphasizes a shift towards plant-rich foods, with smaller amounts of animal-sourced foods, unsaturated fats, and limited refined grains, highly processed foods, and added sugars. It serves as a reference for a global diet that is both sustainable and capable of preventing diet-related chronic diseases and premature mortality. The EAT-Lancet Commission describes it as a “flexitarian diet,” meaning it is largely plant-based but can include modest amounts of fish, meat, and dairy.
Core Dietary Recommendations
The Planetary Health Diet provides specific daily intake recommendations for various food groups, designed around an optimal intake of approximately 2500 calories per day for an adult. A typical plate consists of about 50% fruits and vegetables, 25% whole grains, and 25% plant- and animal-based protein sources.
Daily recommendations include:
Vegetables: 300 grams
Fruits: 200 grams
Whole grains (e.g., rice, wheat, corn): 232 grams
Legumes (e.g., beans, lentils, peas): 75 grams
Nuts: 50 grams
For animal-sourced foods, consumption is more modest:
Dairy foods (e.g., milk, products): 250 grams
Poultry: 29 grams
Fish: 28 grams
Red meat (e.g., beef, lamb, pork): 14 grams (maximum 28 grams)
Eggs: 13 grams (roughly one egg every third day)
Unsaturated fats: 40 grams
Added sugars: limited to 31 grams
Dual Benefits for Health and Earth
The Planetary Health Diet offers significant advantages for both human health and the environment. Adherence to this diet is associated with a lower risk of chronic diseases and premature death. Studies have shown a 30% lower overall risk of premature death for those who most closely adhere to the diet, with reduced risks across major causes of death, including cardiovascular diseases, cancer, respiratory diseases, and neurodegenerative diseases. The diet’s emphasis on nutrient-dense, minimally processed foods provides essential vitamins, minerals, fiber, and antioxidants, supporting optimal body function and contributing to better blood sugar, cholesterol, and blood pressure levels.
The environmental benefits are equally significant. Food production is a major contributor to global greenhouse gas emissions, land use, and freshwater consumption. The Planetary Health Diet aims to reduce these impacts.
Studies indicate that high adherence can lead to 29% lower greenhouse gas emissions, 21% lower fertilizer needs, and 51% lower cropland use compared to diets with low adherence. This reduction in land use is particularly important for reforestation, which further helps to reduce greenhouse gases. Shifting towards more plant-based diets can also reduce global mortality by 6% to 10% and food-related greenhouse gas emissions by 29% to 70% by 2050. This dietary approach also helps in preserving biodiversity by reducing the demand for land conversion for agriculture.
Practical Steps for Adoption
Transitioning to the Planetary Health Diet can be achieved through gradual and practical steps. A good starting point involves increasing the consumption of fruits, vegetables, nuts, legumes, and whole grains. This does not require an immediate, drastic overhaul but rather a conscious effort to make plant-based foods the majority of your plate. Meal planning can be helpful, focusing on recipes that naturally emphasize these food groups and incorporating a variety to ensure a broad spectrum of nutrients.
When grocery shopping, prioritize fresh produce, whole grains, and various legumes and nuts. Reducing the frequency and portion sizes of red meat and processed foods is a practical adjustment. For example, instead of red meat daily, consider having it only once or twice a week, and explore plant-based protein alternatives like lentils, beans, and tofu.
Cooking at home allows for greater control over ingredients and portion sizes, making it easier to align with the diet’s recommendations. Small, consistent changes, such as incorporating an extra serving of vegetables at dinner or swapping a meat-based meal for a legume-based one a few times a week, can lead to substantial progress over time.