"Malta’s Guide to a Healthier Life: Planetary Health Diet Tips"

The Diet That Could Reduce the Risk of Premature Death, Cancer, and Diabetes

Discover the key to living a healthier, longer life with the 'planetary health diet'—a scientifically backed eating plan that could transform your health and the planet. A recent analysis by the 2025 Eat-Lancet Commission reveals that adopting a diet rich in fruits, vegetables, whole grains, nuts, and legumes, while limiting meat and dairy, could prevent approximately 15 million deaths globally each year. This diet is linked to a 27% reduction in premature deaths and significantly lowers the risk of heart disease, cancer, diabetes, and other chronic illnesses.

For those in Malta, where food culture is deeply rooted in Mediterranean traditions, this dietary approach aligns naturally with many local ingredients and dishes. By embracing a balance of fresh, seasonal produce and reducing reliance on processed and resource-intensive foods, the ‘planetary health diet’ offers a pathway to not only personal wellness but also environmental sustainability.

What is the Planetary Health Diet?

At its core, the planetary health diet emphasizes plant-based foods while allowing moderate amounts of animal products. Here's a breakdown of the daily and weekly recommendations:

Whole Grains: Around 150g daily (3-4 servings). Think bulgur, quinoa, or even Maltese ħobż tal-Malti made with wholemeal flour.
Fruits and Vegetables: At least 500g daily (five servings). Seasonal Maltese produce like tomatoes, zucchini, figs, and citrus fruits are perfect choices.
Nuts: 25g daily (one serving). Add almonds or walnuts to your breakfast or salads.
Legumes: 75g daily (one serving). Lentil soup or broad bean-based dishes like bigilla fit this perfectly.
Fish: Up to 700g weekly (two servings). Opt for fresh local catches like lampuki or sea bream.
Poultry: Up to 400g weekly (two servings).
Red Meat: Up to 200g weekly (one serving). Consider this an occasional indulgence rather than a staple.
Eggs: 3-4 per week.
Dairy: Up to 500g daily. A serving of ġbejna or yoghurt fits well within this guideline.

The diet also strongly advises limiting processed foods high in added sugars, saturated fats, and salt—common culprits in many fast-food and pre-packaged meals.

How Can This Diet Benefit Your Health?

By incorporating more plant-based and minimally processed foods, this diet addresses several health concerns prevalent in Malta and globally. Heart disease, diabetes, and certain cancers are leading causes of mortality, and this diet's focus on nutrient-dense, fiber-rich foods can help mitigate these risks. For instance, legumes like chickpeas and lentils are not only staples in Maltese cuisine but are also excellent sources of plant-based protein and fiber, which support heart health and blood sugar regulation.

Dr. Helen Croker, Assistant Director of Research and Policy at the World Cancer Research Fund, notes that this diet is beneficial even for those recovering from illnesses like cancer. “The planetary health diet aligns with improved health outcomes,” she says, emphasizing the dual benefits for personal and planetary health.

A Sustainable Food System for Malta

Beyond personal health, the planetary health diet has profound implications for sustainability—a topic increasingly relevant to Malta's delicate ecosystem. Agriculture and food systems currently contribute to 30% of global greenhouse gas emissions, with resource-intensive foods like red meat driving much of this impact. By reducing reliance on such foods and prioritizing seasonal and local produce, Malta can further its commitment to sustainability.

Johan Rockström, co-chair of the Eat-Lancet Commission, underscores this point: “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.”

In Malta, where coastal waters and fertile agricultural land are finite resources, adopting such a diet could reduce strain on the environment. Supporting local farmers, fishers, and sustainable food producers can also create a positive ripple effect for the economy and community.

Tips for Dining Out and Eating Well in Malta

The shift to the planetary health diet doesn't mean you have to give up dining out or enjoying Malta’s vibrant culinary scene. Here are some ideas to help you make healthier, more sustainable choices when eating out:

Choose Restaurants with Seasonal Menus: Many Maltese restaurants, especially those promoting Mediterranean cuisine, feature dishes made with fresh, locally sourced ingredients. Look for places offering vegetable-forward options, such as grilled eggplant or stuffed bell peppers.
Opt for Plant-Based Dishes: Start with a hearty vegetable soup or a plate of roasted seasonal vegetables. Restaurants offering meatless mains like lentil stews or chickpea-based dishes are great options.
Portion Control: Many traditional Maltese dishes, such as rabbit stew or bragioli, are rich in flavor but can be heavy. Share a main dish or balance your meal with a side of fresh greens or a simple salad.
Support Sustainable Seafood: Malta’s fishing industry offers excellent options like sardines, mackerel, and lampuki. Ask about the sourcing of your fish to ensure it’s sustainably caught.
Limit Processed Foods and Sugary Desserts: While it’s hard to resist a slice of imqaret or kannoli, save these treats for special occasions and savor them in moderation.

The Bigger Picture: Transforming Food Systems

The Eat-Lancet report emphasizes that global food systems require urgent transformation to address climate change, biodiversity loss, and inequality. While individual choices matter, systemic changes—like subsidies for fruits and vegetables or taxes on unhealthy processed foods—are essential to make healthy eating accessible to all.

Line Gordon, commissioner and director of the Stockholm Resilience Centre, highlights the need for collaboration: “The private sector can play a crucial role in transformation, but decision-making must prioritize the public good over corporate interests.”

For Malta, this could mean greater investment in sustainable farming practices, protecting marine biodiversity, and ensuring equitable access to nutritious foods for all residents.

A Call to Action

By adopting the principles of the planetary health diet, not only can you improve your health and longevity, but you can also contribute to a healthier planet. Whether you’re shopping at your local grocer, preparing a home-cooked meal, or dining out in Malta’s thriving restaurant scene, small changes can make a big difference.

Let’s embrace a future where food nourishes both body and planet—a future that’s sustainable, delicious, and deeply rooted in the Mediterranean way of life.