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At that time, you have probably heard The Mediterranean regimeAnd for a good reason. He was named the best diet overall US News and World Report For Eighth consecutive year. The diet recommends meals Filled with fruits and vegetablesWhole grains, fats and healthy oils, seafood and lean poultry. If you are interested in the Mediterranean regimeThere is now another popular and similar diet to try. The planetary health regime also encourages plant -based food, but it particularly emphasizes sustainability for the planet. Here is what a nutrition expert has to say about this diet and if it is worth it to you and the environment.
What is the planetary health regime?
The planetary health regime has been developed by the non -profit organization Eat-lancet commission In 2019. The organization is dedicated to a healthy sustainable food system for humans and the planet. By 2050, it is estimated that the The world’s population will be close to 10 billion. The Eat-Lancet commission has continuously created and promotes the planetary health regime to ensure that we will have enough food to feed everyone And A healthy planet on which we can all live.
“The planetary health regime is considered [diet]Alignment on health and environmental advantages seen by vegetarian and vegan diets, “said King Vanessaspokesperson for the Academy of nutrition and dietetics. This means that the planetary diet consists of many fruits, non -starchy vegetables, nuts and legumes. It also includes whole grains, proteins from plants and unsaturated vegetable oils. Although it also allows starchy vegetables, added sugars, dairy products and animal meats, the approved quantities are smaller.
A visual of planetary health regime
“The diet aims to feed a growing world population while reducing the environmental impact of food production,” said Debbie Petitpain, MBA, RDspokesperson for the Academy of nutrition and dietetics.
The maintenance and production of animal products, especially red meats, have a high carbon footprint on the planet. Peitipain continued: “[The planetary diet] Supports lower greenhouse gas emissions, reducing land and water use and preserving biodiversity. “”
Meat lovers, don’t worry. Although the planetary health regime limits animal meats, it does not eliminate them completely. The diet allows approximately 98 grams of red meat, 203 grams of poultry and 196 grams of fish per week.
Advantages of the planetary health regime for the body
In addition to the positive impacts on the planet, those who follow the planetary health regime can also collect services for their overall health.
“Like the other models of avant-garde plants (that is to say, Mediterranean regime Or Dash), THE [planetary health] The diet is associated with a reduced risk of chronic diseases such as heart disease, diabetes and certain cancers, due to its accent on whole plants based on healthy plants and fat, “said Petitpain to Cnet.
Plant -based diets have also been linked to the following:
How does the planetary health scheme work?
Here is an example of what a day like the planetary health regime looks like.
The planetary health regime is in avant-garde but not necessarily vegetarian or vegan. It allows moderate quantities of meat, fish and dairy products, but half of your plate must be fruits, non -starchy vegetables, nuts and legumes. The diet also recommends a daily calorie intake of 2,500 to avoid overeating.
According to the EAT website, “this amount will vary according to age, sex, activity levels and health profiles. Overconsumption is a waste of food with health and environmental costs.”
According to the Eat-Lancet commission, here is how to follow the planetary health regime:
- 125 grams of dry beans, lentils, peas and other nuts or legumes per day
- 98 grams of red meat per week
- 203 grams of poultry per week
- 196 grams of fish per week
The directives also call for cooking at home as much as possible, by sharing meals and choosing a portion to avoid overconsumption, waste less food, buy food directly from farmers and eat fewer processed foods.
The diets always come with complaints. “Some criticisms argue that the strict limits of the diet may not be culturally practical, affordable or nutritionally adequate for everyone,” said Petitpain. “Others question the global applicability of its recommendations, citing the differences in the regional needs of agriculture and nutrients. Although the benefits of health and the environment are well supported, the challenges of implementation remain.”
Meal ideas
Before going to the grocery store for the week, let these examples of meals trigger ideas.
Breakfast
- Lemon barel in oatmeal oven
- Toast to avocado with whole grain bread
Lunch
- Minestron soup with fresh seasonal vegetables
- Turkey burger, whole wheat bun with sweet potato fries
Dinner
- Pita bread stuffed with chickpeas and herbs yogurt
- Salmon on salad with avocado vinaigrette
Snacks
- Houmous and vegetables
- Banana, peanut butter and strawberries
Find out more Meal and recipe ideas on the EAT website.
Does the planetary health regime suit you?
If you have already been intrigued by the Mediterranean regime, the planetary diet could be useful. Here is who should try this diet and that should avoid it.
Petitpain said that the planetary health regime “is suitable for everyone, although certain groups may need larger parts of certain food groups or supplementation”. For the most part, however, she declares that the diet can help improve long -term health problems while being kind to the planet. She continued: “This can benefit people at risk of chronic diseases because of her dense approach, rich in fiber and plant fibers. It is also suitable for those who are interested in flexitarian or semi-vegetarian eating habits.”
No diet is a unique solution. “Populations with higher nutrient needs, such as young children, pregnant women or breastfeeding, women with heavy menstrual cycles and people with certain medical conditions, may need personalized modifications,” said Petitpain. “People with limited access to various plant foods or to those who risk deficiencies should approach the diet with advice.” King accepts and says: “An analysis has shown [the planetary diet] could have food gaps in five key nutrients: vitamin B12, calcium, iron and zinc. Changes may be necessary to fill these food gaps. “”
Attentive and competent planning is essential to meet all your nutritional needs, so it is suggested to request a dietitian or nutritionist recorded. Petitpain also recommends “gradually increasing meals based on plants while reducing red meat and processed foods” and shooting for “balance rather than perfection”.
“Focus on the variety to ensure proteins, iron, omega-3 and other adequate nutrients, possibly with foods or fortified supplements. Consider personal health needs and consult an approved dietitian for tailor-made advice,” she continued.
FAQ planetary health regime FAQ
How many meat can you eat on the planetary diet?
On the planetary health regime, half of your diet should be based on plants. However, you can eat about 98 grams of red meat and 203 grams of poultry per week. You can also eat 196 grams of fish.
What are the directives for the planetary health regime?
Guidelines for the planetary health diet include consumption mainly of plant -based foods. In addition to 125 grams of dry beans, lenses, peas and other nuts or legumes per day, 98 grams of red meat per week, 203 grams of poultry per week and 196 grams of fish per week, the diet also allowed whole grains and moderate quantities of dairy products, added sugars, un saturated vegetable oils and star vegetables.
Who invented the planetary health regime?
The planetary health regime was invented by the non -profit organization Eat-lancet commission. The organization aims to feed the projected population of 10 billion people by 2050 while ensuring that we have a happy and healthy planet to live.
Are there regimes similar to the planetary regime?
The planetary regime is similar to the Mediterranean regime. “The two diets are rich in vegetables, fruits, whole grains, legumes, nuts and healthy fats such as olive oil, with moderate fish and minimum consumption of red meat. They both limit solid fats, added sugar and processed food. The planetary health regime is framed within the global environmental limits, while the Mediterranean diet is more rooted in traditions Cultural, “said Petitpain.
