Embarking on a journey to a healthier lifestyle involves making conscious decisions about what we eat, especially during the workday. The PHD, or Planetary Health Diet, offers a sustainable approach to both personal well-being and the health of the planet. This guide explores the principles of the PHD, provides practical recipe ideas, and addresses common questions and concerns.
Understanding the PHD: A Foundation for Healthy Eating
The term 'planetary health' emerged in 2015, emphasizing the critical role of natural systems in human health and survival. The Planetary Health Diet (PHD) builds upon this concept, linking diet to long-term health and environmental sustainability. The PHD aims to establish a sustainable food system that provides nutritious food for a growing global population.
Origins of the PHD
The Eat-Lancet Commission, funded by the Wellcome Trust and comprising 37 scientists from 16 countries representing agriculture, environment, and public health, developed the PHD. The Commission set targets considering both sustainable food production and a healthy diet.
How the PHD Works
The PHD is a flexitarian diet that is predominantly plant-based, including moderate amounts of fish, meat, and dairy. It encourages a diverse intake of colorful fruits and vegetables, prioritizes unsaturated fats over saturated fats, and limits refined grains, processed foods, added sugars, and starchy vegetables like potatoes. The diet supplies an optimal calorific intake, averaging 2500kcal per day for adults, adjusted for age, gender, and activity levels.
Practical Application of the PHD
The PHD provides a reference diet to illustrate daily food intake:
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Protein:
- Nuts: 50g (range: 0-27g)
- Beans, chickpeas, lentils: 75g (range: 0-100g)
- Fish: 28g (range: 0-100g)
- Eggs: 13g (range: 0-25g)
- Red meat (beef, lamb, pork): 14g (range: 0-28g)
- Poultry: 29g (range: 0-58g)
- Dairy: 250g (range: 0-500g)
Carbohydrates:
- Wholegrains (rice, wheat, oats): 232g
- Starchy vegetables (potatoes): 50g (range: 0-100g)
- Vegetables: 300g (3-4 portions, range: 200-600g)
- Fruit: 200g (2.5 portions, range: 100-300g)
- Added sugars: 31g (range: 0-31g)
Fats:
- Unsaturated: 40g (range: 20-80g)
- Saturated: 11.8g (range: 0-11.8g)
This translates to approximately one beef burger and two servings of fish per week, with the remaining protein from beans, pulses, and nuts. A glass of milk, cheese, or butter can be included daily, with just under two eggs per week. A typical PHD meal consists of half the plate covered with colorful vegetables and fruits, a third with wholegrains, and the remainder with plant proteins, unsaturated oils, and optional modest amounts of animal protein, dairy, and limited added sugars and starchy vegetables.
Easy & Healthy Lunch Recipes for Weight Loss
Eating healthy and nutritious meals during the workday is crucial. Quick, easy-to-prepare lunches can help maintain energy levels and prevent unhealthy cravings. Here are some recipes aligned with the PHD principles:
Kale Salad
This salad provides essential nutrients like vitamins A, C, K, calcium, and manganese in just five minutes.
Chicken Soup
This hearty soup is packed with protein from chicken breasts and essential nutrients from vegetables.
Instructions:
- Heat 1-1/2 tablespoons of olive oil in a large pot over medium heat.
- Add onions and carrots, season with salt and pepper, and stir.
- Cover the pot for 5-7 minutes, stirring occasionally, until vegetables are tender.
- Add chicken broth and bring to a boil.
- Add rice, stir, and simmer uncovered until rice is tender.
- Turn off the heat and let the soup sit for 5 minutes.
Brown rice is a nutritious choice.
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Hummus and Avocado Sandwich
Spread hummus on one slice of whole wheat or white bread (without butter or margarine) and avocado on the other. Fill with fresh greens, bell pepper, cucumber, and carrot. Avocado is high in monounsaturated fat, which may help lower cholesterol levels.
Watermelon and Feta Salad
Mix watermelon chunks, sliced grape tomatoes, and crumbled feta cheese. Add chopped cilantro and mix well.
These lunch ideas provide sustained energy throughout the day, helping you meet deadlines without feeling sluggish.
Addressing Criticisms and Concerns
The PHD has faced criticism from industry experts who suggest that the findings are based on outdated research, particularly regarding the limitations on saturated fat consumption and the reduction of red meat, eggs, and dairy. Concerns have also been raised about the small portions of animal-source protein, which may lead to nutritional deficiencies, including vitamin B12, retinol, vitamin D, and calcium.
The Commission responds by stating that the PHD is an omnivore diet with approximately two servings of animal-sourced protein per day and acknowledges the potential need for vitamin B12 supplementation or fortified foods.
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Another concern involves the balance of essential fatty acids (omega-3 and omega-6). Critics argue that the high levels of plant oils and low levels of fish in the PHD may result in an unhealthy omega-6 to omega-3 ratio.
The Commission defends its recommendations by stating that they used the best available evidence on diet and human health, including randomized controlled feeding studies, randomized trials assessing weight and disease risk, and long-term epidemiology studies. They acknowledge that limited studies were available in certain instances, particularly randomized trials assessing the risk of specific diseases, due to the challenges of conducting long-term nutritional research.
The Commission emphasizes that the reference diet does not prescribe an exact diet or imply that the global population should eat the same foods. Instead, it outlines food groups and intake ranges that support human health, encouraging local interpretation to reflect cultural and demographic factors.
PHD and Weight Loss
The PHD is primarily designed to combine environmental sustainability with human health, not specifically for weight loss.
Who Should Exercise Caution
The reference diet is intended for moderately active adults and may not be suitable for children under two years, older individuals, pregnant or breastfeeding women, and some pre-menopausal women. Consulting a doctor before making significant dietary changes is always recommended, especially for those with underlying health conditions or who are taking medication.
Additional Tips for Success
- Plan your lunches: If mornings are hectic, prepare lunch the evening before. Leftovers from dinner are a great option.
- Embrace variety: Add grilled steak, chicken, fish, or tofu to greens. Include cheese, nuts, and a variety of chopped veggies when possible.
- Make healthy swaps: Create chicken, tuna, or firm tofu salad using dressing made with avocado oil to reduce inflammation. Add jicama or turmeric for texture and flavor, and wrap in lettuce leaves instead of bread.
- Dine out strategically: Order a burger without the bun and a side salad. Ask restaurants to substitute veggies for grains or potatoes.
- Avoid processed foods: Limit heavy, greasy carbs that are hard to digest and cause energy slumps.
- Experiment: Find a schedule of healthy food choices that fuel your body throughout the afternoon.