The way we eat affects our health and the health of the environment, and a new analysis strongly underlines this: the EAT-Lancet Commission has updated its Planetary Health Diet (PHD) proposal and estimates that its global adoption would prevent around 15 million premature deaths per year , which is equivalent to approximately 27% of these deaths.
The team, made up of 50 specialists and linked to the journal The Lancet, detects common deficiencies in all regions —fruits, vegetables, legumes, nuts and whole grains— and excesses of meat, dairy, sugars and ultra-processed foods; at the same time, it points out that only 1% of the population lives today in a safe and fair environment for their health and for the planet, even though the proposed pattern fits well with traditions such as the Mediterranean diet.
What changes with the new scientific review
Six years after the first report (2019), the commission updates the guidelines with an even broader evidence base and maintains the focus on whole or minimally processed foods , mostly of plant origin, unsaturated fats, few added sugars and moderate salt; the indicative energy intake is around 2.373 kcal per day.
The pattern is flexitarian and allows for culturally diverse variations; as a practical summary, it suggests the "one plus one" rule : one daily serving of dairy and one of animal protein, limiting red meat to once a week. Vegetarian, vegan, and pescatarian alternatives exist, all designed within the same parameters of health and sustainability.
According to the review, this approach can significantly reduce the incidence of chronic diet-related diseases , such as cardiovascular disease, type 2 diabetes, various types of cancer, and neurodegenerative conditions.
As co-chair Walter C. Willett points out, the idea is not about deprivation, but about a tasty and flexible pattern, capable of integrating into different culinary cultures and improving the quality of life without losing the link with traditions.
What to eat: flexitarian pattern and approximate amounts
The DSP establishes approximate and adaptable guidelines —depending on age, context and culture— that prioritize plant-based foods and unsaturated fats , minimizing ultra-processed foods and added sugars.
- Vegetables, fruits, legumes, nuts and whole grains As a daily basis, approximate amounts are around 300 g of vegetables, around 200 g of whole grains, 75 g of legumes, and about 50 g of nuts.
- Dairy products in moderate portions (for example, a glass of milk, a yogurt, or a portion of cheese per day), with healthy oils and avoiding partially hydrogenated oils.
- Animal proteins in small portions: fish and poultry in reduced quantities, red meat only occasionally (once a week) and eggs in moderation.
- Sugars, salt, and ultra-processed products should be kept to a minimum, favoring simple cooking methods and homemade preparations.
These guides are not a closed menu; they allow for local adjustments and personal preferences, from traditional options to vegetarian, vegan or pescatarian versions , respecting ingredients and customs of each region.
Climate, planetary boundaries and resource use
Food systems account for approximately 30% of greenhouse gas emissions and, without profound changes, could single-handedly push global warming beyond 1,5°C, even with energy decarbonization underway.
The report links food to the transgression of five of the nine planetary boundaries : climate change, loss of biodiversity, change in land use, alteration of nitrogen and phosphorus cycles, and use of fresh water.
Adopting the DSP, combined with ambitious climate policies, would allow for substantial reductions in emissions and land use , as well as easing pressure on key ecosystems and biodiversity.
As Johan Rockström, co-chair of the commission and director of the Potsdam Institute, summarizes, what is served on the plate influences the stability of the planet and demands a transformation of food systems on a global scale.
Equity, public policies and the economy of change
The impact and responsibility are unevenly distributed: the wealthiest 30% generate more than 70% of the environmental pressures linked to food, while some 3.700 billion people lack access to a healthy diet and only 1% live today in a safe and fair food environment.
To address the situation, the commission proposes reducing food waste and moving towards more sustainable agricultural practices, optimizing the use of water and nutrients; it also advocates for tax reforms that remove harmful subsidies and for rigorous labeling, especially in products aimed at children.
The social dimension is key: in many regions, a considerable proportion of those working in the food system receive below-minimum wages and face precarious conditions; there is a demand for inclusive governance that prioritizes the public good and avoids undue pressure.
The transformation requires investment: it is estimated that between $200.000 billion and $500.000 billion would be needed to drive the changes, with a possible annual return estimated at up to $5 trillion in health, climate resilience and ecosystem restoration.
The authors anticipate resistance similar to that of 2019 and recall coordinated criticism from sectors such as meat and dairy; even so, they stress that their conclusions are based on dozens of independent rigorous studies and reviews.
The widespread adoption of this diet, coupled with bold policies and a fairer sharing of benefits and burdens, would improve the health of millions of people and ease pressure on the planet's limits , demonstrating that eating better is also a powerful tool for climate action.
