Eggs: The recommendation for eggs is around 2 small eggs per week. Similar to red meat, that is a much lower suggestion than in most health guidelines. Eggs are little nutritional powerhouses, so any significant reduction in intake needs to be balanced out by including nutrients such as choline, iron, and vitamins A and E elsewhere in the diet. Dairy: The diet suggests no more than 250 grams (8.8 ounces) of dairy per day or two average-sized pots of yoghurt. Legumes: Consume at least 75 grams (2.6 ounces) per day. These include beans, lentils, and peas. We should still be aiming for a protein source with every meal, so if we’re reducing our protein intake by having fewer animal sources, it’s a good idea to make sure you’re consuming enough plant-based proteins. When introducing beans and pulses to the diet it’s a good idea to do it gradually, to avoid any digestive discomfort. Whole Grains : Whole grains like brown rice, whole wheat, and oats should make up a significant portion of daily carbohydrate intake. The authors suggest aiming for about 232 grams (8.2 ounces) of whole grains per day, although that will depend significantly on your own health goals and activity levels. Nuts and Seeds: Incorporating nuts and seeds into your diet is encouraged, providing healthy fats, protein, and micronutrients. The recommended intake is about 50 grams (1.8 ounces) per day. Added Sugars : Minimise the consumption of added sugars, which can be found in sugary drinks, snacks, and processed foods. There's a strong recommendation to keep added sugar intake to a minimal amount; below 31g per day. Oils : Use healthy oils like olive oil and canola oil in moderation for cooking and flavour. The recommended intake is about 31 grams (1.1 ounces) per day.
In part one of this article we looked at what a plant-based diet means, as well as the pros and cons of adopting more of a plant-centric way of eating. But how far plant-based do you need to go to see the benefits? Do you need to go completely vegan? The short answer is no. You can eat in a way that is both healthy and sustainable for the planet whilst still including animal products if you wish. The planetary health diet is a dietary framework designed to promote both human health and environmental sustainability. It was developed by the EAT-Lancet Commission and provides specific recommendations for the intake of main food groups. Red Meat: Red meat, including beef and lamb, has a substantially higher environmental footprint than fish or poultry, and including high levels of red meat in the diet can be detrimental to human health too. Most people eating a traditional Western diet could do with reducing red meat consumption for health reasons, although the recommendations f rom the Planetary Health diet are to include no more than 14g per day or less, which would equate to a medium- sized steak every fortnight . This is significantly lower than recommendations that are based on our health outcomes, which are to limit red meat to no more than 70g per day, or 3 servings per week. Poultry and Fish: For those who choose to consume animal-based protein, the diet recommends around 200g of poultry and fish per week, which would be the equivalent of 2 average chicken breasts per week, and/or 2 large fish fillets. Most health guidelines suggest one of those portions of fish should be oily (salmon, trout, herring, mackerel, sardines) to ensure an adequate intake of Omega 3 fatty acids.
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