Where did the planetary health diet come from?
In 2019, the EAT-Lancet Commission presented the concept of a diet that is planet-friendly [1]. It is composed primarily of plant-based products and assumes a significant reduction in animal-based ones, as well as sugar and saturated fats. It is worth mentioning that it does not exclude their consumption, but the basis of the menu is supposed to include:
- wholegrain products,
- fruit and vegetables,
- nuts,
- legumes.
Importantly, the planetary health diet also indicates how many calories an adult should eat a day. On average, it is about 2,500 kcal, although everyone should individually determine their needs. The premise, however, is not to overeat, not to waste food and to prevent diseases of civilization – mainly obesity.
The planetary health diet brings only benefits. It is healthy, nutritious, and at the same time reduces CO2 emissions and carbon footprint. The whole concept was developed by 37 leading scientists from around the world, who set out to answer an important question: will we be able to feed a population of 10 billion people in the future with a healthy diet? The answer is:
“Yes, but this will not be possible without changing eating habits, improving food production and reducing food waste”. [2]
The Commission has also released a special report in 11 languages, which not only gives a lot of data on healthy eating, but also suggestions for a balanced diet.
What are the principles of the planetary health diet?
- First of all, choose the least processed products possible.
- Rely mainly on fruit and vegetables.
- Get protein primarily from legumes.
- Limit saturated fats. Almost completely exclude products with added sugar.
A daily diet of a total of 2,500 kcal lists the products which will cover this requirement [3]. Of course, the values are approximate.
1. Rice, wheat, corn – recommended 232 grams per day (about 811 kcal, here we mean whole grain products).
2. Potatoes and starchy vegetables – recommended 50 grams per day (39 kcal).
3. Vegetables – recommended 200 to 600 grams per day (300 grams is about 78 kcal).
4. Fruit – recommended from 100 up to 300 grams per day (200 grams is about 126 kcal).
5. Sources of protein:
- beef, lamb and pork – recommended 14 grams per day (about 30 kcal);
- chicken and other poultry – recommended 29 grams per day (about 62 kcal);
- eggs – recommended 13 grams per day (about 10 kcal; note that one boiled egg is about 50 grams);
- fish – recommended 28 grams per day (about 40 kcal);
- legumes – recommended 75 grams per day (about 284 kcal, or roughly half a glass of cooked product);
- nuts – recommended 50 grams per day (about 291 kcal, so a solid handful).
6. Fat:
- unsaturated – recommended 40 grams per day (354 kcal, about 4 tablespoons of oil);
- saturated – recommended up to 11.8 grams (about 96 kcal).
7. Sugar (contained in products) – recommended up to 31 grams per day (about 120 kcal).
Read also: “Healthy Alternatives to Sugar, or Substances That Will Make Your Diet Sweeter Without Ruining Your Health”.
Sample recipes in the planetary health diet
Contrary to appearances, the planetary health diet is not restrictive. It actually offers an infinite number of combinations. What delicious things can you prepare? Here are some suggestions from scientists:
- Sri Lankan curry with cashew nuts;
- broccoli pancakes;
- pizza with mushrooms and fresh herbs;
- lentil soup with coconut milk;
- braised beans in tomato sauce served on toast;
- vegan Bolognese sauce with lentils;
- poke bowl with salmon, red cabbage, cucumber, carrots and avocado;
- banana bread;
- granola served with yoghurt;
- hummus;
- ramen with chicken and soft-boiled egg;
- salad of kale, pear and pumpkin;
- colourful, warming curry served with rice;
- roast turkey with cranberries and thyme;
- roast cauliflower;
- roast apricots served with cinnamon and yoghurt. In Poland, you can swap fresh apricots for plums, as they are hard to get in the winter. [4]
As you can see, there is plenty to choose from! Vegans and vegetarians will be delighted, but carnivores will have many options for themselves, too.
Why is the planetary health diet so important?
Putting a plant-based diet above meat consumption is crucial for the future of our planet. As the Jagiellonian University article reads:
“Animal husbandry is one of the factors substantially contributing to climate change. It is estimated that it causes annual emissions of about 7.1 gigatons of carbon dioxide equivalent (CO2e), which is about 14.5-18% of all greenhouse gases which humans are responsible for”. [5]
Animal husbandry not only negatively affects the climate and air quality, but also leads to soil and water pollution, as well as the clearing of forests due to the need to graze cattle. And these are just some of the problems that industrial husbandry brings.
The planetary health diet is thus intended to keep us healthy and prevent the onset of chronic diseases, on the one hand, and on the other – to curb climate change and build awareness among ordinary consumers, who are sometimes unaware of how their daily eating habits affect the environment.
Will the planetary health diet be suitable for active people?
Of course! This way of eating (actually thinking about food and planning meals) will definitely meet the needs of people who practice sports. Sources of protein, carbohydrates, vitamins and minerals can be adjusted individually. It is important to focus most strongly on plant-based products, trying to limit meat.
You can find more information about meat substitutes HERE.
Recent studies show that vegetarian and vegan diets do not negatively affect physical performance and muscle strength [6]. On the contrary – when properly composed, such diets will help you achieve great sports results!
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References:
[1] [2] [4] Komisja założyła specjalną stronę internetową, która jest źródłem wiedzy o diecie planetarnej: eatforum.org.
[3] Healthy Diets From Sustainable Food Systems. Food Planet Health, https://eatforum.org/eat-lancet-commission/eat-lancet-commission-summary-report/, dostęp online: 23.11. 2023.
[5] Przemysłowe hodowle zwierząt – środowiskowa i etyczna katastrofa, https://nauka.uj.edu.pl/nauki-przyrodnicze/-/journal_content/56_INSTANCE_7YIRkuRAFDR0/74541952/147996970, dostęp online: 23.11. 2023.
[6] Pohl A, Schünemann F, Bersiner K, Gehlert S. The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle. Nutrients. 2021 Oct 29;13(11):3884. doi: 10.3390/nu13113884. PMID: 34836139; PMCID: PMC8623732.