Everyone wants to be in good health. If you’re like most people, you also care about the health of the planet. New research shows that a specific way of eating can actually help both your body and the planet.
A recently published study American Journal of Clinical Nutrition Studies have found that a planetary health diet can reduce your risk of premature death by 30% and reduce your risk of dying from cancer, heart disease and lung disease.
Learn about planet-healthy eating
Earth-healthy eating is simple. Eat mostly whole plant foods, including fruits, vegetables, whole grains, nuts and seeds. Don’t miss out on meat on the table – moderate amounts of animal products are allowed in your diet.
The study analyzed the health status and data of 200,000 participants. The subjects filled out food diaries for 34 years.
Researchers used 15 foods, including whole grains, vegetables, chicken and nuts, to assess how well people followed a planetary health diet.
Research also shows a correlation between those who adhere to the strictest dietary habits and a positive impact on the environment: 29% less greenhouse gas emissions, 21% less fertilizer need and 51% less agricultural land use.
Health Benefits of a Planet Healthy Diet
Is a planetary health diet really as beneficial as recent headlines suggest? We asked MyFitnessPal registered dietitian Brookell White to break down the science and give us everything we need to know.
“Any diet high in plant-based foods, low in processed foods, sugar and red meat is generally a good choice for most people,” White says. “The Planetary Health Diet appears to be a healthy, balanced diet.”
White agreed with the researchers’ key findings: By sticking to this plan, you may be able to reduce your risk of certain preventable diseases.
“This diet is similar to the Mediterranean diet and the DASH diet, which are often recommended for people at risk for heart disease or common metabolic disorders, including obesity,” White said. “They have been shown to reduce the risk of these diseases.”
White said the biggest difference in healthy diets around the world is that the Mediterranean diet emphasizes eating monounsaturated fats found in foods like fatty fish and olive oil.
Who can benefit from a planetary health diet?
White believes that while you should consult your doctor before starting any new diet regimen, the Planetary Health Diet is a good plan for most people. But it is especially beneficial for anyone with or at risk for heart disease, metabolic disorders and obesity.
“This diet may be very good for people who are at risk for these diseases, and it’s very good for most people because it’s a good eating pattern that’s rich in whole foods,” White said.
Does the Planetary Health Diet Help with Weight Loss?
One of the appeals of a healthy diet globally is its potential for weight management.
“This diet includes many low-calorie foods. For most healthy people, weight loss comes down to total calorie reduction,” says White. These foods are low in calories and high in fiber, which can help you feel full and satisfied, supporting weight loss efforts.
However, a lack of portion control can still lead to weight gain. “I don’t see any specific food patterns that, if followed correctly, are likely to cause weight gain in most people, other than overconsumption in general,” White said. “Too many calories in any diet can cause weight gain.” Weight gain.”
The challenge of healthy eating for the planet
It’s not breaking news to say that people should eat less meat for the sake of their health and the environment. But this is easier said than done, especially if you don’t want to sacrifice protein.
The average American eats about 4.5 pounds of meat per week. While the latest research doesn’t list the exact amount of meat that can be included in a planetary health diet, there’s good reason to think it’s less than that.
“One study of similar diets suggested consuming no more than 98 grams of red meat and 203 grams of poultry per week,” White said. This equates to less than a pound of meat per week.
“That’s the equivalent of one cooked beef patty and two small chicken breasts.”
A drastic drop in meat intake can be difficult for many people.
“If you’re following the Planetary Health Diet, I recommend slowly reducing your meat intake. Taking the time to slowly eat only poultry and red meat three times a week may increase the likelihood of maintaining this diet,” says White.
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Another consideration is protein intake. If your goal is to lose fat while maintaining muscle mass (which White strongly recommends), you may want to focus on increasing plant protein if you follow this diet.
Good plant-based protein sources include tofu and other soy products and legumes such as lentils and chickpeas.
“I recommend calculating your protein consumption on this diet to make sure you’re getting enough,” White says.
