CONTENTS

• Can we change the world with our diet?
• Planetary nutrition – what is it and what is it about?
• Why choose a planetary diet?
• Planetary nutrition – where to start and how to sustain it?

Can we change the world with our diet?

Does our diet really influence the greenhouse effect? ​​Let's take a closer look. There are various factors that cause global warming: natural, such as changes in the solar constant or volcanic eruptions, and anthropogenic, i.e., those related to human activities. The activities we undertake are not indifferent to the natural environment. Humans have a real influence on increasing the presence of some of the naturally occurring greenhouse gases in the atmosphere. The most significant problem for our planet is the emission of carbon dioxide, followed by methane and nitrous oxide. Androgenic factors include the burning of coal, oil, and gas, as well as the closely related deforestation, factory farming, and the production of nitrogen fertilizers. Why related? Because livestock farming on the scale we are dealing with in the 21st century requires a modification of the natural terrain. Forests are cleared for pastures and arable land for fodder production, and this is where the largest greenhouse gas emissions from livestock farming come from, accounting for about 9% of global carbon dioxide emissions.

It is estimated that the meat industry is also responsible for 35% to 40% of total methane emissions resulting from the digestive processes of cattle and sheep, mainly due to the use of manure for fodder production. Factory farming is also responsible for 65% of nitrogen oxide emissions associated with the use of artificial fertilizers. Meat production is also associated with a huge consumption of freshwater resources, a reduction in biodiversity, and the depletion of non-renewable resources. While changing eating habits alone is not enough to stop the greenhouse effect, it is definitely one of the essential components of the plan to save the planet. Beyond the environmental issue, the planetary diet is also associated with the idea of ​​sustainable development and the elimination of food waste. Every day, around 700 million people suffer from a lack of access to food, and paradoxically, the highest percentage of hunger occurs in agricultural countries. At the same time, in other parts of the world, we are faced with the problem of obesity, diabetes, and other diseases related to poor nutrition, such as cardiovascular disease or some types of cancer. To answer the initial question – yes, we can change the world with nutrition, and in many areas. Planetary nutrition – what is it and what does it involve?

The planetary diet was developed by scientists from the EAT-Lancet Commission on Food, Planet, Health, who focused on trying to solve several pressing problems of the modern world and, as the name suggests, on issues related to nutrition, planet, and health. What does such a diet presuppose and what are its principles? Although, according to scientists, the basis of a healthy and balanced diet is products of plant origin, such as vegetables and fruits , pulses , nuts, or whole grains, the planetary diet does not completely exclude the consumption of meat, but recommends limiting it, and this applies especially to beef, pork, and processed meats, such as sausages, cold cuts, or bacon. Moderation is also recommended in the consumption of eggs, dairy products, and fish and seafood. More than half of the plate should consist of fresh vegetables or fruit, with whole grains coming second and legumes third. Scientists also emphasize that our meals should be as varied as possible, eaten in a calm atmosphere, and we should neither overeat nor waste edible food. Let's buy seasonal produce locally and share the surplus with others. For those interested in learning more, the Association of Polish Food Banks has prepared a free and accessible e-book on planetary nutrition, which can be downloaded from their official website.

Why choose a planetary diet?

We've already discussed environmental issues. What other reasons should you consider changing your eating habits ? Primarily for your own health. Diet (preferably combined with physical activity) is the best preventative measure. The way we eat should bring us benefits, not problems. When choosing certain food products, it's worth paying attention not only to their taste (although that's also very important!), but above all to their beneficial effects. We should choose foods that are beneficial to our health and well-being. For example, by skipping a snack like an oatmeal bar with fruit and walnuts, we'll not only provide ourselves with more energy, released gradually over time, but also with the fiber, vitamins, and magnesium necessary for proper intestinal function. Consuming a bar will certainly be a real pleasure, but after a while, it will provoke even greater hunger and drowsiness. These small daily choices can contribute to our overall health and, in the long run, our mood.

Planetary nutrition – where to start and how to sustain it?

Any change, no matter what it is, causes us uncertainty and resistance. This fear of the unknown is completely natural, so it's worth introducing a new way of eating gradually, in small steps. Remember that the Planetary Diet isn't another miracle diet that will help you "achieve a perfect figure before bikini season." Eating healthy and counteracting environmental destruction doesn't mean restriction, suffering, and hunger. In the beginning, prepare at least one meal a day that is free of meat or dairy products. Replace white bread with whole-grain bread, making sure it can be crispy on the outside and soft on the inside. Replace roasted and salted peanuts with walnuts or almonds. The Planetary Diet is meant to be a permanent state, not just a short break from eating at fast food chains. It's worth opening yourself up to new flavors and viewing the dietary change as an adventure in which we have more to discover than to lose. Let us try to educate ourselves and others in our free time, especially the youngest ones - make it easier for them to choose the right foods!