Research shows that what you put on your plate can have a profound impact on how long and how well you live.
The so-called Planetary Health Diet may cut the risk of early death by as much as 27 percent while also benefiting the planet.
What is the planetary health diet?
The Planetary Health Diet, developed by the Eat-Lancet Commission, is designed to promote both human health and environmental sustainability.
It emphasizes plant-based foods such as whole grains, fruits, vegetables, nuts, and legumes, while animal products like meat, fish, eggs, and dairy are consumed in moderate amounts.
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Eat whole grains every day
Whole grains like oats, brown rice, and rye help stabilize blood sugar levels and lower the risk of heart disease.
Experts recommend about 150 grams, or three to four servings per day.
Fill half your plate with fruits and vegetables
Consuming at least 500 grams of fruits and vegetables daily can reduce the risk of cancer, diabetes, and heart disease while supporting overall longevity.
Make nuts a daily habit
A handful of nuts per day (around 25 grams) provides healthy fats, protein, and antioxidants that protect against chronic diseases.
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Eat legumes regularly
Lentils, beans, and chickpeas are rich in fiber and plant protein. One daily serving of about 75 grams is recommended for optimal health.
Add leafy greens to every meal
Leafy vegetables such as spinach and kale supply essential vitamins and minerals that strengthen the immune system and protect cells.
Enjoy berries for their protective power
Blueberries, raspberries, and other berries are packed with antioxidants that reduce inflammation and support brain health.
Limit red meat and processed foods
Keep red meat intake to no more than 200 grams per week and avoid processed foods high in sugar, salt, and saturated fat.
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Eat fish and poultry in moderation
Two servings of fish (up to 700 grams) and two servings of poultry (up to 400 grams) per week provide lean protein without straining the body or the environment.
Choose plant-based fats
Use olive oil as your main source of fat. It’s a key component of both the Planetary Health Diet and the Mediterranean diet, both linked to longer life expectancy.
Sleep well and stay active
Combine regular physical activity with quality sleep to strengthen your heart, support metabolism, and increase longevity.
Nurture your relationships and mental health
Strong social connections, stress management, and intellectual engagement are all vital for a long and fulfilling life.
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This article is based on information from The Sun.
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