Global food production is the single largest driver of environmental degradation, climate instability and the transgression of planetary boundaries. At the same time, unhealthy diets are now the leading risk factor for diseases such as diabetes, cancer and heart disease. Over 2 billion adults are overweight and obese and therefore at risk of developing these conditions. In contrast, over 820 million people go hungry every day.
The planet is burdened to feed an increasing global population that includes individuals who are starving to death and others who are eating themselves to death and allowing millions of tons of food to go to waste. Current dietary trends, combined with projected population growth to about 10 billion by 2050, will exacerbate risks to people and planet.
A group of experts, called the EAT-Lancet Commission on Healthy Diets from Sustainable Food Systems, recently published the EAT Lancet report. These guidelines, referred to as The Planetary Health Diet, is considered as a global reference diet for adults in order to obtain and maintain health for humans and the planet.
The planetary health diet provides a flexible guideline that can be adapted to individual dietary needs, personal preferences and cultural traditions; while promoting health and well-being by reducing the risk of overweight, obesity and non-communicable diseases. As an example, vegetarian and vegan diets are two healthy options within the planet health diet – but are personal choices.
The planetary health guidelines are symbolically represented by half a plate of fruits, vegetables and nuts. The other half of the plate consists primarily of whole grains, plant proteins (such as beans, lentils and pulses), unsaturated plant oils and modest amounts of meat and dairy, some added sugars and starchy vegetables.
A planetary health plate (Source: Food, Planet, Health – summary report of the EAT-Lancet Commission)
In terms of food quantities, the planetary diet recommends an intake of 125g of plant proteins and nuts per day. In addition, the intake of animal proteins should be limited to less than 98g of red meat, 203g of poultry and 196g of fish per week. In practical terms, animal proteins (if consumed) should not be included with every meal and even not every day. The quantified prescripts can be divided into a small (30-60g) daily portion of animal protein or a larger (90-120g) portion on alternate days; with fruits and vegetables, whole grains, nuts and plant proteins as preferred foods.
| THE PLANETARY HEALTH DIET IN SUMMARY
Vegetables and fruits: At least five servings of vegetables and fruits should be consumed per day, excluding potatoes; average of 300 grams of vegetables and 200 grams of fruit per day Whole grains: Carbohydrates should primarily be sourced from whole grains and low intake of refined grans and less than 5% of energy from sugar Consume an average of 232 grams of whole grains per day including rice, wheat and corn and at least 50 grams of tubers or starchy vegetables per day including potatoes and cassava Proteins: At least 50 grams of nuts and 75 grams of legumes should be consumed per day, including dry beans, lentils and peas If consumed, choose fish or alternative sources of omega-3 fatty acids several times per week and optional modest consumption of poultry and eggs alongside low intakes of red meat, if any, especially processed meat Aim for no more than 98 grams of red meat (pork, beef or lamb), 203 grams of poultry and 196 grams of fish per week Moderate levels of dairy consumption are an option, around 250 grams of dairy per day Fats: Fats should mostly come from unsaturated plant sources with low intakes of saturated fats and no partly hydrogenated oils, 40 grams of unsaturated oils per day and no more than 11.8 grams of saturated oils per day
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These recommendations may imply a major shift in what we consider a meal or diet to consist of, but with a bit of planning and through making a conscious decision to place our own health and that of the planet as a first priority it is achievable. It is not a question of all or nothing, but rather small changes for a large and positive impact. Some may prefer to start on a smaller scale, by taking part in meat-free days and then expanding it to two or three or more meat-free days in a week. Try out new recipes or adapt old favourites. Support environmentally sustainable and socially responsible farming. Buy locally and in season. Consider growing your own vegetables. Plan ahead and reduce waste, while saving time and money. Cook more food at home and make meal time family time.
Shifting from unhealthy diets to the planetary health diet can prevent 11 million premature adult deaths per year and drive the transition toward a sustainable global food system by 2050 that ensures healthy food for all within planetary boundaries. Start today, rethink each plate – for your health and that of the planet.
References:
EAT Lancet Commission. Healthy diets from sustainable food systems: Summary report of the EAT-Lancet commission. 2019
Searchinger T, Waite R, Hanson C and Ranganthan J. Creating sustainable food future: a menu of solutions to feed nearly 10 billion people by 2050. December 2018. World Resources Institute.
Swinburn BA, Kraak VI, Allender S et al. The Global Syndemic of Obesity, Undernutrition, and Climate Change: The Lancet Commission Report. Lancet 2019: 393: 791-846
United Nations Development Programme. Climate change adaptation in Africa: UNDP synthesis of experiences and recommendations. 2019. UNDP. Bangkok
Willet W, Rockstrom J, Loken B et al. Food in the Anthropocene: the EAT Lancet-commission on healthy diets from sustainable food systems. Lancet 2019; 393:447-92