Embracing nutrition for planetary health

Dr Asha Pemberton

teenhealth.tt@gmail.com

In 2019, experts from a Lancet-based commission in the United Kingdom developed the world’s first scientific targets for healthy and sustainable food systems. The emphasis of this approach is to adjust our intake to mutually provide optimal nutrition for humans as well as have a positive conservation effect on the planet. This so called “planetary health diet” has defined daily consumption ranges for each food group. This dietary pattern – characteriSed by a variety of high-quality plant-based foods and low amounts of animal-based foods, refined grains, added sugars, and unhealthy fats—is designed to be flexible to accommodate local and individual situations, traditions, and dietary preferences. In addition the goal of reducing the environmental effects of factory farming, deforestation and excessive water consumption at food processing plants will cumulatively serve benefits to the planet.

Balance is key

Eating a plant-based diet can be a beneficial choice. While some people opt to go plant- focused and not completely animal-product free, there are numerous benefits to a diet made primarily of vegetables, fruits, nuts, legumes, beans, and grains. Critics of the plant-based diet frequently quote the potential of nutrient deficiencies. Nutrients of potential concern are protein quantity and quality, iron, zinc, selenium, calcium, riboflavin, vitamins A, D, B12 and essential fatty acids. Although intakes and status of some nutrients (eg vitamin D and iron) are low in many children, vegan children (those who eat absolutely no animal derived products, dairy or eggs) can be susceptible due to inadequate supply if their diets are not balanced. Despite this, with planning and creativity plant-based diets can be safely followed by children and adolescents without negative impact on their growth or development.

Protecting our planet

Experts contend that adopting a more plant-based diet, created to meet nutritional requirements and promote health, all while staying within “planetary boundaries,” would provide major health benefits. Choosing a plant-based diet, has been shown to have health benefits, reducing obesity and promoting healthy body weight, preventing or reversing diabetes and reducing rates of other chronic medical conditions and cancers. While pure meat sources in small quantities are not necessarily harmful, we do recognise the impact of commercial meal processing which includes animal feed choices and antibiotics on overall quality. Completely plant-based diets can safely provide the range of proteins, minerals and vitamins to sustain growth, but balance and variety in good options are critical.

Planning is essential

There is an abundance of online resources, recipes and bloggers who offer creative, tasty, affordable and nutritionally-sound guidance for vegetarian or completely plant-based meal planning. For adolescents with interest in a planetary health approach, it is recommended that they make a slow transition to this lifestyle and eat smaller amounts of meat or eliminate meat altogether from 1-2 meals per week. Fish and seafood are accessible and good sources of protein. Although we do continue to face challenges with oceanic health and over-fishing, for those with interest, a vegetarian-seafood inclusive approach may be reasonable to transitioning. Many who transition to a meat-free lifestyle successfully continue eating fish, dairy and eggs. These are all options and the focus for teen health should be on a whole food clean base and not obsess on labels or titles. Purely plant-based protein options that can create a filling meal include beans, tofu, lentils, and nuts.

It is critical to remember that simply removing meat does not ensure a healthy and balanced diet. Supermarkets are filled with non-nutritious meat free items including snacks, sugared baked goods and highly processed meat alternatives. A diet that focuses on snacks, sugars and artificial foods will simply not be ideal, even if meat free. Overall, when considering our nutrition, it is important to reflect upon the reasons ‘why’ we eat what we do and make the choices that we make. If we consider the health of ourselves and our planet for today and the future, a more plant-focussed approach, once balanced, and planned is an affordable and appropriate option.