Disclaimer: This blog entry is the third of four on planetary health.
Flexitarian, paleo, keto, vegan – with so many diverse diets out there and new ones seemingly being developed each year, finding your perfect fit can feel overwhelming. One recent addition to this list of diets is the Planetary Health Diet (PHD). This addition attempts to tackle two of the biggest challenges we face today regarding nutrition: 1) rising rates of diet-related health problems and 2) the environmental impact of food production. In this entry of our blog series on Planetary Health, we’ll explore why what you eat matters for you and the environment, the origin of the Planetary Health Diet, its benefits for both you and the planet, and why it might be worth trying!
You are what you eat: Why does your diet matter?
“You are what you eat” – a saying many might be familiar with, and it turns out there is truth to it.
Your diet is an important cornerstone of your health, what you put on your plate is considered to be an important modifiable determinant of health. Good nutrition sustains your body, keeping you energized and functioning all day. On the flip side, inappropriate nutrition can have negative health consequences. A poor diet increases the risk of developing non-communicable diseases, like diabetes, cardiovascular disease, and even some types of cancer, not to mention malnutrition.
As a result, different national and international agencies, like the World Health Organization or the European Food Safety Authority, publish nutritional guidelines for an optimal and healthy diet and update them following new scientific developments. Yet, at the end of the day, how you want to get all of these necessary and important macronutrients, micronutrients, and trace elements is ultimately up to you, resulting in the diversity of dietary regimes we see today. However, how and what we eat affects not only ourselves but also the environment and thus other people as well.
The environmental impact of producing the food we consume is critical. Agricultural food production emits significant amounts of greenhouse gases (25-33% of global emissions), contributing to climate change. Food production has an enormous impact on the Earth’s water resources, with large amounts of freshwater used and the eutrophication of marine and freshwater systems from fertilizer runoff. Speaking of fertilizers, food production also disrupts nitrogen and phosphorus cycles. It also threatens biodiversity, uses about 40% of the Earth’s land surface, and degrades air quality (Fig. 1). In addition, these negative environmental impacts also affect human health.
But here’s the good news: because our diets have such a large impact on the environment and human health, changing the way we eat has the potential to create significant positive change. By adopting more planet-friendly and eco-conscious eating habits, we can take better care of ourselves and the Earth.
What is the Planetary Health Diet?
One planet-conscious eating style is the Planetary Health Diet (PHD), a reference diet designed to be healthy for people and the environment.
The PHD was first described by the EAT-Lancet Commission in 2019. The Commission focused not only on a healthy diet but also on food systems and how to sustainably produce food and feed the growing world population in a healthy, environmentally conscious way, without exploiting and damaging the Earth system. This is reflected in the two main scientific goals that EAT is pursuing with the Planetary Health Diet and its analysis of food systems: 1) healthy diets for all by 2050, and 2) sustainable food production that stays within certain limits to prevent irrevocable changes to the Earth system.
The Planetary Health Diet is a flexitarian diet that focuses on plant-based products while allowing for moderate consumption of animal products (Figure 2).
In general, the Planetary Health Diet focuses on vegetables, fruits, whole grains, legumes, nuts, and unsaturated oils. Seafood and poultry are recommended only in moderate amounts, and red or processed meats, as well as added sugars, refined grains, and starchy vegetables, are not recommended and should be consumed in as few units as possible. The specific dietary recommendations of the PHD are described in Table 1. An interesting feature of the Planetary Health Diet is that it focuses on food groups rather than specific foods. This allows for global adaptation of the diet, leaving room for locally available and/or culturally relevant foods, making the PHD a truly globally relevant diet.
Why should you give the Planetary Health Diet a Try?
Although the Planetary Health Diet is a relatively new concept, it has already been the focus of some scientific research – with promising results! Researchers have found that following the PHD is associated with a lower risk of cardiovascular disease, a reduced chance of developing type 2 diabetes, and possibly even a lower risk of stroke. In addition, some benefits were found in terms of general cardiovascular health and obesity indicators.
In terms of the environmental impact of the PHD, the researchers also found encouraging results: a global adoption of this diet would reduce agricultural greenhouse gas emissions from a global perspective, although it would increase emissions in mainly low- and middle-income countries.
However, no diet is perfect, and a 2023 study found some shortcomings of the PHD in terms of micronutrient intake when following the diet’s guidelines. However, as with all diets, when following the Planetary Health Diet, it’s up to the individual to make sure they’re getting the nutrients they need, taking into account the amount and bioavailability of different foods. It’s also important to remember that a healthy diet is only part of the picture, with elements such as physical activity and a less sedentary lifestyle also playing a key role.
But when it comes to planetary health, there is no argument against the Planetary Health Diet and its environmental benefits. So if you’re looking for a way to eat healthier and make a positive impact on the environment at the same time, why not give the Planetary Health Diet a try? There are many resources online to help you get started, such as the EAT Commission: https://eatforum.org/planetary-health-recipes/.
Tell us your impressions on diets and come back to check in on the fourth and final part of our blog series on Planetary Health!
This blog entry was written within the Planetary Health Campus Ambassador Programme 2024 of the Planetary Health Alliance. Views expressed may not represent the positions of the Planetary Health Alliance or its membership.
I started my master program in Environment, Climate Change and Health at the University of Bayreuth last year. During my bachelor's degree, I was already particularly interested in the interrelationships between climate change, environmental alterations and public health. Looking ahead, I aim to find a way towards a healthy future while acting with respect to the environment.
My main academic interest lies in exploring the interconnection between human well-being and environmental health. With a background in health science, I am currently pursuing a master's degree in Environment, Climate Change, and Health, which allows me to deepen my knowledge and understanding in this field. Beyond my studies, I enjoy reading and love spending time outdoors
