This environment-friendly diet is known to lower risk of premature death

The world of food is full of choices, but what if those choices could benefit both your body and the environment? The Planetary Health Diet (PHD) offers a revolutionary approach to eating, promoting a balanced diet rich in plant-based foods that’s good for you and the planet.

Kanikka Malhotra, Consultant Dietician & Diabetes Educator, explained to us the “why” and “how” of the PHD.

The PHD prioritises minimally processed plant-based foods like fruits, vegetables, legumes, nuts, and whole grains. While it allows moderate amounts of meat, poultry, fish, and dairy, the focus is on reducing red meat, processed foods, added sugars, refined carbs, and unhealthy fats, Malhotra explained.

Here’s why she said this dietary shift is a win-win:

• Healthier You: Studies suggest that adhering to the PHD can reduce the risk of premature death from various health issues. This is attributed to the abundance of essential nutrients found in fruits, vegetables, and whole grains.
• Sustainable Planet: Compared to traditional Western diets, the PHD requires less resource-intensive food production. Plant-based foods generally have a lower environmental impact in terms of greenhouse gas emissions, water consumption, and land use.

Even partially adopting the PHD principles can contribute to positive health and environmental outcomes. (Express file photo)

Making the switch: A step-by-step guide

Ready to give the PHD a try? Malhotra offers these tips to help you transition smoothly:

Start Small: Don’t overwhelm yourself with a complete overhaul. Begin by incorporating more colorful fruits and vegetables into your meals. Aim for at least half your plate to be filled with produce.

Whole Grains Over Refined: Swap white bread and pasta for whole-wheat alternatives like brown rice, quinoa, and whole-grain bread.

Limit Red Meat: Aim for once a week, and prioritize plant-based protein sources like beans, lentils, and tofu for the rest.

Embrace Plant Power: Incorporate more legumes, nuts, and seeds into your diet for protein and fiber.

Moderate Dairy: Stick to around one serving per day and explore plant-based milk alternatives.

Healthy Fats Matter: Choose olive oil, avocado, and nuts over unhealthy fats found in processed foods and red meat.

Say No to Sugar Drinks: Opt for water and choose whole fruits over sugary snacks.

Plan for Success: Planning meals helps make healthy choices and avoid impulsive buys at the grocery store.

Get Recipe Inspiration: Explore delicious recipes that incorporate the PHD principles. Many online resources and cookbooks offer plant-based meal ideas.

Celebrate Progress: Remember, it’s a journey! Celebrate your wins and don’t be discouraged by occasional slip-ups.

What are the benefits? Who should be mindful?

The PHD can potentially lower your risk of heart disease, cancer, and diabetes, said Malhotra. Plant-based foods are rich in fibre, which keeps you feeling fuller for longer and may aid in weight control. They also promote sustainable food production through a focus on plant-based options, also encouraging a wider variety of foods for a more balanced and interesting diet.

For most individuals, the PHD offers a healthy and sustainable dietary approach. But its strict adherence might require dietitian guidance to avoid nutrient deficiencies (vitamin B12, iron, calcium). If you have specific dietary needs due to health conditions, allergies, or pregnancy/lactation, consult a doctor.

Even partially adopting the PHD principles can contribute to positive health and environmental outcomes.

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