It is a dietary model designed not only for human health, but also for the well-being of the planet. It was developed by an interdisciplinary team of scientists from the EAT-Lancet Commission, who combined their knowledge of medicine, nutrition, agriculture, and ecology.
- Increased consumption of vegetables, fruits, nuts, seeds, legumes, whole grains, and reduced consumption of red meat, dairy products, added sugar, and processed foods.
- Limit red meat (~14g per day), poultry (~29g), fish (~28g), eggs (~13g), legumes (~75g), and nuts (~50g) based on a standard 2,500 kcal/day diet.
- Flexibility: can be freely adapted to local cultural preferences and caloric needs
- Vegetables and fruit took up half of the plate.
- The other half consists mainly of whole grains, plant proteins (beans, lentils, nuts), and vegetable oils.
- Small portions of meat, fish, eggs, and dairy products: minimal amounts of added sugars and starchy vegetables
- Breakfast: Oatmeal with fruit and nuts
- Second breakfast: Vegetable and fruit smoothie with chia seeds
- Lunch: Chickpea and vegetable stew with bulgur wheat
- Afternoon snack: A handful of nuts and fresh fruit
- Dinner: Lentil, roasted beetroot, and arugula salad
- Reduction in the risk of premature death by up to 30% (e.g., due to heart disease, cancer, lung disease).
- Reduced risk of cardiovascular disease.
- Improved cognitive function, particularly in individuals with higher incomes.
- Higher intake of plant-based vitamins and nutrients (e.g., vitamin E, folic acid, β-carotene, vitamins C and D).
- Lower greenhouse gas emissions.
- Less water and land consumption.
- Supports biodiversity conservation and reduction of environmental degradation.
- Can be adapted to local preferences, resources, and caloric needs.
- It does not require completely giving up animal products—it only recommends limiting their consumption.
- Promotes plant-based food diversity.
- Limits processed foods, added sugars, and unhealthy fats.
Challenges and limitations of the planetary diet:
- In countries with high meat consumption, it may be difficult to accept significant restrictions on animal products.
Changing eating habits requires education and time.
- In some regions, plant-based products (e.g., nuts, seeds, fruits) may be more expensive or less available.
- It may be less attractive to people with lower economic status if there is no systemic support (e.g., in schools, cafeterias).
- The need for greater involvement in meal planning to ensure adequate protein and micronutrient intake.
- Risk of vitamin B12, heme iron, and calcium deficiency if animal products are consumed in insufficient quantities without adequate supplementation or knowledge.
The planetary diet is not a fad, but rather a direction. It does not have to be implemented 100% to be beneficial. Even partial changes (e.g., "plant-based Mondays," limiting meat to twice a week, local vegetables instead of imported ones) can really help both health and the environment. Research shows that people who follow this diet live longer and healthier lives, while having less impact on the ecosystem. However, its implementation may require education, political and cultural support, and access to a variety of healthy plant-based products. Flexibility is also a key element, allowing the diet to be adapted to local conditions.
1. https://pubmed.ncbi.nlm.nih.gov/38960579/
https://hsph.harvard.edu/news/planetary-health-diet-associated-with-lower-risk-of-premature-death-lower-environmental-impact/?utm_source=chatgpt.com
https://pubmed.ncbi.nlm.nih.gov/38960579/
https://pubmed.ncbi.nlm.nih.gov/39243782/
https://pubmed.ncbi.nlm.nih.gov/38942982/
https://pubmed.ncbi.nlm.nih.gov/37171585/
https://en.wikipedia.org/wiki/Planetary_health_diet?utm_source=chatgpt.com
https://eatforum.org/eat-lancet-commission/the-planetary-health-diet-and-you/?utm_source=chatgpt.com
https://pubmed.ncbi.nlm.nih.gov/39987831/
Prepared by: Justyna Kurasz
