Following a Mediterranean diet is similar to:

Now, you may heard about it Mediterranean dietAnd for a good reason. The best diet in general has been named American news and the global report to The eighth year in a row. Diet recommends meals Filled with fruits and vegetablesWhole grains, healthy fats, oils, seafood and lean poultry. If you are interested in Following a Mediterranean dietThere is now another common diet similar to an attempt. It also encourages the diet of planetary health vegetable eating, but it focuses especially on the sustainability of the planet. Here is what the nutritionist about this diet says and whether it is worth it and the environment environment.

What is the planetary healthy diet?

A healthy diet for planets has been developed by non -profit Dining committee In 2019. The organization is devoted to a healthy, sustainable, sustainable diet for humans and planet. By 2050, it is estimated that The world’s population will be approximately 10 billion. The eating committee that was created and encouraged constantly on a healthy diet for planets to ensure that we have enough food to feed all people and A healthy planet we can all live on.

“A healthy diet for planets is considered a plant or plant (a diet), compatible with the health and environmental benefits that were seen from vegetarian and plant meals,” he said. Vanessa KingThe spokesperson for The Academy of Nutrition and Nutrition. This means that the planetary diet consists of a lot of brutal fruits and vegetables, nuts and legumes. It also includes whole grains, manufactured proteins and unsaturated vegetable oils. Although it also allows starchy vegetables, added sugars, dairy and animal meat, the approved quantities are smaller.

He said the diet aims to feed a group of the growing world while reducing the environmental impact of food production. ” Debbie Petitpain, Master of Business Administration, RDThe spokesperson for The Academy of Nutrition and Nutrition.

Maintaining and producing animal products, especially red meat, Carbon fingerprint height On the planet. PEITIPAIN: “(Diet) supports low greenhouse gas emissions, reduce land and water use and maintain biological diversity.”

Meat lovers, don’t worry. Although the healthy diet of planets limits the meat obtained from animals, it does not completely remove them. The diet allows about 98 grams of red meat, 203 grams of poultry and 196 grams of fish per week.

The benefits of diet for planetary health for the body

In addition to the positive effects on the planet, those who follow the planetary healthy diet may reap benefits for their general health.

“Like other patterns of plants (i.e., Following a Mediterranean diet or ImpulseThe diet (planetary health) is associated with a decrease in the risk of chronic diseases such as heart disease, diabetes and some cancer, due to its focus on whole foods based on plants and healthy fats.

Plant diets have also been linked to the following:

How does the planetary healthy diet work?

The planetary healthy diet is the plant forward but not necessarily vegetarian or vegetarian. It allows moderate quantities of meat, fish and dairy products, but half of your dish and vegetables, nuts, and legumes should be. The diet also recommends eating daily calories from 2500 to avoid excessive eating.

According to the Eat on the web, “This amount will vary based on age, sex, levels of activity and healthy personal files. Excessive consumption is a waste of food with both health and environmental costs.”

According to the Eat-Lancet Committee, here is how to follow a healthy diet for planets:

• 125 grams of dry beans, lentils, peas, and other nuts or legumes daily
• 98 grams of red meat per week
• 203 grams of poultry per week
• 196 grams of fish per week

The instructions also call for cooking at home whenever possible, exchanging meals and choosing the size of one meal to avoid excessive consumption, waste less food, buy food directly from farmers and eat less processed foods.

Diets always come with some complaints. “Some critics argue that the strict borders of the diet on animal products may not be a cultural, affordable, or sufficient process in terms of food for all,” Pettepine said. “Others question the ability of the global application of their recommendations, noting the differences in the needs of regional and food agriculture. While health and environmental benefits are well supported, the implementation challenges remain.”

Meal ideas

Before heading to the grocery store for this week, let this sample raise some ideas.

breakfast

• Lemon oats baked
• Avocado toast with whole grain bread

lunch

• Minstron soup with fresh seasonal vegetables
• Türkiye Burger, whole wheat cake with sweet potatoes fried potatoes

dinner

• Bake stuffed with curry fried chickpeas and herbal milk
• Salmon

Snacks

• Chickpea and vegetables
• Banana, peanut butter and strawberry

Check more Ideas of meal and recipes on the Eat website.

Is the planetary healthy diet suitable for you?

If you are already fascinated by the Mediterranean diet, the planetary diet may be worth trying. Here is who should try this diet and who should avoid it.

Petitpain said that the healthy diet of the planets “is suitable for everyone, although some groups may need larger parts of certain groups or supplements.” However, it states that the diet can help improve healthy issues in the long run while being nice with the planet. “It can benefit people who are at risk of chronic diseases because of its intense approach to nutrients, high fiber and plant plants. It is also suitable for those interested in flexible or semi -plant eating patterns,” she said.

No diet is a solution that suits everyone. “Population with higher nutritional needs, such as young children, pregnant women or breastfeeding, women who suffer from heavy menstrual cycles and individuals with certain medical conditions, may need personal modifications,” said Pettepine. “People with limited access to various plant foods or at risk of shortcomings must approach the diet with guidance.” “He has shown some analyzes (planetary diet) that can have nutritional gaps in five main nutrients: vitamin B12, calcium, iron and zinc. Amendments may be needed to fill these dietary gaps,” he says.

Deficient planning and knowledge is vital to meeting all your nutrition requirements, so it is proposed to search for a Registered dietitian or dietitian. Petitpain also recommends “gradually increasing vegetarian meals while reducing red meat and processed foods” and shooting “balance instead of perfection”.

“Focus on Diversity to ensure adequate protein, iron, omega -3s and other nutrients, perhaps with fortified foods or supplements as needed. Always think about personal health needs and consult with a feeder registered for the designer guidance.”

Common questions about the health of the planets