Scientists say this diet could boost your health while reducing your impact on the planet.
What if the healthiest diet for your body was also the best one for the planet? Nutrition experts and environmental scientists are increasingly pointing to the same solution. The EAT-Lancet Commission, a group of 37 leading researchers from around the world, has outlined what they call the “planetary health diet.” It emphasizes fruits, vegetables, whole grains, legumes, and nuts, with smaller amounts of animal products.
The goal is simple but powerful: improve human health while reducing agriculture’s strain on Earth’s resources. Switching to this way of eating, researchers say, could add years to your life and protect the planet’s future.
1. The diet designed to save both you and the planet
The planetary health diet was created by the EAT-Lancet Commission, a team of 37 experts from nutrition and environmental sciences. Their mission was to develop a way of eating that supports human health while safeguarding the Earth’s resources.
This diet centers around plants—vegetables, fruits, legumes, nuts, and whole grains—while reducing dependence on meat and dairy. It’s not about rigid restrictions but about balance. Scientists believe it could prevent millions of premature deaths each year while dramatically cutting greenhouse gas emissions. It’s a lifestyle shift with benefits that extend far beyond the dinner table.
2. Why our current diet is unsustainable
Feeding a global population that’s expected to reach 10 billion by 2050 will require enormous resources. Right now, food production is the single largest driver of environmental damage, responsible for massive land use, water depletion, and carbon emissions.
The planetary health diet was developed to tackle this looming crisis. By reducing meat intake and relying more on plants, it significantly lowers the environmental impact of farming. Scientists see it as one of the few realistic solutions to keep both people and ecosystems thriving in the decades ahead.
3. Plants are the real superfoods
Vegetables, fruits, legumes, and nuts aren’t just healthy—they’re the backbone of the planetary health diet. Rich in vitamins, fiber, and antioxidants, they reduce the risk of heart disease, diabetes, and certain cancers. On the environmental side, growing plants requires far fewer resources than raising livestock.
Compared with meat and dairy, vegetables and grains use less land, less water, and produce fewer emissions. By filling most of your plate with plants, you’re not only supporting your long-term health but also reducing your environmental footprint every day.
4. Red meat is the planet’s biggest burden
Beef and lamb are two of the most resource-intensive foods we eat. Producing them generates high levels of methane, a powerful greenhouse gas, while also consuming vast amounts of land and water. The planetary health diet recommends dramatically reducing red meat consumption—not eliminating it, but treating it as a rare indulgence.
By cutting back, individuals can significantly improve cardiovascular health and lower cancer risks. At the same time, they help reduce one of the food system’s heaviest environmental burdens. It’s a small shift with enormous global impact.
5. Whole grains give lasting energy
Grains like oats, quinoa, barley, and brown rice are the fuel behind the planetary health diet. They deliver complex carbohydrates that keep blood sugar steady and energy levels consistent throughout the day. Nutritionally, whole grains are rich in fiber, iron, and essential B vitamins. They support digestion, heart health, and weight management.
From a sustainability perspective, grains require fewer inputs to grow than animal-based foods, making them both efficient and climate-friendly. Choosing whole grains over refined versions also ensures you’re getting maximum nutritional benefit from every bite.
6. Why fish still has a place on the plate
Unlike red meat, fish has a lower carbon footprint and offers essential omega-3 fatty acids that support brain and heart health. In the planetary health diet, fish is eaten in small, balanced amounts.
The challenge is sustainability. Overfishing and habitat destruction threaten many marine species. That’s why experts recommend choosing fish certified as sustainable, helping preserve ocean ecosystems while still benefiting from its nutritional value. In moderation, seafood adds variety to the diet without overwhelming the planet’s resources.
7. Dairy in small, smart portions
Dairy products are included in the planetary health diet, but only in modest amounts. While milk, yogurt, and cheese provide calcium and protein, their production generates methane and requires large amounts of land. By keeping dairy consumption low, individuals still enjoy its nutritional benefits without adding unnecessary environmental strain.
Plant-based alternatives like oat or almond milk can also reduce impact. The diet doesn’t eliminate dairy altogether—it simply repositions it as a small complement to plant-based meals, rather than the centerpiece.
8. Nuts and legumes pack powerful protein
Protein is essential, but in the planetary health diet, much of it comes from nuts, beans, and lentils instead of meat. These foods are nutrient-dense, providing protein, healthy fats, and fiber in one package. Legumes enrich soil and require fewer resources to grow, while nuts offer energy-dense nutrition with a relatively low footprint when farmed sustainably.
For many communities worldwide, beans and lentils are already staples, proving their versatility and importance. Making them central to meals provides both health protection and ecological benefits.
9. Cutting food waste is part of the plan
No diet can be sustainable if food continues to be wasted at current levels. Globally, nearly one-third of all food is thrown away, representing not just lost nutrition but wasted water, land, and energy. The planetary health diet emphasizes mindful eating, which includes reducing waste. That means buying only what’s needed, using leftovers creatively, and storing food properly.
By cutting waste, households directly reduce emissions while saving money. It’s a simple step anyone can take to support both personal health and planetary well-being.
10. Processed foods don’t make the cut
Highly processed foods filled with sugar, salt, and additives are limited in the planetary health diet. These products contribute to obesity, diabetes, and heart disease, while offering little nutritional value. From an environmental angle, processed foods often come with heavy packaging waste and long supply chains that add to emissions.
Replacing them with whole, minimally processed foods like vegetables, fruits, and grains benefits both body and planet. It’s not about total elimination but about shifting focus toward meals that nourish rather than deplete.
11. A diet that could prevent millions of deaths
The EAT-Lancet Commission estimates that widespread adoption of the planetary health diet could prevent up to 11 million premature deaths annually. Chronic diseases linked to poor diet are a leading global killer, and shifting how people eat could change that.
At the same time, the diet would dramatically cut greenhouse gas emissions and help stabilize ecosystems. Few lifestyle changes have the potential to improve human health and planetary health at such a scale. This dual impact is what makes the diet revolutionary.
12. Flexibility makes it realistic
One of the strengths of the planetary health diet is its flexibility. Unlike rigid meal plans, it allows for cultural differences and personal preferences. People can adapt it to their own traditions while keeping the same core principles.
That adaptability makes it more likely to succeed globally. Whether in Europe, Asia, Africa, or the Americas, communities can apply its ideas in ways that fit their local foods. This isn’t about perfection—it’s about making steady, achievable changes that add up.
13. Should you make the switch?
Switching to the planetary health diet doesn’t have to happen overnight. Small steps, like eating more plant-based meals during the week or cutting down on red meat, can make a big difference.
Over time, these choices improve health outcomes and lighten your environmental impact. The diet isn’t just about personal benefit—it’s about joining a global shift toward more sustainable living. The real question isn’t whether we can afford to change, but whether we can afford not to.