What constitutes a planet-friendly diet with sufficient micronutrients?

From the Guidelines

A planet-friendly diet with sufficient micronutrients should focus on diverse plant foods while minimizing animal products and processed foods, as recommended by the most recent and highest quality study 1. To achieve this, aim for half your plate to be vegetables and fruits, one-quarter whole grains, and one-quarter plant proteins like legumes, nuts, and seeds. Some key points to consider:

• Include dark leafy greens (spinach, kale), colorful vegetables, berries, citrus fruits, whole grains (quinoa, brown rice), legumes (beans, lentils), nuts, seeds, and small amounts of sustainably sourced animal products if desired.
• For optimal micronutrient intake, eat seasonally and locally when possible, and consider fortified foods like nutritional yeast for B12 if following a vegan diet.
• This approach provides essential vitamins (A, C, E, K, B complex), minerals (iron, zinc, calcium, magnesium), and phytonutrients while reducing carbon footprint, water usage, and land requirements.
• Plant-centered diets require less resource-intensive farming practices and produce fewer greenhouse gas emissions compared to diets high in animal products, particularly red meat and dairy.
• The diversity of plant foods ensures you receive a wide spectrum of micronutrients while supporting ecological sustainability, as highlighted in the study 1.

Some of the benefits of this diet include:

• Reduced risk of heart disease, stroke, and hypertension, as noted in the study 1.
• Lower risk of developing certain cancers and other chronic diseases.
• Improved overall health and well-being, while also supporting a more sustainable food system. It's worth noting that while other studies, such as 1, 1, and 1, provide general dietary recommendations, they do not specifically address the planet-friendly aspect of the diet. Additionally, study 1 focuses on the nutrition management of phenylalanine hydroxylase deficiency, which is not directly relevant to the question of a planet-friendly diet with sufficient micronutrients. Therefore, the most recent and highest quality study 1 should be prioritized when making recommendations.

From the Research

Key Components of a Planet-Friendly Diet

A planet-friendly diet that is rich in micronutrients can be achieved through a well-planned plant-based diet. The key components of such a diet include:

• Emphasis on whole foods such as grains, vegetables, fruits, legumes, nuts, and seeds 2, 3
• High intake of fiber and polyphenolics, which are associated with a diverse gut microbiota and anti-inflammatory functions 3
• Inclusion of fortified foods and/or supplements to address potential nutrient deficiencies 3, 4

Micronutrients of Concern

Certain micronutrients are of concern in a plant-based diet, including:

• Vitamin B12, which is found in higher quantities and more bioavailable forms in animal source foods 2, 3, 5
• Calcium, iron, and zinc, which may be compromised in a plant-based diet due to lower bioavailability or higher phytate content 2, 3, 5
• Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which is found in higher quantities in animal source foods 3, 4
• Vitamin D, which may be compromised in a plant-based diet due to limited sun exposure or lower bioavailability from plant-based sources 3, 4

Strategies for Achieving Micronutrient Adequacy

To achieve micronutrient adequacy on a plant-based diet, the following strategies can be employed:

• Increasing the proportion of animal source foods in the diet, while still maintaining a predominantly plant-based pattern 5
• Reducing foods high in phytate, which can inhibit the absorption of certain micronutrients 5
• Using fortified foods and/or supplements to address potential nutrient deficiencies 3, 4
• Careful planning and attention to nutrient-dense food choices to ensure adequate intake of essential micronutrients 2, 3, 4