Latest news with #PlanetaryHealthDiet
IOL News
5 hours ago
- Health
- IOL News
Why South Africans should switch to plant-based milk alternatives this World Plant Milk Day
Oat, soy or almond milk are alternatives to cow's milk. Image: Supplied. Global animal welfare organisation FOUR PAWS is appealing to South Africans to switch from cow's milk to plant-based milk alternatives amid growing concerns over the environmental and ethical impact of dairy farming. Ahead of World Plant Milk Day on 22 August, FOUR PAWS highlighted that dairy production in South Africa and around the world contributes significantly to climate change, deforestation, and animal suffering. Cows in industrial dairy systems are repeatedly impregnated, separated from their calves, and often live in confined conditions to maximise milk production. The organisation believes plant-based milks present an easy, affordable and compassionate solution. 'South Africans are already embracing meat-free Mondays, flexitarian diets and conscious living,' said Fiona Miles, Director of FOUR PAWS South Africa. 'Swapping dairy milk for oat, soy or almond milk in your morning rooibos, cereal or smoothie is a simple step with powerful impact, for your health, for the planet, and for animals.' According to the Planetary Health Diet, developed by global scientists to balance human and environmental health, the world should consume no more than 15.7 kg of meat per person per year. However, we surpassed that limit globally by 19 June 2025, now dubbed Meat Exhaustion Day. While South Africa's average meat and dairy consumption remains lower than the Global North, our dietary trends are moving in the wrong direction. 'We must protect the healthier, more plant-forward traditions in many South African communities,' says Miles. 'If we follow high-income countries down the path of overconsumption, we'll end up paying with our health, our climate, and our conscience.' Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Ad loading Thanks to a growing demand for plant-based options, local retailers and cafés now offer a wide range of delicious, fortified milk alternatives also available at major retailers nationwide and online stores. Why make the switch? Kindness: No animals are harmed in the production of plant milks. Sustainability: Oat milk, for instance, uses just 48 litres of water per litre, compared to hundreds for cow's milk. Nutrition: Fortified plant milks often match dairy for calcium, B12, and vitamin D, without cholesterol or growth hormones. Taste: Whether it's a foamy cappuccino, overnight oats, or pap and plant milk, there's a flavour and consistency for every lifestyle. 'Living kinder isn't about perfection, it's about progress,' says Miles. 'Every time we choose a plant-based product, we're reducing demand for factory farming and building a more compassionate food system for South Africa.'
Time of India
a day ago
- Health
- Time of India
What is Viking Diet: Why eating like a Norse warrior could be a modern health trap?
What Vikings actually ate? Vegetables: onions, garlic, cabbage, carrots, leeks, turnips, parsnips Nuts and fruits: walnuts, hazelnuts, bilberries, raspberries, wild apples, plums Meat and seafood: cattle, pigs, sheep, ducks, geese, salmon, mackerel, herring, and even whale or seal meat Grains and dairy: rye, barley, oats, buckwheat, milk, butter, cheese Extras: eggs, salt, spices, and drinks like beer and mead You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 The hidden health hazards of eating like a Viking Potential downsides include: High saturated fat: Vikings relied on fatty meats to survive harsh winters, but modern lifestyles don't require such heavy fat intake. Too much saturated fat raises cardiovascular risk. Excess sodium: Preserving food with salt was essential in Norse times, but it can lead to hypertension today. Alcohol dependence: Mead and beer were everyday staples then, but high alcohol consumption can undermine long-term health. How to channel the Viking spirit in your meals Emphasising vegetables, fruits, nuts, and whole grains Limiting highly processed foods high in sugar, fat, and sodium Reducing red meat and replacing some animal fats with plant-based alternatives Cooking at home to control ingredients and portion sizes You Might Also Like: Why stop at 100? Italian longevity expert aims to live till 120, and his 4 daily habits might help you too The Vikings are remembered for their fearless voyages and epic raids, but their kitchen habits are now sailing into modern wellness conversations. The so-called 'Viking diet' or 'Nordic diet' is making a comeback, inspired by what Norse people ate between the 8th and 11th centuries. While it may seem like the ultimate clean-eating blueprint, health experts caution that replicating it exactly could be risky in today's advice comes from registered dietitian and food blogger Lauren Harris-Pincus, who spoke to Fox News Digital about the diet's benefits, pitfalls, and ways to adapt it Vikings' meals were shaped by geography, climate, and survival needs. Harris-Pincus explains that their diet was rooted in 'clean, sustainable foods ,' resembling modern wellness trends such as the Mediterranean diet, but with a heavier emphasis on animal included:Beer and mead were sometimes consumed by children, largely because clean drinking water was the diet's reliance on whole, minimally processed foods is appealing, Harris-Pincus warns against copying it in full. 'It's not important, wise or practical to follow the Viking diet exactly in our current food environment,' she suggests taking inspiration from the Viking diet without committing to its more problematic elements. This means:'The focus should be on incorporating more whole foods, especially fiber-rich carbs, while cutting down on ultra-processed items,' she Viking diet offers a snapshot of clean, resourceful eating rooted in nature and necessity. But unlike the Norse warriors who braved icy seas, most modern people don't need to fuel up on high-fat meats or salted fish to experts recommend borrowing the best parts — seasonal produce, hearty grains, quality proteins — while skipping the parts that clash with today's health needs. In other words, you can eat like a Viking, but it's best to do it with a 21st-century mindset.
Time of India
18-07-2025
- Health
- Time of India
What is thirty-a-week diet? Could a colourful plate be the secret to better health
Not Just a Trend You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 Turning a Challenge into a Celebration You Might Also Like: How much fruit and veg should you eat to reduce your diabetes risk? Experts weigh in For decades, we've lived by the simple dietary rule—eat your five-a-day. It's easy to remember, quick to recite, and scientifically sound. But as nutrition science deepens its roots in the gut, a more ambitious, albeit surprising guideline is stepping into the limelight: thirty plants a thirty. And not just fruits and vegetables, but an entire ecosystem of plant-based foods—whole grains, nuts, seeds, herbs, and spices. At first glance, it may sound like a wellness influencer's to-do list. But behind this colourful prescription lies credible science—and it's sparking a quiet food Mather, the lead nutritionist at FuelHub, believes that eating 30 different plant-based items weekly could be the most beneficial upgrade to your current diet. In a conversation highlighted by The Mirror, Mather explained, 'Thirty plants a week is definitely achievable if you take the necessary steps.' His enthusiasm isn't just rooted in optimism—it stems from research-backed findings that tie plant diversity directly to gut health This approach gained momentum after the 2018 American Gut Project , one of the largest citizen-science studies on human microbiomes, revealed a fascinating insight: individuals who consumed over 30 different plant foods a week had significantly more diverse gut microbiomes than those who ate fewer than 10. And in the world of gut health, diversity is king. A richer microbiome doesn't just improve digestion—it's linked to better immunity, mood, and even cognitive Tim Spector, co-founder of the ZOE Health Study and a well-known name in nutritional science, echoed similar sentiments on the ZOE podcast. 'This 30, you know, it may have been plucked out of the ether somewhat,' he joked, 'but... we now have a randomised controlled trial to say that diversity of plants... have a very rapid effect on transforming many people's gut microbes.'Of course, committing to thirty different plant items in a week might seem daunting at first. But Mather believes it's a habit that can be woven into daily life with a bit of creativity and planning.'Each plant food counts as one point,' he clarified. 'Mix up your meals—throw extra veggies into stir-fries, choose nuts and fruits for snacks, and don't forget that herbs like basil and spices like turmeric also count.' From smoothie bowls bursting with berries and seeds to colourful salads sprinkled with chia, every dish becomes an cooking at the start of the week, he suggests, can help ease the process—ensuring each meal carries a plant-powered punch.
Time of India
13-06-2025
- Health
- Time of India
Want to live to 100? Skip these foods in your 30s and enjoy them later. Longevity doctor shares surprising diet secret
If you're counting on steak to fuel you through the years, it might be time to rethink your plate. According to Dr. Joseph Antoun, longevity physician and CEO of the health-focused company L-Nutra, your love for animal protein could be accelerating your biological clock — especially if you're between 30 and 65. In a recent interview with the New York Post , Dr. Antoun detailed how different kinds of protein affect aging, and why your diet should shift as you grow older. 'Animal-based diets stimulate IGF-1 and therefore help a consumer look good and muscular in the short term… but the body is in 'accelerated bio-age mode,' which leads to a shorter lifespan,' he explained. IGF-1 (Insulin-like Growth Factor 1), a hormone key to cell growth and metabolism, can be a double-edged sword. While it supports muscle development, elevated levels—particularly triggered by animal proteins rich in arginine and leucine—can also speed up aging and disease formation in midlife. Play Video Pause Skip Backward Skip Forward Unmute Current Time 0:00 / Duration 0:00 Loaded : 0% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 1x Playback Rate Chapters Chapters Descriptions descriptions off , selected Captions captions settings , opens captions settings dialog captions off , selected Audio Track default , selected Picture-in-Picture Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like The Top 25 Most Beautiful Women In The World Articles Vally Undo A Diet Timeline: What to Eat, When to Eat It Dr. Antoun recommends tailoring your protein intake based on age. Before 30, meat can be part of a healthy, mixed diet as the body is still developing muscle and bone mass. After 65, it becomes essential again due to declining absorption and rapid muscle loss. But between those two milestones — from age 30 to 65 — the stakes change. 'This mid-life period is the age of disease formation and is when the speed and quality of aging mostly determines our lifespan,' Antoun warned. You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 That's why he champions the Longevity Diet , a mostly plant-based approach that prioritizes legumes, beans, nuts, and seeds over animal products. Diets like the Mediterranean, pescatarian, and flexitarian models also score high for promoting longer, healthier lives — thanks to their balance of plant-rich nutrition and heart-friendly fats. Why Ripped Isn't Always Right Antoun also pointed to a surprising observation: bodybuilders often look youthful in their prime but age dramatically later. 'They look great in the short term but end up looking far older than their real age in their 50s and 60s,' he said, noting that constant stimulation of IGF-1 can fast-track aging, even if it builds impressive muscle along the way. He warns that commercial food industries tend to glamorize muscular physiques as the ultimate health goal — when in fact, they may reflect an accelerated internal aging process. Meat Isn't All Equal, Either Dr. Antoun isn't suggesting you abandon all animal protein, especially not after 65. But he does urge caution — and selection. 'Red meat is high in saturated fats, while fish contains healthier, unsaturated fats,' he noted. Even among meats, different amino acid profiles can affect IGF-1 stimulation differently. You Might Also Like: What is the 'Kilimanjaro Diet'? Is the new secret to long life emerging from Tanzania? The bottom line? Eat plant-based when it counts the most — in your middle years — so that by the time you're in retirement, you can enjoy the occasional burger without guilt or risk.
Yahoo
01-06-2025
- Health
- Yahoo
You've Heard of the Mediterranean Diet. Meet Its Climate-Conscious Cousin
The Mediterranean diet has spiked in popularity over the past couple of years -- 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. Best Healthy Meal Delivery Services See at CNET 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 main aspect of the planetary health diet is plant-based, meaning lots of fruit, non-starchy vegetables, nuts and legumes. The diet 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. "The diet aims to nourish a growing global population while reducing the environmental impact of food productionm," 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. 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: Lower risks of strokes Better weight management Increased mental well-being Healthier digestive tract Lower blood pressure Reduced inflammation Increased kidney health Boosted immune system 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." Before heading to the grocery store for the week, let these sample meals spark some ideas. Lemon blueberry baked oatmeal Avocado toast with whole-grain bread Minestrone soup with fresh seasonal vegetables Turkey burger, whole wheat bun with sweet potato fries Stuffed pita bread with curry-fried chickpeas and herb yogurt Salmon over salad with avocado dressing Hummus and veggies Banana, peanut butter and strawberries Check out more meal ideas and recipes at EAT's website. 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 (e.g., iron, B12) should approach the diet with guidance." Careful and knowledgeable planning is vital to meeting all your nutrition requirements, and Petitpain suggests seeking 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. 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. 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. 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. The planetary diet is similar to the Mediterranean diet. "Both diets are rich in vegetables, fruits, whole grains, legumes, nuts and healthy fats like olive oil, with moderate fish and minimal red meat intake. They both limit solid fats, added sugar and processed foods. The planetary health diet is framed around global environmental limits, whereas the Mediterranean diet is more rooted in cultural traditions," said Petitpain.
