A new global report is sending a clear message: what we eat can save lives and the planet. According to the EAT-Lancet Commission, adopting a primarily plant-based diet, officially called the planetary health diet, could prevent 40,000 premature deaths a day worldwide while also cutting agricultural methane emissions by 15 per cent by 2050.
The recommendations, released last week, have been described as ‘ambitious but necessary’ by nutrition and environmental experts alike. They focus on a simple principle which includes more vegetables, fruits, whole grains, legumes, and nuts, with only small amounts of meat, fish, poultry, and dairy. In other words, half your plate should be vegetables and fruit (with vegetables taking priority), while the other half should include grains and plant-based proteins. Healthy fats are allowed, but added sugar should be minimal, and butter barely features at all.
Perhaps the most striking recommendation, and one that has sparked debate, is the suggested meat intake. The commission proposes just 14 grams of red meat and 29 grams of poultry per day, roughly equivalent to one small steak or lamb chop per week, or two chicken drumsticks. For many countries, including New Zealand, this represents a significant shift from traditional diets.
How shifting to more plants could improve health
While the dietary guidelines aim to reduce greenhouse gas emissions, the health benefits are equally compelling. Experts point out that a plant-forward diet can reduce risks of heart disease, cancer, and other diet-related illnesses. New Zealand’s current diet, for instance, contains almost double the recommended protein intake from animal sources, often with too much saturated fat and not enough dietary fiber. Shifting toward the planetary health diet could correct these imbalances, leading to healthier populations while also benefiting the environment.
Research from New Zealand suggests the country may already be on a subtle path toward this shift. A recent study of teenage girls showed that even those following an omnivorous diet got 69 per cent of their daily energy from plant-based foods, while vegetarians averaged 83 per cent. While these figures are promising, experts explain that further changes are needed to fully embrace the planetary health diet and its life-saving potential.
Why meat reduction matters
Reducing meat consumption is a win-win for both health and the environment. Globally, animal agriculture contributes significantly to greenhouse gas emissions, especially methane from livestock. By cutting down on meat, especially red meat, people can directly reduce their carbon footprint.
Some critics argue that reducing meat intake may impact nutritional needs, especially for vulnerable groups like pregnant women and young children, who require iron and zinc, nutrients more easily absorbed from meat. However, researchers note that plants contain all essential amino acids, and a well-planned plant-based diet can meet most adults’ nutritional needs. For many, eating smaller amounts of meat is both safe and beneficial.
How to enjoy traditional foods and eat more plants
One of the challenges in promoting the planetary health diet is respecting cultural food traditions. The report also shows that global diets are diverse, and recommendations are not one-size-fits-all. For example, New Zealand’s traditional ‘meat and three veg’ meal or the Maori hangi with pork, seafood, kumara, and greens do not align neatly with these new guidelines. Similarly, the commission has been criticized for not sufficiently including staple foods like potatoes, cassava, maize, and millet, which are essential for many communities worldwide.
Despite these challenges, experts argue that thoughtful, gradual changes toward more plant-based meals can have a profound impact on public health and the environment. Even modest reductions in meat consumption, paired with increases in fruits, vegetables, and legumes, can deliver substantial benefits.
Simple ways to follow the planetary health diet
Adopting a planetary health diet doesn’t mean cutting out meat entirely or changing your lifestyle overnight. Experts recommend starting with small, practical steps: eat more vegetables, fruits, whole grains, and legumes; limit red meat to a few times a week and choose smaller portions of poultry or fish; reduce added sugars and ultra-processed foods; and try plant-based protein sources like lentils, beans, nuts, tofu, and tempeh.
Even modest changes can make a big difference, helping lower the risk of heart disease and cancer while also reducing agricultural methane emissions to benefit the environment.
A global call to action
The planetary health diet highlights the connection between food, health, and the environment. With rising diet-related illnesses and climate change concerns, adopting a more plant-based approach could be one of the most impactful lifestyle changes we make.
“It’s not about eliminating entire food groups,” says one nutrition expert, “but about making thoughtful choices that nourish both people and the planet.” In a world facing twin crises of public health and environmental degradation, the planetary health diet may offer a blueprint for a healthier, more sustainable future, one meal at a time.