Plate and the Planet

Icon of a globe with a fork and spoon on the sides; representing eating sustainably for the planet’s health

Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Shifting towards a “planetary health diet”—a way of eating that promotes both human well-being and environmental sustainability—can nurture both people and the planet.

🥦 Why What’s On Your Plate Matters

The connection between diet and the environment is stronger than many realize. What we eat not only affects our risk for chronic diseases like diabetes or heart disease but also contributes to climate change, land degradation, water use, and biodiversity loss.

Food production accounts for:

• Over a quarter of global greenhouse gas emissions
• Approximately 70% of freshwater use
• 80% of deforestation worldwide
• The majority of nitrogen and phosphorus runoff, which leads to ocean dead zones

By rethinking what we put on our plates, we can help address these environmental challenges—without sacrificing nutrition or enjoyment.

🌐 Diet, Health, and Environmental Impact

Human diets are deeply connected to both health outcomes and the health of the planet. Over the past 50 years, advances in global food production have brought major public health benefits—boosting life expectancy, reducing hunger, and lowering child mortality and poverty. But those gains are increasingly threatened by a global shift in dietary patterns.

As urbanization and incomes rise, traditional diets—rich in whole grains, vegetables, legumes, and other plant-based foods—are being replaced by a Western-style diet. This modern eating pattern is marked by:

• High intake of ultra-processed foods
• Excessive amounts of red and processed meats
• Refined carbohydrates and added sugars
• Unhealthy fats and sodium

This nutrition transition not only increases the risk for chronic diseases like obesity, diabetes, and cardiovascular disease—it also takes a heavy toll on the environment.

📉 The Consequences
Current food systems are major drivers of:

• Climate change
• Biodiversity loss
• Deforestation
• Water scarcity
• Pollution from fertilizers and waste

To protect both people and planet, a transformation in what we eat—and how we produce that food—is urgently needed.

🥩🌽 Different Food, Different Impact

What we choose to eat affects more than just our personal health—it also has a profound environmental footprint.

Different foods require different levels of natural resources to produce and contribute unequally to greenhouse gas emissions, land use, and water consumption:

📊 Animal-based foods, especially red meat and dairy, tend to:

• Produce significantly more greenhouse gas emissions
• Use more land for grazing and feed production
• Consume greater amounts of freshwater

🌱 Plant-based foods such as legumes, grains, fruits, and vegetables generally:

• Have lower emissions
• Require less land and water
• Place less stress on ecosystems

🥩 Beef is particularly impactful:
Producing 1 kilogram of beef generates far more emissions and uses more land and water than producing the same amount of plant-based protein like lentils or tofu.

This environmental cost adds up when scaled to global consumption. By shifting even part of our diets away from high-impact foods and toward more plant-based meals, we can reduce the strain on the planet’s limited resources.

🥗 Defining a “Planetary Health Diet”

In 2019, the EAT-Lancet Commission introduced the concept of the “planetary health diet”—a global reference diet designed to improve human health and reduce environmental impact.

This dietary pattern is based on strong scientific evidence and includes daily consumption ranges for each major food group. It promotes:

✅ Abundance of:

• Vegetables and fruits
• Whole grains
• Legumes (beans, lentils)
• Nuts and seeds
• Healthy plant oils (like olive or canola)

🚫 Limited amounts of:

• Red and processed meats
• Added sugars
• Refined grains
• Unhealthy fats (trans fats, excess saturated fat)

🌍 Why it matters:
The planetary health diet is nutritionally adequate, culturally adaptable, and environmentally sustainable. It’s designed to nourish a growing population—expected to reach 10 billion by 2050—without exhausting the planet’s resources.

💡 It’s not one-size-fits-all:
The diet is flexible enough to respect local food cultures and traditions, while still moving global eating patterns toward better health and sustainability.

📊 Scientific Targets for a Planetary Health Diet

The EAT-Lancet Commission created a detailed daily intake guide (based on a 2,500 kcal/day diet) to support both human health and planetary sustainability. The recommended diet emphasizes plant-based diversity, moderate animal product intake, and limited added fats and sugars.

🥖 Major Carbohydrate Sources

(~0–60% of daily energy)

• Whole grains: 232 g → 811 kcal
• Tubers (e.g., potatoes, cassava): 50 g (range: 0–100 g) → 39 kcal

🍗 Protein-Rich Foods

(~15% of daily energy)

• Red meat (beef/lamb): 7 g (0–14 g) → 15 kcal
• Pork: 7 g (0–14 g) → 15 kcal
• Poultry: 29 g (0–58 g) → 62 kcal
• Eggs: 13 g (0–25 g) → 19 kcal
• Fish/shellfish: 28 g (0–100 g) → 40 kcal
• Legumes (beans, lentils, peas): 50 g (0–100 g) → 172 kcal
• Soy foods: 25 g (0–50 g) → 112 kcal
• Peanuts: 25 g (0–75 g) → 142 kcal
• Tree nuts: 25 g (0–75 g) → 149 kcal

🥛 Dairy Foods

• Milk or equivalents (e.g., cheese): 250 g (0–500 g) → 153 kcal

🥦 Vegetables and Fruits

• Vegetables: 300 g total (200–600 g) → ~78 kcal
  • 100 g dark green
  • 100 g red/orange
  • 100 g other
• Fruits: 200 g (100–300 g) → 126 kcal

🧈 Added Fats

• Palm oil: 6.8 g max → 60 kcal
• Unsaturated oils (olive, canola, etc.): 40 g (20–80 g) → 354 kcal
• Butter/dairy fat: 0 g → 0 kcal
• Lard/tallow: 5 g max → 36 kcal

🍭 Added Sugars

• All added sweeteners: 31 g max → 120 kcal

🌍 Why a Planetary Health Diet Matters

Designed to meet nutritional needs while respecting planetary boundaries, the planetary health diet could have a profound global impact. According to the EAT-Lancet Commission, if this diet were widely adopted, 10.9 to 11.6 million premature deaths could be prevented annually—a reduction of up to 24% in adult mortality.

📉 Key Dietary Shifts Needed Globally:

• 🔻 Decrease: Red meat and added sugar consumption by 50%
• 🔺 Increase: Intake of fruits, vegetables, nuts, and legumes by 100%

🌍 However, these targets should be adapted to local contexts. For example:

• In North America, red meat intake is ~6.5x higher than recommended.
• In South Asia, red meat consumption is only half the recommended level.

🌱 Achieving this shift will require:

• Reducing food waste
• Improving food production practices
• Policy measures and cross-sectoral action

👥 Who’s Involved?
Everyone—from governments and food producers to educators, physicians, and consumers—has a role in the Great Food Transformation to make healthy, sustainable diets the global norm.

🥦 Plant-Forward for Planetary Health

Plant-forward is a flexible, inclusive approach to eating that emphasizes plant-based ingredients without requiring full vegetarianism or veganism. Defined by the Menus of Change initiative—a collaboration between The Culinary Institute of America and the Harvard T.H. Chan School of Public Health—plant-forward cooking:

✅ Highlights foods from plant sources:

• Fruits & vegetables
• Whole grains
• Legumes (pulses)
• Nuts & seeds
• Plant oils
• Herbs & spices

🌱 But it doesn’t exclude animal products entirely. Rather, it prioritizes plants first, and may include small portions of animal-based foods.

💡 Why it matters:
This approach:

• Aligns with evidence-based principles for human and environmental health
• Allows for cultural diversity, culinary creativity, and broad menu flexibility
• Supports the transition to sustainable eating patterns at individual, institutional, and global levels

📌 Bottom line: Plant-forward is about shifting the center of the plate toward plants—not eliminating options, but rebalancing for health and sustainability.

🍽️ Preparing a Planetary Health Plate

What we choose to eat directly affects the planet’s health—and our own. A planetary health diet focuses on foods that promote wellbeing while minimizing environmental harm. But turning grams into meals can feel confusing. Here’s how to make this diet practical and approachable:

⚖️ Think Weekly, Not Just Daily

The dietary targets are based on 2,500 calories/day, but individual needs vary. And instead of stressing over daily gram amounts, consider weekly totals:

• Red meat: up to 98g/week (≈ 1 hamburger patty)
• Poultry: up to 203g/week
• Fish: up to 196g/week
• Eggs: about 2 eggs/week

Spread animal-based foods out over several meals or enjoy them less often, in smaller portions.

🥗 Stay Flexible

The planetary health plate is:

• 🌍 Culturally adaptable
• 🧑‍🍳 Personalized to your lifestyle
• 🌱 Plant-centered, but not plant-exclusive

It works whether you’re omnivorous, vegetarian, or somewhere in between.

🍳 Practical Ideas to Cut Back on Red Meat

If red meat is a staple in your meals, reducing it may seem challenging. Start with these small but impactful swaps:

1. Use meat as a flavoring, not the main event (e.g. crumble sausage into veggie stew).
2. Try plant-forward proteins like beans, lentils, or tofu in tacos, pasta, or curries.
3. Make red meat an occasional treat, not a daily habit.
4. Batch meals using less meat and more vegetables or whole grains.

📅 Sample Weekly Breakdown (2,500 kcal diet)

Here’s how someone following a typical Western diet might structure their week:

• Grains & starches: Brown rice, oats, whole-wheat pasta
• Vegetables: Leafy greens, carrots, tomatoes, broccoli
• Fruits: Apples, bananas, berries
• Plant proteins: Lentils, chickpeas, tofu, nuts
• Animal proteins: 1 fish meal, 1 chicken meal, 1 red meat meal, 2 eggs
• Fats: Olive oil, nuts, avocado
• Sweets & processed foods: Limited, used sparingly

🌿 Sample 7-Day Planetary Health Meal Plan

This week-long meal plan is inspired by the planetary health diet—nourishing both your body and the planet. Balanced, flexible, and rich in plant-based diversity.

🥗 Monday

Breakfast:

• 2 slices whole grain toast
• ½ avocado mashed, 2 tsp ground flaxseed
• 1 cup fresh blueberries

Snack:

• 2 tbsp nut butter
• 1 apple

Lunch:

• 2 cups homemade lentil soup with barley, kale, and olive oil
• 1 orange

Snack:

• ⅓ cup almonds
• ½ cup baby carrots

Dinner:

• Stuffed vegetarian bell peppers
• 1 cup roasted balsamic vegetables

🐟 Tuesday

Breakfast:

• 1 cup plain oatmeal
• Diced apple, 3 tbsp walnuts, cinnamon

Snack:

• 5 oz low-sugar Greek yogurt

Lunch:

• Whole grain pita with rotisserie chicken, avocado, tomato, spinach
• 1 fresh pear
• Plain popcorn (1 oz)

Snack:

• 1 banana
• 2 tbsp peanut butter

Dinner:

• Fish tacos with cilantro slaw

🌱 Wednesday

Breakfast:

• 1 cup shredded wheat
• ¼ cup raisins, 3 tbsp pecans, 1 cup dairy or soy milk

Snack:

• 1 cup strawberries
• 1 string cheese

Lunch:

• Takeout: Garden salad with crispy tofu
• 2 tbsp olive-oil dressing
• 1 small whole grain pita

Snack:

• ⅓ cup walnuts
• ⅓ cup pitted dates

Dinner:

• 3 oz baked salmon
• 1 cup quinoa with ½ cup black beans
• 1.5 cups steamed kale and carrots, 2 tbsp olive oil dressing

🐔 Thursday

Breakfast:

• 1 cup plain yogurt
• 1 tbsp honey or maple syrup, 2 tbsp chia seeds, 1 kiwi

Snack:

• 1 oz dark chocolate with nuts

Lunch:

• Tuna sandwich on whole grain bread (with celery, mayo, lemon, pepper)
• 1 orange

Snack:

• 1 cup roasted chickpeas

Dinner:

• 4 oz roasted chicken
• 1 baked potato with olive oil & Parmesan
• 2 cups green salad with olive oil & balsamic dressing

🍕 Friday

Breakfast:

• Flaxseed wrap with 2 tbsp nut butter & 1 banana

Snack:

• 1 hardboiled egg
• 1 cup grapes

Lunch:

• Salad with seitan & snap peas
• Carrot and coriander soup

Snack:

• 6 whole grain crackers
• 3 tbsp white bean and kale hummus

Dinner:

• 2 slices cheese pizza on whole grain crust with tomatoes, mushrooms, broccoli
• Side green salad

🥣 Saturday

Breakfast:

• 1 scrambled egg
• 1 whole grain pancake with 1 tbsp syrup and 2 tbsp almonds
• 1 cup blueberries

Snack:

• 1 sliced red bell pepper
• 2 tbsp hummus

Lunch:

• Butternut squash soup
• 6 whole grain crackers
• 2 clementines

Snack:

• ⅓ cup peanuts
• ¼ cup dried apricots

Dinner:

• Stir-fry: 2 oz sirloin steak, 1 cup broccoli, ½ cup bell pepper, garlic
• 1 cup brown rice
• 1 tbsp reduced-sodium soy sauce
• 2 tbsp canola oil

🐠 Sunday

Breakfast:

• 2 small blueberry muffins (homemade)
• 5 oz low sugar Greek yogurt with 2 tbsp flaxseed
• ½ cup strawberries

Snack:

• ⅓ cup cashews

Lunch:

• Minestrone soup with bulgur, olive oil
• 1 cup cantaloupe

Snack:

• 1 oz tortilla chips
• ½ cup salsa

Dinner:

• 5 oz baked tilapia with lemon and pepper
• 1 cup quinoa with sunflower seeds
• 2 cups Caesar salad

🌎 What Else Can I Do?

Adopting a planetary health diet is a powerful step toward improving both personal health and environmental sustainability. But to truly reshape the global food system, it must be paired with improvements in how food is produced, distributed, and consumed. One of the biggest—and most fixable—challenges? Food waste.

🍌 Why Food Waste Matters

Globally, one-third of all food produced is never eaten. This not only wastes the food itself, but also the water, land, energy, labor, and money that went into producing it. When wasted food ends up in landfills, it produces methane—a potent greenhouse gas that contributes to climate change.

♻️ What You Can Do: Smart Habits to Reduce Waste

🛒 1. Shop Wisely

• Plan meals and make shopping lists to avoid overbuying.
• Buy “ugly” produce—fruits and vegetables that are misshapen or imperfect but just as nutritious.
• Be mindful of expiration labels: “Sell by,” “Use by,” and “Best before” dates often reflect quality, not safety.

🧊 2. Store Strategically

• Learn how to store foods properly to extend shelf life (e.g., store herbs in water like flowers; keep apples away from other produce).
• Use your freezer—many foods (bread, bananas, leftovers) freeze well and reduce spoilage.

🥘 3. Repurpose Creatively

• Use vegetable scraps and bones to make stock.
• Revive leftovers with stir-fries, soups, grain bowls, or casseroles.
• Turn stale bread into croutons or breadcrumbs.

📝 4. Track Your Waste

• Keep a “waste log” for a week to identify patterns and cut down on what you toss.

The Bottom Line:
Reducing food waste is one of the simplest, most impactful ways individuals can combat climate change and support a sustainable food system. When combined with a shift to a more plant-forward diet, these efforts can help ensure a food-secure future for people—and the planet.