The Planetary Health Diet
Every meal we eat makes a global impact. Believe it. Food choices are that critical.
The Planetary Health Diet (PHD) is a flexible eating pattern that emphasizes vegetables, fruits, legumes whole grains, and nuts, while limiting meat, dairy, and added sugars. At LP Nutrition Consulting, the PHD is a core belief in that human health is undoubtedly tied to food growing practices and the treatment of farm animals. Read on to understand why you truly are what you eat and how to make the best choices for your health.
Studies show that people who follow the PHD or otherwise known as a plant-predominant diet, have a lower risk of every major cause of death related to chronic disease. If that isn’t enough to perk your ears up, maybe this next statement will:
I have dozens of case studies of clients reversing type 2 diabetes, losing weight, reducing pain, and feeling increased happiness, after transitioning from low-carb to an eating pattern that closely resembles the PHD.
PLANETARY HEALTH DIET - What’s It All About?
1. Plant-forward dietary pattern
The diet is predominantly plant-based, with vegetables, fruits, whole grains, legumes, nuts, and seeds forming the core of daily intake.
2. Limited red meat and moderate animal foods
Red meat is minimized. Poultry, fish, and dairy are optional in small to moderate amounts, depending on culture and need.
3. High fiber, nutrient-dense foods
The PHD encourages whole grains and legumes as primary sources of protein and fiber, improving chronic disease prevention (diabetes, cardiovascular diseases).
4. Healthy fats, mainly unsaturated
Fats should come largely from plant oils (olive, canola, peanut, soy) and nuts/seeds, with minimal saturated fat.
5. Low in added sugars and refined grains
Added sugars are limited to <5% of daily energy, and refined carbohydrates are discouraged.
6. Environmentally sustainable production
The diet ties intake patterns to agricultural practices that reduce greenhouse gas emissions, protect biodiversity, and minimize water/land use.
7. Flexibility across cultures
It’s a framework, not a strict meal plan, allowing adaptations based on culture, affordability, food availability, and individual health needs.
8. Dual goals: human health + planet health
Designed to help prevent millions of diet-related illnesses while ensuring food security for a growing global population without exceeding planetary boundaries.
WHAT NOW?
Based on my research, less than 10% of Americans are committed to a plant-predominant eating pattern for many reasons; these two being the most problematic when compared to what we teach here at Lifestyle in Practice:
1) Carb-phobic advice continues to run rampant in the medical community. Don’t expect nutrition professionals to all agree on the same mission. The industries that contribute the most to pollution and/or with multiple animal cruelty convictions, employ registered dietitians to continuously craft a message that their products are healthy.
2) The world-wide-web of attention-seeking influencers incessantly dangle dietary rubbish right before our eyes and with every click, we contribute to the spread of these harmful messages. DO NOT CLICK, DO NOT COMMENT “RUBBISH”, BLOCK IT.
I think we can admit that humanity may not be doing so hot (this article states that 56% of young people think humanity is doomed) and many people have reached a critical point to attempt to reverse a health condition now.
The majority of our population could do some planetary good while eating themselves to better health with net gain benefits -less trips to the doctor, less money spent on meds, and regular bowel movements (yeah!). All we have to do is choose to eat with a little more conscious effort. Which is an extremely over-simplified directive but eating might be the most consistent thing we do EVERYDAY.
3 TIPS: add 5 whole plant foods to your grocery list, try a week of breakfasts that do not contain any meat, and my favorite: go dairy-free for 4-6 weeks. You’ll feel different in a good way. I GUARANTEE IT.
Humans are most often victims of their own bad decision making so just remember, every meal you eat either supports your health goals and the planet, or does neither one. Now, where are you ready to start?
See the research yourself Get started with this study.