Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Did you know there is a science-based dietary pattern designed to promote human health and protect the planet, linking what we eat with how we care for life on Earth? The “diet” is not a strict one, but rather a pattern rich in plant foods, including whole grains, fruits, vegetables, nuts, and legumes, while only small amounts of fish, dairy, and meat are recommended. If this way of eating sounds familiar, that may be because oncology dietitians often recommend eating the same way for cancer protection!
The Planetary Health Diet is based on research suggesting that this way of eating would reduce environmental impacts and nutritional deficiencies of most diets. Most of us believe that the food we eat is a personal choice. However, our food choices are a public issue with global consequences. The food we eat affects agricultural land use, greenhouse gas emissions, water availability and quality, labor systems, and public health. Mass food production contributes to environmental degradation and worsens inequality.
We can reduce the collective impact of our current eating patterns, which will not only be sustainable for our health but also for the planet. Our opportunity starts in the kitchen by cooking simple recipes at home that are rich in plant foods. As it turns out, we don’t need to look very far, because our ancestors enjoyed many delicious foods that are perfectly suited to the Planetary Health Diet.
Traditional, plant-based diet patterns from the Mediterranean to Asia, Africa, and Latin America illustrate how cultural heritage can inspire delicious solutions for personal and planetary health. Each of these diet patterns has several themes in common. They each emphasize consuming most plant foods at all meals, which allows for flexibility based on your preferences. Consider using a plate to visualize how most meals will contain fruits, vegetables, whole grains, plant proteins, and small amounts of meat and dairy.
At the same time, two other components serve to connect us with the health of our planet and reconnect us with our relationship with food.
First, it is important to utilize meal planning to minimize food waste. Almost 1/3 of all the food we produce goes to waste, contributing significantly to methane release. An example of meal planning includes using what is currently available to guide you in creating a new meal before it goes to waste. Another example is intentionally preparing a meal that will be used for another meal within the next day.
Second, it is important to focus on local, seasonal food. Doing this helps to reduce the energy used in transporting food and contributes to developing a resilient local food system. Shopping at the farmer’s market, joining a CSA, and turning to the seasons to guide the best choices are all examples of choosing local foods.
If you are looking for inspiration, EAT-Lancet is leading pioneering work on The Planetary Health Diet. Click here to visit his website for flavorful recipes. Some delicious options include a falafel wrap with hummus, nopal and quinoa salad, beetballs with seasonal vegetables, and lentil parantha.
The Planetary Health Diet offers a highly adaptable framework that can be tailored to fit individual needs, cultural preferences, and regional availabilities. Embracing this approach brings us closer to the principles that lead to a healthier planet, and also a healthier version of you.