In today’s world, where the impacts of climate change and public health crises are becoming increasingly evident, it’s clear that we need to re-evaluate our relationship with food. The Planetary Health Diet (PHD) offers a solution that not only benefits our personal well-being, but also supports the long-term sustainability of our planet.
Which components are included in the PHD?
The PHD is a groundbreaking framework developed by the EAT-Lancet Commission, a group of leading scientists from around the world. This dietary approach is designed to provide optimal nutrition for human health while also reducing the environmental impact of our global food system.
The PHD is best described as a flexitarian diet that is predominantly:
- Plant-based but may include modest amounts of fish, meat and dairy
- Encourages variation in vegetable and fruit intake by promoting different colours
- Focuses on unsaturated rather than saturated fats
- Limits refined grains, highly processed foods, added sugars and starchy vegetables (including potatoes)
- Supplies an optimal caloric intake
What are the benefits of the PHD?
- Improved Nutritional Profile
The PHD is rich in essential vitamins, minerals, and antioxidants that support overall well-being to meet the daily nutritional requirements more effectively. The balanced macronutrient ratio (high in complex carbohydrates, moderate in protein and healthy fats) even supports optimal energy levels and metabolic function.
- Reduced Risk of Chronic Diseases
Studies have shown that the PHD can lower the risk of heart disease, type 2 diabetes, and certain types of cancer. The anti-inflammatory properties of the diet’s plant-based components can help mitigate the development of chronic conditions. Besides, improved gut health, supported by the fiber-rich foods in the diet, can also be linked to a reduced risk of chronic diseases.
- Positive Environmental Impact
By emphasizing plant-based foods and reducing the consumption of animal-based products, the PHD can significantly lower the carbon footprint. The diet’s focus on locally-sourced and minimally processed foods help to reduce the environmental impact of food transportation and processing, leading to the preservation of biodiversity and the protection of natural ecosystems.
- Enhanced Food Security
The PHD promotes a diverse range of food sources, reducing reliance on a few key crops. This diversification can help make the global food system more resilient to the impacts of climate change, ensuring greater food security for communities around the world.
- Improved Weight Management
The nutrient-dense, fiber-rich foods in the diet can help you feel fuller for longer, so the risk of overeating can be reduced. As a result, healthy weight maintenance is achieved. It also emphasizes that minimal intake of processed foods can help regulate blood sugar levels and insulin sensitivity, which are important for weight management.
Who should not attempt the PHD?
It’s worth bearing in mind that the reference diet set out in the PHD is aimed at an average moderately active adult, and is not relevant to children under two years, older people, pregnant or breast-feeding women and in some cases pre-menopausal women.
Summary
By adopting the PHD, you can enjoy the benefits of optimal nutrition while also contributing to the long-term sustainability of our planet. This holistic approach to food and health offers a powerful solution to the interconnected challenges we face today.
Take the first step towards a healthier, more sustainable future by incorporating the principles of the PHD into your daily life. Your personal well-being and the health of our shared environment will thank you for it.
References
https://www.bbcgoodfood.com/howto/guide/what-is-the-planetary-health-diet
