To save both your body and the ailing planet… try planning your diet ‘like this’

A study has found that a diet consisting mainly of vegetables, fruits, whole grains, plant-based protein, and unsaturated fatty acids is beneficial for both the planet and physical health.

 

A research team at the University of Birmingham in the UK analyzed data on household food consumption and greenhouse gas emissions for each food item.

Analysis results show that 56.9% of the world's population currently consumes excessive amounts of meat and dairy products. Meat and dairy products are the primary causes of food-related greenhouse gas emissions.

 

The research team analyzed that if people around the world practice the 'Earth Health Diet,' greenhouse gas emissions would decrease by 17%. The Earth Health Diet consists of 50% vegetables and fruits, 17% whole grains, 11.7% plant-based protein, 9.5% vegetable oil, 3.6% meat and fish, 3.6% dairy products, 3% added sugars, and 1.5% root vegetables.

For one meal, you should consume 300g of vegetables and 200g of fruit, 232g of whole grains (two slices of whole wheat bread or 60g of whole grain rice or 80g of whole wheat pasta), 250g of dairy products, 25g of plant-based protein (50g of nuts or 50g of legumes), 7g of animal-based protein (1/16 of a hamburger or 1/5 of an egg or 1/4 of a slice of bacon or 1/3 of a fish), 25g of unsaturated fatty acids, and 31g of sugar or artificial sweeteners.

 

The analysis suggests that it is beneficial to the global environment because it consists primarily of eco-friendly ingredients that cause minimal land loss or greenhouse gas emissions during production. The research team stated, "We were able to reduce greenhouse gas emissions by decreasing the intake of animal proteins, such as meat, and replacing them with plant-based proteins like legumes and nuts." Meat is the food with the highest amount of greenhouse gas emissions. According to Carbon Brief, a UK-based greenhouse gas data analysis group, producing 1 kg of beef generates 60 kg of carbon, while pork generates 7 kg, and chicken and duck meat generate 6 kg.

 

The Earth Health Diet is composed primarily of healthy nutrients, allowing you to enjoy the benefits of improved physical health. Whole grains, unsaturated fatty acids, and plant-based proteins are healthy foods that reduce inflammation in the body, facilitate metabolism, and raise blood sugar levels gradually.

 

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Planning a meal is no easy task.

It's really difficult, but it's also not good to eat the same thing every day.

Once you make it, you have to eat it for several meals, you know.

 

I think it's a bit difficult to set the menu like a company cafeteria.

 

Still, it is right to make sure I eat a healthy diet, isn't it?