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CNET
6 days ago
- Health
- CNET
The Mediterranean Diet Look-a-Like: Meet the Planetary Health Diet
By now, you have probably heard of the Mediterranean diet, and for good reason. It was named the best diet overall by US News and World Report for the eighth year in a row. The diet recommends meals filled with fruits and vegetables, whole grains, healthy fats and oils, seafood and lean poultry. If you have been interested in the Mediterranean diet, there's now another popular, similar diet to try. The planetary health diet also encourages plant-based eating, but it has a special emphasis on sustainability for the planet. Here's what a nutrition expert has to say about this diet and whether it's worth it for you and the environment. What is the planetary health diet? The planetary health diet was developed by the non-profit EAT-Lancet Commission in 2019. The organization is dedicated to a global sustainable food system that's healthy for humans and the planet. By 2050, it's estimated that the world population will be close to 10 billion. The EAT-Lancet Commission created and continually promotes the planetary health diet to ensure we will have enough food to feed all people and a healthy planet we can all live on. "The planetary health diet is considered a plant-based or plant-strong [diet], in alignment with the health and environmental benefits seen from vegetarian and vegan diets," said Vanessa King, spokesperson for the Academy of Nutrition and Dietetics. This means that the planetary diet consists of lots of fruit, non-starchy vegetables, nuts and legumes. It also includes whole grains, plant-sourced proteins and unsaturated plant oils. While it also allows for starchy vegetables, added sugars, dairy and animal-sourced meats, the approved amounts are smaller. A planetary health diet visual EAT-Lancet Commission "The diet aims to nourish a growing global population while reducing the environmental impact of food production," said Debbie Petitpain, MBA, RD, spokesperson for the Academy of Nutrition and Dietetics. The keeping and production of animal products, especially red meats, have a high carbon footprint on the planet. Peitipain continued: "[The planetary diet] supports lower greenhouse gas emissions, reduced land and water use and preservation of biodiversity." Meat lovers, don't worry. While the planetary health diet does limit animal-sourced meats, it doesn't completely eliminate them. The diet allows for about 98 grams of red meat, 203 grams of poultry and 196 grams of fish per week. Planetary health diet benefits for the body In addition to the positive impacts on the planet, those following the planetary health diet may also reap benefits for their overall health. "Like other plant-forward patterns (i.e., Mediterranean diet or DASH), the [planetary health] diet is associated with a reduced risk of chronic diseases such as heart disease, diabetes and certain cancers, due to its focus on whole, plant-based foods and healthy fats," Petitpain told CNET. Plant-based diets have also been linked to the following: How does the planetary health diet work? Here's an example of what a day on the planetary health diet looks like. EAT-Lancet Commission The planetary health diet is plant-forward but not necessarily vegetarian or vegan. It allows for moderate amounts of meat, fish and dairy products, but half your plate should be fruits, non-starchy vegetables, nuts and legumes. The diet also recommends a daily calorie intake of 2,500 to avoid overeating. According to EAT's website, "This amount will vary based on age, gender, activity levels and health profiles. Overconsumption is a waste of food with both health and environmental costs." According to the EAT-Lancet Commission, here's how to follow the planetary health diet: 125 grams of dry beans, lentils, peas and other nuts or legumes per day 98 grams of red meat per week 203 grams of poultry per week 196 grams of fish per week The guidelines also call for cooking at home whenever possible, sharing meals and choosing one serving size to avoid overconsumption, wasting less food, purchasing food directly from farmers and eating less processed foods. Diets always come with some complaints. "Some critics argue the diet's strict limits on animal products may not be culturally practical, affordable or nutritionally adequate for everyone," said Petitpain. "Others question the global applicability of its recommendations, citing differences in regional agriculture and nutrient needs. While health and environmental benefits are well-supported, implementation challenges remain." MealBefore heading to the grocery store for the week, let these sample meals spark some ideas. Breakfast Lemon blueberry baked oatmeal Avocado toast with whole-grain bread Lunch Minestrone soup with fresh seasonal vegetables Turkey burger, whole wheat bun with sweet potato fries Dinner Stuffed pita bread with curry-fried chickpeas and herb yogurt Salmon over salad with avocado dressing Snacks Hummus and veggies Banana, peanut butter and strawberries Check out more meal ideas and recipes at EAT's website. Is the planetary health diet right for you?If you have already been intrigued by the Mediterranean diet, then the planetary diet might be worth a try. Here's who should try this diet and who should avoid it. Petitpain said the planetary health diet "is suitable for everyone, although some groups may need larger portions of certain food groups or supplementation." For most, however, she states that the diet can help improve long-term health issues while also being kind to the planet. She continued, "It can benefit people at risk for chronic diseases due to its nutrient-dense, high-fiber and plant-forward approach. It is also appropriate for those interested in flexitarian or semi-vegetarian eating patterns." No diet is a one-size-fits-all solution. "Populations with higher nutrient needs, such as young children, pregnant or breastfeeding women, women with heavy menstrual cycles and individuals with certain medical conditions, may need personalized modifications," said Petitpain. "People with limited access to diverse plant foods or those at risk for deficiencies should approach the diet with guidance." King agrees and says, "Some analysis has shown [the planetary diet] could have dietary gaps in five key nutrients: vitamin B12, calcium, iron and zinc. Modifications may be needed to fill these dietary gaps." Careful and knowledgeable planning is vital to meeting all your nutrition requirements, so it's suggested to seek a registered dietitian or nutritionist. Petitpain also recommends "gradually increasing plant-based meals while reducing red meat and processed foods" and shooting for "balance rather than perfection." "Focus on variety to ensure adequate protein, iron, omega-3s and other nutrients, possibly with fortified foods or supplements as needed. Always consider personal health needs and consult with a registered dietitian for tailored guidance," she continued. Planetary health diet FAQs How much meat can you eat on the planetary diet? On the planetary health diet, half of your diet should be plant-based. However, you can eat about 98 grams of red meat and 203 grams of poultry per week. You can also eat 196 grams of fish. What are the guidelines for the planetary health diet? The guidelines for the planetary health diet include eating mostly plant-based foods. In addition to 125 grams of dry beans, lentils, peas and other nuts or legumes per day, 98 grams of red meat per week, 203 grams of poultry per week and 196 grams of fish per week, the diet also allows for whole grains and moderate amounts of dairy, added sugars, unsaturated plant oils and starchy vegetables. Who invented the planetary health diet? The planetary health diet was invented by the non-profit EAT-Lancet Commission. The organization aims to feed the projected population of 10 billion people by 2050 while also ensuring we have a happy and healthy planet to live on.
USA Today
21-05-2025
- Health
- USA Today
How does white bread stack up to wheat and whole-grain bread? Poorly.
How does white bread stack up to wheat and whole-grain bread? Poorly. Show Caption Hide Caption How to make fluffy naan from scratch using weight measurements This easy naan recipe comes together with a few simple ingredients, making it a perfect bread recipe for beginners. Problem Solved While most of us are willing to deny ourselves the occasional candy bar, bowl of ice cream or even a can of soda, there are some foods that feel like everyday staples in the standard American diet. These include milk, rice, chips, cereal, beans, noodles, fruits and vegetables and protein sources like eggs, beef, pork or chicken. Bread is also near the top of the list with "white bread being the most popular," says Kristina Cooke, a licensed nutritionist and registered dietitian with the Academy of Nutrition and Dietetics. Indeed, analysis shows that the global market for packaged white bread is just north of a staggering $161 billion. Here's why white bread is so sought after, how it differs from other types of bread and why it seriously lacks nutritious value. What is white bread? White bread is a kind of bread that's known for having a long-lasting shelf life, being light in color, soft-textured, inexpensive, tasty and "pairing well with just about every type of sandwich," says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. White bread differs from wheat and whole-grain bread because it's been refined so it only contains one of the three key parts all grains originally possess. Whole grains keep the bran, germ and endosperm part of the grain, but white bread has the bran and germ processed out, "leaving only the nutrient-poor endosperm," says Katherine Tallmadge, a nutrition author and registered dietitian at Personalized Nutrition. This matters because wheat germ and bran contain important nutrients like protein, fiber, minerals and key vitamins. To read: Is whole wheat bread actually healthier? Here's what experts say. Is white bread bad for you? Because of this, white bread doesn't have a lot to offer nutritionally. Its nutritional value is so low, in fact, that it's often required to be fortified with nutrients like iron and B vitamins. "But such fortification isn't nearly enough justification to make white bread healthy for you," says Tallmadge. She says this is because, as an ultra-processed food, consuming a lot of white bread could increase your risk of developing any disease caused by inflammation and oxidation such as heart disease or type 2 diabetes. White bread also often contains additives like sugar and salt – substances most of us are already eating too much of. Research shows that consuming two or more slices of white bread per day is also associated with becoming overweight or obese. This probably has more to do with the butter we spread on a piece of toast or the cheese and mayo we top on it, though, because a slice of white bread only contains about 74 calories. On the flip side, white bread is a good source of carbohydrates – about 13 grams in a single slice. "This makes it a good source of energy," says Cooke. This is why runners and other athletes often "carb load" with white bread and other refined grains shortly before a race or similar competition. White bread also has the benefit of having small amounts of calcium, magnesium, phosphorus, selenium and potassium, per the U.S. Department of Agriculture. Is cereal good for you? Watch out for the added sugars in these brands. Does white bread have fiber? Dietary fiber is an important nutrient that can improve digestive health, help you feel fuller for longer, aid with blood sugar regulation, lower your cholesterol levels and has been shown to reduce the risk of colon cancer and cardiovascular disease. While whole grains are "a major source of fiber," says Tallmadge, white bread is not, due to the most fibrous parts of the grain – the bran and the germ – being processed out. In fact, a slice of white bread has only a little more than 1/2 a gram of fiber. For comparison, a slice of whole wheat bread contains nearly two grams of fiber. This low fiber content means white bread "is virtually pure glucose," Tallmadge says – which is why it's likely to cause blood sugar spikes. The high-fiber content of whole-grain breads, on the other hand, not only helps prevent spikes from happening but also provides a host of important nutrients your body needs. This is why nutritionists and doctors consistently recommend wheat and whole-grain bread over their refined white counterpart. For some groups of people, even the occasional slice of white bread is discouraged. "For those who are looking to lose weight, people with diabetes, and those with Celiac disease or gluten intolerance," says Cooke, "I would not recommend eating white bread."
Time Magazine
19-05-2025
- Health
- Time Magazine
Are Protein Shakes Good for You?
Most Americans get plenty of protein. But that hasn't hampered interest in this important macronutrient: In 2024, protein supplement sales in the U.S. increased by 9%, according to the market-research firm Statista. A lot of that supplemental protein gets blitzed into shakes. But are protein shakes actually healthy? Benefits of protein shakes If you're concerned you're not getting enough protein, shakes offer a simple, convenient way to get more. That's a boon especially if you don't have a ton of time to make and eat breakfast or to prepare a refueling snack after a workout, says registered dietitian Amy Bragagnini, spokesperson for the Academy of Nutrition and Dietetics. Consuming protein after a workout is especially important if you're looking to build muscle, and shakes are hydrating and easy to drink in the hour or so afterward when your body is most receptive to the nutrient, according to the National Academy of Sports Medicine. Shakes can't replace a balanced, nutrient-dense diet, but they can supplement healthy eating habits, especially if you really do need more protein, says family physician Dr. Shannon Dowler, a board member of the American Academy of Family Physicians. They can be especially helpful if you're looking to gain weight safely, maybe because you're under-nourished or going through a taxing medical treatment like chemotherapy, Dowler says. Potential downsides to consider Protein shakes don't offer the range of other nutrients you get in a well-rounded diet. 'I want to make sure [people] aren't adding a protein shake to completely eliminate whole foods or meals,' Bragagnini says. It's also crucial to consider what goes into your shake. Protein powders are highly processed and not the same as getting high-protein foods in your diet. 'Greek yogurt, flax seeds, chia seeds, or peanut butter [can] take the place of the protein powder,' Bragagnini says. Plus, protein powder is also technically a dietary supplement, and supplements aren't regulated by the U.S. Food and Drug Administration as strictly as prescription medications are. That means you're not guaranteed to get what the label claims. Read More: What's Behind Your Persistent Cough? If you're buying a bottled protein shake, read the ingredient lists carefully. You might find these shakes are 'actually just sugar-sweetened beverages that happen to have a little bit of protein in them,' Dowler says. Some packaged shakes may have artificial sweeteners and sugar alcohols, which can make some people feel bloated and gassy, Bragagnini adds. Other ingredients, while not inherently 'bad' for you, simply might not agree with you, like dairy if you're lactose intolerant, Dowler says. It's also possible to get too much protein, so consider your overall intake. 'You can actually damage your kidneys with too much protein if you have kidney challenges,' Dowler says. Excessive amounts of protein can also lead to constipation, headaches, and bad breath, per the Mayo Clinic. How to tell if you're getting enough protein The best way is to track your food and see how it measures up against nutrition recommendations. The official recommended daily allowance of protein is 0.8 grams per kilogram of your body weight per day, according to the American Heart Association. (To find your body weight in kilograms, divide your weight in pounds by 2.2.) But some experts recommend aiming for more like 1 gram of protein per pound of your body weight if you exercise regularly, per the National Academy of Sports Medicine. If reaching that amount of protein feels daunting, it may be worth consulting with a doctor or registered dietitian. 'They're going to be able to analyze your calories, body mass index, and other aspects of your lifestyle, like how much you're exercising,' Dowler says. They can then 'make specific recommendations for your body and your lifestyle to hit the target of how much protein you need to get.' How to make a healthy protein shake To choose the most nutritious shake, keep these tips in mind: Add whole foods Complement your protein powder with fresh fruits and vegetables for a range of minerals, vitamins, and electrolytes. 'If you're someone who doesn't love eating a big handful of spinach, you can really hide it nicely in a protein shake and still make it taste good,' Dowler says. Experiment with texture and temperature In addition to experimenting with flavors, think about texture and temperature. Dowler, for example, says she prefers her protein shakes 'particularly cold' and 'highly puréed.' Tweak yours until you find what works best for you. Stick to short ingredients lists If you're buying a bottled shake, look for one with as few ingredients as possible, Bragagnini says. Certain organizations test supplements for quality and contaminants. Pick products with USP, NSF, or Consumer Lab marks on their labels.
Daily Record
17-05-2025
- Health
- Daily Record
James Martin's favourite Scottish snack that boosts heart health after impressive weight loss
ITV chef James Martin has been open about his weight loss journey after shedding three stone and has shared the healthy change he made to his diet following his transformation Celebrity chef James Martin has lauded a Scottish snack for its benefits to gut and heart health, having dropped three stone himself. At 52 years old, the accomplished chef slimmed down from 17st to 14st following his stint on Strictly Come Dancing in 2005. Martin's passion for sports cars also fuelled his weight loss journey as he mentioned the struggle to exit his beloved vehicles with ease. Since dropping the weight, James has committed to a healthier lifestyle with routine exercise, like walking his dogs, and managing his diet effectively. Among the alterations in his diet, James highlighted a particular Scottish fruit as one of his go-to snacks. Praising Scotland's natural larder in a discussion with The Scotsman, Martin didn't hold back in his appreciation. The chef's top picks for Scottish fare were cited as: "Blackthorn salt, langoustines, beef, got the best larder in the world here so I am spoiled for choice here." Raspberries grown in Scotland are overwhelmingly predominant in the UK market, largely due to the favourable growing conditions offered by the country's longer, cooler summer days believed to contribute to sweeter berries compared to those grown further south. Furthermore, it is noted that Scotland's raspberries, particularly those that fruit in autumn, can be harvested all the way up to the first frost, ensuring their availability for an extended period. This nutritious berry is not only a tantalising treat but also a rich source of several vitamins such as C, E, and K, in addition to manganese and fibre. Raspberries have emerged as a low-calorie superhero, with a single cup containing a mere 64 calories. Theresa Gentile, representing the Academy of Nutrition and Dietetics, highlighted to that raspberries are "the highest whole-food source of fibre". Fibre is vital for reducing the risk of conditions such as heart disease, stroke, type 2 diabetes, and bowel cancer. "It's good for the digestive tract to get everything moving," Theresa notes. Ellagitannins found in red raspberries may play a beneficial role in cardiovascular protection by improving the health of blood vessel lining, according to research from King's College London. Expressing optimism about future insights, Dr Ana Rodriguez-Mateos says: "Although more studies are needed to confirm our findings, we are very excited about the potential role of raspberries and ellagitannins in cardiovascular disease prevention." Celebrity chef James, known for his savvy food choices, has been piling more fish onto his plate since he shed weight and revealed he had given up fizzy drinks. James, who boasts a gym at his home in Hampshire, prefers a brisk walk with his dogs over an indoor workout session. Talking to Best magazine, he explained: "I have a gym upstairs, but I haven't used it though. I do about 20 to 30,000 steps a day walking my dogs." The NHS advocates that a brisk 10 to 15 minute walk daily contributes to the advised 150 minutes of weekly exercise for adults, highlighting that walking is an often "sometimes overlooked" form of physical activity which can enhance stamina, burn calories, and support cardiovascular health.
Edinburgh Live
17-05-2025
- Health
- Edinburgh Live
James Martin's favourite Scottish snack boosts gut and heart health after three stone weight loss
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info Chef James Martin swears by a Scottish snack that helps boost gut and heart health after shedding three stone. The 52-year-old dropped from 17st to 14st when he took part in Strictly Come Dancing in 2005. He says his love of sports cars also spurred his decision to slim, admitting he struggled to get out of his favourite rides. Since shedding the pounds, James has made a number of changes and tweaks to his lifestyle. He likes to keep active by walking his dogs and manages his diet. James named one Scottish-grown fruit as one of his favourite foods to snack on. In an interview with the Scotsman , he praised Scotland's larders. When asked about his favourite Scottish foods, he said: 'Blackthorn salt, langoustines, beef, got the best larder in the world here so I am spoiled for choice here.' (Image: Getty Images) The overwhelming majority of raspberries available in the United Kingdom are grown in Scotland. The longer and cooler summer days are said to help produce more delicious berries than south of the border. The autumn-fruiting raspberries of Scotland can be harvested right through to first-frost as well, making them an enduring crop. As a food they are a good source of vitamins C, E, and K, as well as manganese, fibre. They also offer a low-calorie option, with one cup of raspberries containing just 64 calories. Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told that raspberries are the 'the highest whole-food source of fibre'. Fibre helps to lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. "It's good for the digestive tract to get everything moving," Theresa says. (Image: ITV) A study from King's College of London found that eating red raspberries improves the function of the cells that line blood vessels. The research suggested they could help lower the risks of developing cardiovascular - heart and blood - diseases. Researcher Dr Ana Rodriguez-Mateos, said: 'Although more studies are needed to confirm our findings, we are very excited about the potential role of raspberries and ellagitannins in cardiovascular disease prevention.' As well as enjoying raspberries, celebrity chef James has increased the amount of fish he eats since losing weight. He also announced previously that he had cut fizzy drinks out of his diet. And while he has a gym in his Hampshire home, James likes to pound the pavement with his pet pooches instead of pumping iron. Speaking to Best magazine, he said: 'I have a gym upstairs,but I haven't used it though. I do about 20 to 30,000 steps a day walking my dogs.' The NHS says a brisk 10 to 15 minute walk each day counts towards an adult's recommended 150 minutes of exercise. It says walking is a "sometimes overlooked" form of exercise that can help build stamina and burn calories while promoting heart health. The chef will be returning with James Martin's Saturday Morning at 9.30am on ITV One. James will be joined by Charley Boorman from Long Way as chefs Asma Khan, Ronnie Murray, and Mike Reid provide food.
