8 Keys to a Healthy Diet that Respects the Planet

A healthy plant-based diet is essential not only for our health, but also for achieving a food system within planetary boundaries.

Our food choices can put our health and the health of the planet at risk. This may sound alarming, but the reality is that our eating habits have a much greater impact than we think.

n recent decades, we have largely abandoned traditional diets rich in fruits, vegetables and whole grains in favour of diets based on meat, highly processed foods and added sugars. Chronic diseases such as diabetes and heart disease are now the biggest killers in the world, and unhealthy diets play a key role in their development. In fact, it is estimated that 30% of deaths from heart disease are related to unhealthy diets. As if that were not enough, this shift in diet has not only affected our health, but also the planet. The food system is responsible for a third of greenhouse gas emissions (those responsible for climate change) and consumes huge amounts of resources such as water and land. It is also the world's undisputed leader in deforestation and biodiversity loss.

If you care about your health and the health of the planet... Change your diet!

But there is good news. A healthy diet is not incompatible with a green diet. In this article, we will show you how our diet can not only help us live longer with a better quality of life, but also help protect the planet.

1. Include pulses in at least one of your main meals. Pulses are a complete and versatile source of protein, ideal for replacing meat or fish in your main meals. As well as being healthier and offering a variety of flavours and textures, they are the protein food with the lowest environmental impact. In fact, getting protein from pulses has between 5 and 50 times less environmental impact than getting it from meat. Try different types of pulses, such as lentils, chickpeas or black beans, and combine them with your favourite vegetables to create nutritious and delicious dishes - there are plenty of quick and easy recipes that will surprise you!
2. If you do eat dairy products, limit your intake to once a day. Although it has long been believed that dairy products are essential for calcium intake, the reality is that there are many plant sources rich in this mineral, such as broccoli, white beans or almonds, among others. These foods are not only healthy, but also have a lower environmental impact. Of course, you can also use calcium-fortified vegetable drinks (known as "soy milk"), which allow us to easily replace milk in our diet and are a healthy and environmentally friendly alternative.
3. Eat at least 5 portions of fruit and vegetables a day. It's easier than you think! Start by adding a piece of fruit to your breakfast, such as an apple or a sliced banana on your toast. Add colourful salads or steamed vegetables to your main meals. And don't forget fruit for dessert or as a healthy mid-morning or afternoon snack. And if you can choose fresh and seasonal fruit and vegetables, all the better, as they are tastier and more affordable.
4. Eat a handful of nuts every day. A healthy and tasty snack! Nuts, such as almonds, walnuts and hazelnuts, are a concentrated source of essential nutrients. They provide healthy fats, fibre, vitamins and minerals that benefit your heart, brain and immune system. Contrary to popular belief, they are an excellent choice for those trying to maintain a healthy weight. Just a handful a day - as a snack or added to other dishes - is enough to reap all the benefits. However, they should be eaten without salt or added sugar.
5. Carbohydrates, yes, but whole ones. Recently, the consumption of bread, rice or pasta has been demonised, so don't avoid them, switch to whole grains! Whole grains are an essential source of energy for our bodies. They provide B vitamins and minerals such as iron and zinc, which contribute to good health. The fibre also helps you feel fuller for longer and improves digestion. Simply replace refined products (white bread, white rice, white pasta) with their whole grain counterparts in your regular recipes. You will notice very little difference in taste, but you will get many more benefits.
6. Dress your food with liquid gold. Much more than just a fat, virgin olive oil protects the heart, reduces bad cholesterol, contains antioxidants and improves nutrient absorption. It is ideal for dressing salads and cooking at low temperatures. It is undoubtedly the best way to enhance the flavour of your food. If you don't live in a place where it's available, don't worry: other unrefined vegetable oils (such as rapeseed oil) are also excellent choices.
7. Make tap water your drink of choice. There is no doubt that water is the healthiest drink. Options such as juices (both homemade and commercial), soft drinks (with or without sugar) or energy drinks should be consumed occasionally and not as part of our regular diet. If you are looking for a healthy option that also respects the planet, opt for tap water. Did you know that according to a study by ISGlobal, bottled water has more than 1,000 times the environmental impact of tap water? If you don't like the taste, don't worry; filter jugs are an economical and effective solution.
8. Save non-nutritive food for special occasions. It is true that, as the saying goes, no one is bitter for a sweet. But when they become a habit, they can have unwanted effects on our health. Superfluous foods - those that have little or no nutritional value and are high in calories, unhealthy fats, sugar or salt, such as pastries, fried or salty snacks and fast food - should be reserved for special occasions, not for everyday eating. Choosing healthier alternatives can make a big difference: whole grain toast with extra virgin olive oil for breakfast is an excellent choice over biscuits or pastries, while fruit, vegetable crudités or nuts can replace industrial snacks between meals.

In summary, all the evidence points in the same direction: choosing a healthy plant-based diet is the best choice for both your health and the planet. Now that you have the information, there is no excuse not to start making positive changes!