EUFIC champions Planetary Health Diet with cautious nutrient planning

The European Food Information Council (EUFIC) is promoting a Planetary Health Diet (PHD), highlighting a nutrition-focused transition to more plant-heavy diets while promoting flexitarian approaches to food transitions. Nutrition Insight speaks to the nonprofit about its views on the recent EAT-Lancet Commission’s report. The report stresses that transforming food systems requires fairness, safe working conditions, and equal access to nutritious food for all.

The PHD emphasizes a diet high in fruits, vegetables, whole grains, legumes, nuts, and unsaturated fats. EUFIC advises consumers to choose a flexitarian approach that best fits their culture and lifestyle, emphasizing vegetables, pulses, and whole grains.

The PHD also advises lowering meat consumption from cultural diets. Given that meat’s environmental impact, being one of the leading drivers of greenhouse gas emissions, we ask EUFIC how this message can be communicated without oversimplifying the science.

“The EAT Lancet diet advises limiting red and processed meat, not necessarily eliminating it. Therefore, communication that emphasizes reduction and substitution rather than elimination will resonate more with many people,” Dr. Nina McGrath, lead for Content Production, tells us.

“For example, replacing some beef dishes with chicken, fish, or legumes can significantly cut greenhouse gas emissions, since producing one kilogram of beef emits around seven times more CO2 than producing chicken. Highlighting that meat or dairy portions can be smaller and eaten less frequently, rather than insisting on veganism, helps make dietary changes seem more attainable.”

After facing criticism in 2019, the EAT-Lancet recently revised the PHD to take into account cultural and class realities. 

Its report reveals that food production causes 30% of global GHG emissions and contributes to social and environmental inequality. Meanwhile, the PHD could prevent millions of premature deaths and cut food-related emissions by more than half.

Personalized diets to fit lifestyle

With a wealth of healthy diet recommendations, many wonder which one to follow, such as the PHD or Mediterranean Diet, risking confusion.

However, McGrath reveals: “The truth is that both the PHD and the Mediterranean diet share basic core principles: both are characterized by a high intake of plant-based foods, e.g., fresh fruit and vegetables and nuts; a moderate intake of fish and poultry; and low intakes of dairy products, red and processed meats, and sweets.” 

PHD encourages plant-forward, flexitarian meals to support both health and the environment.“Rather than picking a label, people should choose what best fits their culture and lifestyle: a flexitarian approach that emphasises vegetables, pulses, and whole grains is effective whether it is called PHD, Mediterranean, or simply ‘mostly plant-based.’”

Plant-based shift and nutrition preparedness 

If people reduce meat from their diets, they should be aware of what nutrients to replace with plant-based options. McGrath reveals some of the main nutrition risks and how people can maintain a balanced diet during that transition.

“Compared to plant-based sources, meat provides easily absorbable iron, zinc, vitamin B12, and long-chain omega-3 fats. When reducing intake, people should include plant proteins like beans, lentils, tofu, nuts, and seeds, and pair iron-rich plant foods with vitamin C sources (e.g., citrus fruit, peppers) to enhance absorption.”

“Vitamin B12 is not present in unfortified plant foods, so fortified drinks, breakfast cereals, or supplements are essential for vegans and those eating very little meat or dairy. Zinc and calcium can be obtained from beans, seeds, nuts, whole grains, and fortified plant drinks,” she explains.

Furthermore, reducing or eliminating fish requires alternative omega-3 sources. This includes flaxseeds, chia seeds, walnuts, or supplements, adds McGrath. Iodine is another essential nutrient that can be obtained from iodized salt or seaweed.

Shifting to more plant-based foods requires mindful nutrient planning, including B12, iron, and omega-3s.“Thoughtful planning and, in some cases, supplementation allow a shift toward plant-forward diets without compromising nutritional adequacy,” she advises.

Flexitarian approach crucial to prevent polarization 

EUFIC advocates filling half of a plate with vegetables and fruit, opting for whole grains over refined grains, and swapping plant-based protein sources for meat a few times a week. 

“We advise focusing on small, manageable changes, like adding extra vegetables to familiar dishes or choosing plant-based proteins for a few meals each week,” says McGrath. “Evidence from behavior change research shows that these gradual shifts are more likely to lead to lasting habits.”    

“We also provide many practical ideas on how to eat, cook, and prepare ingredients such as whole grains and pulses, for example, offering easy recipes for hearty whole-grain meals or showing how simple plant-based swaps can be both delicious and satisfying,” McGrath explains.

Additionally, she notes that dietary messages should factor in barriers, such as cost, access, or taste preferences. 

“Our advice is adaptable, so regardless of someone’s starting point, whether they eat meat daily or already follow a mostly plant-based diet, we give them tools and inspiration to begin making healthy and sustainable changes,” she concludes.