Eating well for you and the planet are connected, according to a new study. Scientists made a tool called the Planetary Health Diet Index (PHDI) to see how different foods affect our health and the environment.

The results showed that people who ate a diet that’s better for the environment were 25% less likely to die in 30 years compared to those who didn’t. This tool can help health workers see how healthy and eco-friendly people’s diets are. It can also help leaders choose ways to make diets better for both our health and the planet, aiming to reduce carbon emissions by 2050.

5 foods that benefit human health and the planet

Lui, who talked to Healthline, has always been interested in helping the environment. Her research team found five foods that are really good for our health and can help us live longer. These foods are:

Whole grains (like brown rice, whole wheat bread)

Fruits (like apples, bananas, and oranges)

Non-starchy vegetables (like cauliflower, broccoli, mushrooms, and tomatoes)

Nuts (like almonds, walnuts, and peanuts)

Healthy oils (like olive, peanut, walnut, sunflower, and corn oil)

These foods are not only good for our bodies but also don’t harm the environment much. They can lower the chances of serious health problems like heart disease, cancer, diabetes, and stroke. And they also don’t use too much water or create a lot of pollution.

Connecting healthy food and longevity

A study, inspired by a previous report led by Dr. Walter Willet and published in 2019, looked at how our food choices affect both our health and the environment. The 2019 report showed that many people around the world weren’t getting enough good food, and the way we make food was harming the environment too much. They said we need to change how we produce and eat food globally.

This new study was led by Lui, who was amazed by how much our food choices affect the environment. Dr. Willett, her advisor, helped her create a tool called the Planetary Health Diet Index (PHDI), which gave people scores based on their diets. They then looked at how these scores were connected to people’s risk of dying over 30 years.

The study found that eating foods that are better for the planet, like plant-based proteins instead of red meat, can lower the chances of dying from diseases like cancer, heart problems, and breathing or brain diseases.

This information is important for doctors, leaders, and everyone. It shows that eating a diet with whole grains, fruits, vegetables, nuts, and healthy oils is not only good for us but also helps the planet. However, a nutrition expert named Trista Best says the study didn’t talk enough about the challenges people might face when trying to eat this way, like health issues or not having access to these foods.

What does other research say about food that’s healthy for you and the planet?

The study found that certain foods have a bigger impact on the environment and can lead to health problems. These foods include red and processed meats, as well as eggs.

Other research supports these findings:

1. A study from 2021 showed that eating more whole grains could lower the risk of heart disease, especially in middle-aged and older adults.

2. A review from 2022 suggested that eating more whole grains could reduce inflammation, which is linked to chronic diseases.

3. Research from 2021 found that eating more fruits and vegetables was connected to a lower risk of dying, but the benefit seemed to level off after about five servings a day.

4. A study in 2019 revealed that eating more nuts could help with long-term weight management and lower the risk of obesity.

However, there’s mixed evidence about red meat and eggs:

1. A study from 2022 suggested that unprocessed red meat might be linked to higher disease and death risks, but more research is needed to be sure.

2. Another study in 2020 indicated that replacing red meat with plant foods like legumes and nuts could reduce the risk of heart disease.

3. Research from 2020 showed conflicting results about the link between egg consumption and cancer, diabetes, and heart disease.

Overall, plant-based diets seem to be better for health and the environment:

1. A review in 2019 said that plant-based diets have metabolic benefits, but more research is needed for mental health.

2. A 2020 review of 18 studies found that eating sustainable diets not only improves health but also reduces greenhouse gas emissions.

Plant-based foods are better for the environment because they use fewer resources like water and land, and they produce fewer greenhouse gases.

How to eat for your health with the planet in mind

Dietitians say that this new research can help people feel more empowered to change their diets.

Kelsey Costa, who is part of the National Coalition on Health Care, explains that it’s important for us to understand how our food choices affect both our health and the environment. When we choose foods that are good for the planet, we can lower the chances of getting sick and live longer. Plus, we can also help the environment by changing how we make food.

Experts suggest that we can start by making small changes in what we eat. These changes can improve our health and also have a positive impact on the environment.

Start small

If you currently eat a lot of eggs or processed meats, don’t try to switch to a mostly plant-based diet all at once. It can be a big challenge and might not last.

Instead, take it step by step. Start by adding more plant-based foods to your meals, like having an extra serving of fruits or vegetables every day. You can also try a new recipe each week that includes a fruit or vegetable you don’t usually eat. This can make cooking more fun and help you learn new things.

Remember, you don’t have to be perfect. Focus on making progress, even if it’s small. This approach is better because it doesn’t put too much pressure on you to change everything right away. Trying to change too quickly can make you feel frustrated and lose motivation. Making small changes over time is more likely to help you build new habits that stick in your daily life.

Eat local when possible

The types of foods you eat are just one part of how your diet affects the environment.

Kelsey Costa says that foods from nearby places use less energy for transportation and are more likely to be grown sustainably. You can support this by getting your food from local sources, like joining a local CSA (community-supported agriculture) or shopping at a neighborhood farmer’s market.

Maddie Pasquariello agrees that buying local is better for the environment, but she also points out that not everyone can do this. Some areas, called food deserts, don’t have easy access to fresh, local food. Even in places with lots of farmland, much of the food goes to other parts of the country for things like feeding animals or making processed foods. So, while buying local is good, we have to remember that it’s not always possible for everyone.

Be mindful of food waste

Experts say it’s not only important to think about the food you eat but also what you throw away.

When you waste food, you’re not just wasting the energy and water that went into making and delivering it. The rotting food also releases methane, a gas that’s bad for the environment.

But there’s good news – you can make a big difference with a little bit of planning.

You can help by planning your meals ahead of time and buying only what you’ll actually use. This reduces food waste and is better for the environment. Kelsey Costa suggests that consumers should avoid buying more than they need. This way, we can all play a part in taking care of our planet.

Choose organic produce when you can

Organic fruits and vegetables are usually grown using fewer chemicals like fertilizers and pesticides.

What’s more, organic farming methods can be good for the soil and help prevent water pollution.

When it’s possible and fits your budget, Kelsey Costa suggests choosing organic produce. It’s a way to support healthier farming and take care of the environment.

Have fun with plant-based proteins

Exploring new and exciting plant-based foods in the kitchen can be enjoyable. Maddie Pasquariello recommends beginning with ingredients like beans, tofu, tempeh, and lentils.

As you become more familiar with these ingredients, you can experiment with different recipes that involve marinades, sauces, and a variety of seasonings. According to Pasquariello, these types of proteins can easily absorb and enhance the flavors you introduce to them. So, have fun trying out different ways to make your plant-based options tasty and flavorful.

Make it colorful

“Eating the rainbow” means more than just using words. Trista Best explains that it’s a way to benefit both yourself and the planet.

Make sure to include a variety of colorful fruits and vegetables in your meals. The different colors indicate a variety of nutrients and health advantages.

For example, you can have green and yellow peppers alongside red tomatoes or combine eggplant with broccoli and carrots. Tofu fries offer a tasty way to enjoy many different types of vegetables while also getting plant-based protein. So, by eating a colorful variety of foods, you’re not only taking care of your health but also supporting a healthier planet.