The "Planetary Health Diet" does not merely focus on a single health indicator; rather, it aims to enable us to consume adequate nutrition, stay less prone to illness, and also help reduce the burden on the Earth.

After all, processed foods are now everywhere and people are eating more and more meat. Global food production is pushing the Earth's carrying capacity to the limit. With 10 billion people to feed by 2050, we really need to change our eating habits.

So, what exactly is this dietary pattern that can balance "human health" and "the planet's sustainability"?

 

01

What is a planet-friendly diet?

 

The "Planetary Health Diet" was proposed by the expert committee of "The Lancet"， One of the four internationally recognized comprehensive medical journals, as a new dietary model.

Its core objective is to meet the nutritional needs of the human body while keeping the environmental impact of food production within the "planetary limit" - that is, the critical value that maintains the stability of the Earth's ecosystem. In simple terms, it means "feeding oneself while not overburdening the planet."

Three core principles

1. More plant-based foods: Whole grains, vegetables, fruits, nuts, and legumes are the main components of the diet.
2.  Reduce animal-based foods: Strictly limit red meat, and moderately retain poultry, fish, shrimp and dairy products.
3. Control harmful components: Reduce the intake of refined grains, saturated fats, and added sugars. Opt for vegetable oils rich in unsaturated fatty acids (such as olive oil and rapeseed oil) instead.

02

What is a planet-friendly diet?

 

Can this kind of diet really save lives? The research provides solid evidence.

The mortality rate has significantly decreased.

A major study published in the American Journal of Clinical Nutrition in 2024 followed 206,000 participants aged 25 to 75 for 34 years.

The results showed that people who adhered to the Planet Health diet more closely had significantly better health outcomes compared to those who adhered less closely:

• The risk of all-cause mortality (i.e., death caused by various reasons) decreased by 23%.
• The risk of death from respiratory system diseases decreased the most, by 47%.
• The risk of death from neurodegenerative diseases (such as Alzheimer's disease) is reduced by 28%.
• The risk of cardiovascular diseases and cancer deaths was reduced by 14% and 10% respectively;
• The risk of death from infectious diseases among female participants also decreased significantly.

 

Further studies have shown that if this dietary pattern were adopted globally, it could potentially prevent 11 million to 15 million premature deaths each year, equivalent to avoiding nearly one-third of the dietary-related mortality risks.

 

03

Two types of nutrients are prone to deficiency. Remember to replenish them in time.

 

The planet's healthy diet, due to its high proportion of plant-based foods, is prone to iron and vitamin B12 deficiencies, and therefore requires targeted supplementation:

1）Iron: Enhances absorption when combined with vitamin C

The iron content in plant-based foods (non-heme iron) has an absorption rate of only about 1/10 that of animal-based iron (heme iron). Insufficient intake over a long period can lead to iron deficiency anemia, manifesting as fatigue, pale complexion, etc.

【Tips for Increasing Iron Intake】

• Choose high-iron foods wisely: Opt for common ingredients such as spinach , dried fungus, and wild chive  instead of relying on less common ingredients like barley.
• Key combination: Iron + Vitamin C. Pair spinach with tomatoes when eating, add green peppers when stir-frying black fungus, or have one kiwi fruit  after a meal, which can increase the absorption rate of plant iron by 2-3 times.
• Use supplements when necessary: If anemia has occurred, iron supplements can be taken under the guidance of a doctor, and vitamin C tablets can be taken simultaneously to enhance the effect.

2）Vitamin B12: Mainly through supplements

Vitamin B12 is mainly found in animal-based foods and is responsible for maintaining nerve function and red blood cell production. Its deficiency can lead to forgetfulness, anxiety, and megaloblastic anemia.

【Tips for Increasing  B12 Intake】

The sources of vitamin B12 are limited: Fermented soy products (such as bean curd and fermented soybean paste) and mushrooms contain a small amount of B12. However, bean curd has a high salt content and natto has a unique flavor, making it difficult to obtain sufficient B12 through food.

Supplements are the best choice: It is recommended to consume small amounts of red meat  1-2 times per week, while taking a low-dose vitamin B12 supplement daily ， especially for vegetarians.

 

Planet's healthy diet is not a "ascetic vegetarianism" nor a "one-size-fits-all standard", but rather a flexible way of thinking about food - eating a handful more nuts, ordering one less portion of braised pork, using olive oil instead of butter.

These small adjustments can not only reduce the risk of chronic diseases but also help the planet "reduce its burden".