View of various fruit and vegetables as well as nuts and oat products from above

Food for a healthy future - The Planetary Health Diet

A diet for you and the planet - healthy, sustainable and delicious

The food we eat affects not only our health, but also the future of our planet. Enter the Planetary Health Diet: a concept that combines healthy eating and sustainability to protect both global well-being and the environment. The idea behind it is simple, yet groundbreaking - a meal plan that shows how we can eat in a way that ensures everyone in the world has enough to eat without overstretching the Earth's natural resources.

This diet follows the principles of Planetary Health. The focus is on balance: a diet that prevents disease while minimising environmental impacts such as climate change, biodiversity loss or excessive water consumption. It is clear that our daily choices extend far beyond ourselves. From food choices to portion sizes, many factors contribute to a sustainable and healthy future. The Planetary Health Diet is not only a guide to a healthy lifestyle, but also an opportunity to actively contribute to a sustainable future - for us and for future generations.

This issue is not only relevant for individuals, but also for the food industry: manufacturers, wholesalers, retailers and the catering sector can participate in the Planetary Health Diet concept, for example by offering a regional and seasonal range of products.

The Planetary Health Diet concept

The Planetary Health Diet combines a harmonious selection of healthy and resource-efficient foods that protect the environment while promoting health. It is based on a balanced selection of foods that provide the body with essential nutrients while providing a sustainable basis for our diet.

Plant-based foundation

A core component of the Planetary Health Diet is plant-based foods such as vegetables, fruits, whole grains, legumes, nuts and seeds. These foods provide essential nutrients such as fibre, vitamins and minerals that are essential for a healthy diet. They are also characterised by environmentally friendly production and high nutrient density, making them a sustainable and health-promoting basis for this diet.

Animal products in balance

Animal products are included in moderate amounts. A maximum of 100g of red meat per week is recommended, while white meat such as poultry can be eaten more often, but in moderation. Fish can also be eaten in moderation as it is a valuable source of omega-3 fatty acids and essential nutrients. Dairy products, such as yoghurt or cheese, contribute to nutrient intake without having a significant impact on the environment. Sustainable and seasonal products contribute to a healthy and environmentally friendly diet.

Healthy fats and carbohydrates

The Planetary Health Diet focuses on healthy fats from olive oil, avocados or nuts, which provide essential omega fatty acids. Whole grains provide a sustainable source of energy, while sugar and highly processed foods are minimised. Herbs and spices replace salt, enhance flavour and support a healthy diet. Fresh, high-quality ingredients help protect the planet and improve health.

Smiling people are sitting at a dining table outside

Benefits of the Planetary Health Diet

The Planetary Health Diet combines health, environmental protection and sustainability - setting new standards for the diet of the future.

Well-Being
The Planetary Health Diet promotes a diet that prevents disease and supports overall well-being.

Environment
It helps reduce environmental impacts such as greenhouse gas emissions and biodiversity loss through resource-efficient food choices.

Sustainability
The Planetary Health Diet promotes a sustainable lifestyle that meets the needs of the present without compromising the ability of future generations to meet their needs.

Infographic Seasonal Food: The Planetary Health Diet recommends primarily consuming in-season foods, e.g. asparagus in spring, strawberries in summer, pumpkin in fall and carrots in winter — Infographic Seasonal foods: The Planetary Health Diet suggests to consume seasonal available foods e.g. asparagus in spring, strawberries in summer, pumpkin in autumn and carrots in winter.

Sustainable nutrition for all

The Planetary Health Diet is a balanced, everyday diet, ideal for adults, families and environmentally conscious individuals who want to eat sustainably. It can be individually adapted for pregnant women or athletes, for example. People with health conditions such as malnutrition or metabolic disorders should seek medical advice.

For those with limited access to regional and seasonal foods, a gradual approach is recommended. Local produce can be found at farmers' markets, farm shops, organic stores, community-supported agriculture and subscription boxes. Buying local products supports the environment, strengthens local agriculture and provides fresh, sustainable ingredients for everyday eating.

Nutritional values

The Nutrition Facts panel provides an overview of recommended portions of foods, their nutrient content and calorie intake per week to promote a balanced diet. It divides foods into different categories such as carbohydrates, protein sources, fats and sugars to provide a clear structure and guidance.

Planetary Health Diet Table — Nutritional value table

The chart provides a helpful basis for implementing the Planetary Health Diet in everyday life in a simple way. It illustrates how the recommended amounts of food can be sensibly combined and incorporated into the diet in a varied way, without sacrificing enjoyment. This is followed by inspiring vegan and vegetarian recipes that not only show how versatile this diet can be, but also help you to prepare healthy and sustainable dishes with ease. The result is a balanced diet that is both convenient and delicious

Download the nutrional value table for Planetary Health Diet (PDF)

Planetary Health compliant recipes

Energy balls with recipe: Plums + Oat flakes + Nuts

Green Smoothie with recipe: Spinach + Banana + Kiwi + Unsweetened plant milk + 1 Tablespoon of Lineseed

Lentil Soup with recipe: Red Lentils + Carrots + Onions + Spices

Fruit salad with recipe: Various Fruit + Plant-based Youghurt

Overnight Oats with recipe: Oat flakes + Milk + Chia seeds + Berries + Cinnamon

Quinoa Bowl with recipe: Quinoa + Steemed vegetables+ Chickpeas + Tahini dressing

Vegan Burger with recipe: Burger patty made from black beans + Topping of your choice + Fresh salad

Mediterranean Salad with recipe: Mixed vegetables + Olives + Hummus + Baked falafel

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FAQ

The Planetary Health Diet is flexible and can be adapted to suit individual needs. It does not require complicated recipes, but focuses on simple, plant-based meals with fresh, local ingredients. With good planning, such as creating a weekly meal plan or preparing meals in advance, it can be easily integrated into daily life.

The Planetary Health Diet was developed by the EAT-Lancet Commission, a group of international scientists who created this concept based on numerous studies on nutrition, health and sustainability. The underlying studies emphasise the link between dietary habits and both environmental and health impacts.

A gradual transition could start by gradually reducing meat consumption, for example by having meat-free days. In addition, processed foods can be replaced with fresh, plant-based alternatives. Small changes, such as swapping butter for vegetable fats or white bread for wholemeal, are easy steps.