Healthy Diet of Fruit, Veg & Nuts: Save Lives, Help Planet
A diet rich in fruits, vegetables, and nuts, known as the “planetary health diet,” could prevent up to 15 million premature deaths annually while reducing environmental damage, according to a study by the 2025 Eat-Lancet Commission. This diet emphasizes whole grains, legumes, and plant-based foods, with moderate portions of animal products like fish and dairy, and limits on red meat, sugar, and processed foods. In Malta, where chronic diseases like heart disease and diabetes are rising, adopting such a diet could significantly improve public health while supporting sustainability. Malta’s Mediterranean produce and seafood, along with traditional dishes like minestra and kusksu, align naturally with these principles, offering opportunities for local restaurants to promote plant-forward menus. Beyond health benefits, the diet addresses environmental challenges, as food systems account for 30% of global greenhouse gas emissions. By embracing sustainable practices and healthier eating habits, Malta can lead by example in fostering both longevity and environmental stewardship, making every meal a step
A Diet Rich in Fruit, Vegetables, and Nuts Could Save Lives and Protect the Planet
A groundbreaking study suggests that adopting a diet rich in fruits, vegetables, and nuts, while minimizing meat and dairy intake, could prevent up to 15 million premature deaths globally each year. Known as the “planetary health diet,” this approach not only promotes longevity and reduces the risk of chronic diseases such as heart disease, cancer, and diabetes but also offers significant environmental benefits.
The findings, published by the 2025 Eat-Lancet Commission, highlight the transformative potential of this diet. It emphasizes whole grains, fruits, vegetables, nuts, and legumes like lentils and kidney beans as dietary staples, supplemented by moderate portions of animal-based foods such as fish, dairy, and meat. The commission's analysis revealed that transitioning to this diet could lower the global risk of premature death by 27%, while also reducing the strain on natural resources and cutting greenhouse gas emissions.
What Makes Up the Planetary Health Diet?
For those in Malta looking to embrace healthier eating habits, the planetary health diet provides clear guidelines:
- Whole Grains: Around 150g or three to four servings daily.
- Fruits and Vegetables: At least 500g or five servings daily.
- Nuts: 25g or one serving daily.
- Legumes: 75g or one serving daily.
While the diet allows moderate consumption of animal products, it encourages restraint:
- Red Meat: Up to 200g (one serving) per week.
- Poultry: Up to 400g (two servings) per week.
- Fish: Up to 700g (two servings) per week.
- Eggs: Three to four per week.
- Dairy: Up to 500g daily, equivalent to one serving of milk, yogurt, or cheese.
Additionally, the diet calls for reducing added sugars, saturated fats, and salt, which are commonly found in processed foods.
Malta’s Role in Healthy Eating and Sustainability
With Malta’s vibrant restaurant scene and abundance of fresh Mediterranean produce, adopting the principles of the planetary health diet can be both achievable and rewarding. Local restaurants, markets, and food producers already offer an impressive variety of seasonal fruits, vegetables, nuts, and legumes that align with this diet. For instance, incorporating Maltese-grown tomatoes, artichokes, and beans into daily meals can provide the health benefits outlined in the report while supporting local agriculture.
Malta’s proximity to the sea also means that fresh fish, like lampuki and sea bream, can easily be included in moderate portions, as suggested by the diet. Similarly, traditional dishes like minestra (vegetable soup) and kusksu (bean and pasta stew) naturally fit into this framework. Restaurants specializing in plant-based or health-conscious menus could play a pivotal role in promoting these dietary changes by offering dishes inspired by the planetary health diet.
A Path to Longevity
Dr. Helen Croker of the World Cancer Research Fund emphasized that adopting this diet could significantly improve health outcomes, even for those recovering from illnesses such as cancer. “The planetary health diet set out in this report is associated with improved health outcomes,” she noted, adding that policy changes are needed to make these diets accessible to everyone.
In Malta, where chronic diseases like heart disease and diabetes are on the rise, shifting toward healthier eating habits could lead to tangible improvements in public health. By embracing the planetary health diet, individuals can reduce their risk of non-communicable diseases while also contributing to global sustainability efforts.
The Environmental Impact
Beyond personal health, the planetary health diet addresses urgent environmental challenges. According to the report, food systems currently account for 30% of global greenhouse gas emissions and are a leading driver of climate change, biodiversity loss, and freshwater depletion. The diets of the wealthiest 30% of the global population are responsible for 70% of these environmental pressures.
For Maltese food enthusiasts, this is an opportunity to rethink consumption habits and support sustainable practices. Restaurants and food businesses can take the lead by sourcing ingredients responsibly, reducing food waste, and offering plant-forward menus. By dining consciously, patrons can enjoy delicious meals while contributing to environmental preservation.
The Way Forward
Johan Rockstrom, co-chairman of the Eat-Lancet Commission, stressed the urgency of transforming global food systems: “How we produce and consume food affects the air we breathe, the water we drink, the soil that grows our crops, and the health and dignity of workers and communities.”
For Malta, this transformation begins with small yet impactful changes. Government initiatives, such as subsidies for fruits and vegetables or taxes on unhealthy products, could make the planetary health diet more accessible. Meanwhile, local businesses can champion sustainable practices, and individuals can choose healthier, eco-friendly options when dining out or cooking at home.
Dining for Health and Sustainability in Malta
By embracing the principles of the planetary health diet, Malta has an opportunity to lead by example in promoting healthy eating and environmental stewardship. Whether enjoying fresh local produce at a farmer’s market, savoring a plant-based meal at a restaurant, or preparing traditional Maltese dishes with a modern, health-conscious twist, every choice matters.
As the global food landscape evolves, Malta’s rich culinary heritage and commitment to sustainability can serve as a blueprint for how food systems can support both health and the planet. Let’s make every meal a step toward a longer, healthier life and a greener, more sustainable future.