A Healthy Planet, Healthy Diet: Planetary Health Eating Guide

The Planetary Health Diet (PHD) is a flexitarian diet that aims to improve human health and the sustainability of the planet. It was created by the EAT-Lancet Commission, a group of 37 scientists from 16 countries, and is based on the idea of consuming a healthy diet that meets nutritional needs while being sustainable. The diet is predominantly plant-based, with some animal-based foods, and encourages a reduction in meat and dairy consumption. It focuses on whole grains, plant proteins, unsaturated fats, and a variety of fruits and vegetables, with limited refined grains, highly processed foods, and added sugars. The PHD is flexible and can be adapted to different dietary needs, personal preferences, and cultural traditions. It has been criticised for its small portions of animal-source protein and the potential for nutritional deficiencies, but overall, it offers a sustainable and healthy approach to eating that can benefit both individuals and the planet.

Eat more plant-based foods

The planetary health diet (PHD) is a flexitarian diet that encourages eating mostly plant-based foods, with small amounts of animal-sourced foods. Eating more plant-based foods can have a positive impact on both your health and the environment.

Start with small changes

You don't have to go completely vegetarian or vegan overnight. Start by incorporating one plant-based meal a day. This could be a simple swap like having oatmeal with dried currants, cinnamon, and toasted almonds for breakfast, or a stack of whole-grain pecan pancakes with sliced bananas.

Make fridge swaps

Swap dairy milk with plant-based alternatives like almond or oat milk. Choose plant-based meat alternatives, such as Beyond Meat or Impossible Foods products.

Focus on whole, unprocessed plant foods

Emphasize eating whole, unprocessed plant foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. Eating a variety of colourful fruits and vegetables ensures you get a range of different nutrients. For example, lycopene, an antioxidant that protects against cell damage, gives tomatoes their red colour.

Get creative with veggies

Plan your meals around vegetables instead of meat or animal products. You can combine various vegetables, legumes, and spices to create interesting and nutritious meals. For example, you can cook a pot of parsnips, turnips, carrots, celery, onions, lima beans, lentils, turmeric, and tarragon.

Snack smart

Instead of processed snacks, opt for plant-based options like fruits, nuts, seeds, and legumes. Many fruits, like apples, oranges, bananas, and peaches, come with their own natural packaging and are perfect for on-the-go snacking.

Fortify your diet

When eating plant-based, it's important to ensure you're getting adequate nutrients. For example, vitamin B12 is typically found in animal products, so include fortified plant-based milks and cereals in your diet, or consider taking a B12 supplement. For omega-3 fatty acids, include walnuts, soy, and flaxseed in your meals.

By following these tips, you can increase your intake of plant-based foods, improve your health, and contribute to a more sustainable future.

Reduce meat and dairy consumption

Reducing meat and dairy consumption is a key component of the Planetary Health Diet (PHD). The diet was created by the EAT-Lancet Commission with the aim of developing dietary paradigms that can feed a growing world population, reduce diet-related deaths, and be environmentally sustainable.

To reduce the impact of the meat and dairy industries on the environment, the PHD places heavy restrictions on the consumption of meat and dairy, particularly red meat. This involves limiting meat consumption to just under a quarter pound of red meat per week, with a focus on plant-based proteins instead. This might look like one beef burger and two servings of fish per week, with the rest of your protein derived from beans, pulses, and nuts.

The PHD also recommends limiting dairy consumption to no more than a cup of milk per day, and including only modest amounts of cheese or butter each day. This is because the conversion of grain to meat and milk is highly inefficient and contributes to greenhouse gas emissions. By reducing meat and dairy consumption, the PHD aims to lower these emissions and free up land for other purposes, such as reforestation.

In addition to the environmental benefits, reducing meat and dairy consumption can also have positive effects on health. A diet rich in fruits and vegetables and plant-based proteins has been linked to a lower risk of early death, with a 30% reduction in the risk of premature death compared to those who consume more animal products. This type of diet may also help reduce the incidence of certain metabolic diseases, including type 2 diabetes and heart disease.

It's important to note that the PHD is flexible and does not provide a universal template for what to eat. It takes into account cultural preferences, nutritional needs, and food systems, allowing for local interpretation so that the culture and demography of the population are reflected.

Focus on whole grains

The Planetary Health Diet (PHD) is a flexitarian diet, which is predominantly plant-based but may include modest amounts of fish, meat and dairy. It focuses on whole grains, fruits, vegetables, nuts, and legumes, with meat and dairy constituting a much smaller proportion.

The PHD recommends 232g of wholegrains such as rice, wheat, and oats per day. This is around a third of your plate at mealtimes. The diet is designed to be flexible, allowing for different cultural preferences, nutritional needs, and food systems. It is not a prescriptive diet but rather a framework that can be adapted to individual needs.

Whole grains are an important part of the PHD as they are a healthy and sustainable source of dietary protein. They are also a good source of fibre, which supports gut health and acts as fuel for the microbes that live there. The PHD recommends 48g or three servings of whole grain foods per day. This can include grains such as rice, wheat, and oats, as well as legumes like beans, chickpeas, and lentils.

Rice has lower emissions than wheat, and wheat has lower emissions than meat and dairy. With improvements in rice production, water usage for rice is now 50% less than the global average. Emissions used to produce wheat by Australian farmers are among the lowest in the world. These factors make whole grains an environmentally friendly choice, as well as a healthy one.

The PHD is designed to be a sustainable food system that provides healthy, nutritious food to an expanding global population. It aims to reduce the impact of the meat and dairy industries on the environment and lower the risk of diet-related diseases.

Consume healthy fats

The Planetary Health Diet (PHD) is a flexitarian diet that encourages the consumption of unsaturated fats over saturated fats. This means that while you can still eat animal-sourced foods, you should focus on eating more plant-based fats.

• Choose plant-based oils such as olive oil, avocado oil, nut oils, or flaxseed oil. These oils are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Avocados are a great source of healthy monounsaturated fats. They are creamy and versatile, making them easy to incorporate into your meals. Try spreading avocado on toast, adding it to salads, or using it as a base for dips and dressings.
• Nuts and seeds are excellent sources of healthy fats, as well as protein and fibre. Almonds, walnuts, pistachios, pumpkin seeds, and sunflower seeds can be easily incorporated into your meals or enjoyed as snacks. Just remember that nuts can have a large water footprint, so try to be mindful of your consumption.
• Olives are another good source of healthy fats. You can add them to salads, pizzas, or pasta dishes, or simply enjoy them as a snack.
• If you're eating fish, opt for fatty fish like salmon, sardines, or mackerel. These fish are rich in omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart and brain health.
• When cooking, use healthy fats like olive oil, avocado oil, or nut oils instead of butter or other saturated fats. These oils have higher smoke points and can add flavour to your dishes.
• Hummus, made from chickpeas and sesame paste (tahini), is a delicious and healthy dip or spread. It's a good source of unsaturated fats and can be easily incorporated into meals or snacks.

Remember, the Planetary Health Diet is flexible and can be adapted to your personal preferences and cultural background. The key is to focus on plant-based sources of healthy fats while still enjoying animal-sourced foods in moderation.

Cut down on refined grains and processed foods

The Planetary Health Diet (PHD) is a flexitarian diet that is predominantly plant-based, with small amounts of animal-sourced foods. It is based on recommendations from the 2019 report by the EAT-Lancet Commission. The diet encourages a reduction in refined grains and processed foods, which are typically high in calories and can lead to weight gain, heart disease, diabetes, and other health issues.

Refined grains are those that have been processed to remove the bran and germ, such as white bread and white rice. This process removes fibre, iron, and other nutrients, and these refined grains are often infused with added sugar, sodium, or trans fats, increasing the risk of heart disease and other health issues.

To cut down on refined grains, opt for whole grains such as brown rice, whole wheat bread, and oats. These wholegrains are a good source of fibre and other important nutrients. When it comes to processed foods, it's important to read labels and be mindful of the ingredients. Try to avoid or limit foods with added sugar, hydrogenated oils, and sodium at the top of the ingredient list.

Some examples of unprocessed or minimally processed foods include eggs, fish, fruits, legumes, nuts, whole grains, and vegetables. These foods are packed with antioxidants, fibre, minerals, and vitamins that support overall health.

While it may be challenging to completely cut out processed foods, it is possible to make healthier choices. Opt for unprocessed or minimally processed options whenever possible, and if you do indulge in processed foods, do so in moderation.

Frequently asked questions