Diet for the planet: Greta Thunberg’s diet approved by ecologists and nutritionists

ShColnica, who became the person of the year and got on the cover of Time, an activist who speaks on the forums along with Trump and Macron – Greta Thunberg’s name has already become a household name. She criticizes fashion shows, advocates mindfulness, advises switching from planes to trains and giving up plastic. She also has her own opinion about nutrition, which should be switched to by all the inhabitants of the planet in order to save our common home. The 17-year-old environmentalist told about this in the book “My name is Greta. The voice that inspired the whole world. ” Recently the publishing house “Bombora” has published a circulation in Russian.

Ditch strawberries in March and meat

Thunberg builds his diet based on the advice of 37 scientists who are members of the EAT-Lancet special commission. For two years, experts in agriculture, nutrition and climate change have studied the effects of food on humans and the Earth. And they found a middle ground. It turns out that you can not hurt yourself in anything, but at the same time improve your health and help the environment. The study was dubbed the Healthy Planet Diet. If you stick to it, the population can easily grow to 10 billion – resources, water, food and clean air will be enough for everyone.

The essence of the diet is to halve your sugar and red meat intake, while doubling your portions of fruits, vegetables, legumes, seeds, and nuts.

Steak lovers don’t have to give them up altogether. But ideally, use no more than once a week and only about 100 grams.

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The Intergovernmental Panel on Climate Change found that meat production requires 20 times more land. And by the same number of times it emits more greenhouse gases per unit of edible protein than plant foods, such as vegetables.

According to the World Resources Institute, the cultivation and production of fish, beans, nuts and eggs has the least impact on the planet. In second place are milk, cheese, poultry and pork. And most of all, beef and lamb are harmful to the environment. To keep global warming under 1.5 ° C, it will have to eat less meat and prohibit livestock farms from deforestation for pasture in such huge quantities.

Also, experts advise to consume more local and seasonal products. Fancy strawberries in March? Think about how much fertilizer was poured into it, how long and on what it was transported, in what plastic it was packed. Momentary pleasure on the same scales with the global future.

More leafy greens and vegetables


Requires about 250 g, which is equal to two servings of yogurt or one glass of milk


About 75 g beans, chickpeas, lentils, peas


50 g potatoes, carrots, zucchini, beets, pumpkin, celery


Enough 50 g per day


Better to choose lean, like chicken, only 29 g

Fish and meat

28 grams of fish and 14 grams of lean meat per day is enough to get the vitamins and proteins you need

The Healthy Planet Diet is balanced and contains all the trace elements necessary for health. Milk, fish, meat – all this is possible, but in small quantities necessary for the body. The maximum calorie content is 2500 per day. The main thing is that half of the plate is filled with leafy herbs, vegetables and fruits.

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Once a week, you can eat 200 g of fish or chicken, as well as a couple of eggs. The allowed amount of sugar is 31 g per day. It includes the one that you put in tea, and the one that is already in packaged juices, cookies, bread, sausage.

Nadezhda Prosvetova

Nutritionist, personal trainer, Les Mills instructor

– A balanced diet is the best you can think of. More than once and more than one group of scientists has proven that moderation is needed in everything. And meat in the diet every day is not only cholesterol plaques and the risk of heart attacks and strokes, but also a huge burden for the whole body. Such people get tired faster, have problems with digestion and physical activity. A predominantly plant-based diet, which contains proteins, fats, and carbohydrates, saturates the body and brain with the necessary supply of energy, nutrients and microelements. Of course, it is worth adjusting the diet for yourself, for this it is better to pass tests, to understand where the shortage is. For example, if you have an iron deficiency, you should be careful to exclude meat from the menu, only under the supervision of specialists. But if everything is in order, then such recommendations are what you need.

avatar Walter Willett

Walter Willett

Planetary Health Diet Lead Author, Harvard Professor

– When developing a diet, we took care not only of the planet, but also of human health. Otherwise, we would advise everyone to become vegan. However, at the moment we cannot call a menu without meat the only correct option. Alas, we do not have enough data to confirm the reliability of such a conclusion. The body needs vitamin B12 from animal products. And it is not possible to compensate for this element with plant substitutes. So for now, those who have given up meat altogether need to take additional B12 supplements or multivitamins. But we can confidently say that keeping food of animal origin to a minimum and adding vegetables and fruits to the diet will improve health. And proteins, proteins and healthy fats can be obtained from nuts and legumes.

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Text: Tatiana Chernikova

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