By Audra Kramer, MPH, RDN, LD, CSCES, Clinical Nutrition Coordinator for Logan University’s Master of Science in Applied Nutrition & Dietetics (MSAND) program.
When people talk about healthy eating, it’s often in the context of weight loss, physical appearance or health. While these are all worthy reasons to adopt a healthy diet, there’s a much bigger picture to consider—how the foods we choose impact both our health and the environment. Research suggests that switching from an omnivore to a vegetarian diet reduces greenhouse gas emissions by an average of 33%, and following a vegan eating pattern can further reduce greenhouse gas emissions by an average of 50%.
But to take a step back: What actually makes a diet healthy in the first place?
Most experts agree that a plant-forward diet is a powerful foundation for lifelong health. That means building your meals around vegetables, fruits, whole grains, legumes, nuts and seeds, with modest amounts of animal products. One of the most trusted examples is the Mediterranean diet, a well-researched, heart-healthy eating style that emphasizes plant foods, oils and fish. A review of 29 long-term studies highlighted that each step closer to following the Mediterranean diet was linked to a 10% drop in risk of early death. Even more compelling, a recent U.S.-based study found a 23% lower all-cause mortality risk among women who closely adhered to the Mediterranean approach.
Plant-forward diets are packed with fiber and antioxidants, which support gut health, reduce inflammation and protect against chronic diseases like diabetes, heart disease and even some cancers. Inflammation, especially when it’s long-term and low-grade, has been linked to fatigue, joint pain, digestive issues and more.
But healthy eating doesn’t have to mean giving up all meat. Moderate amounts of fish and poultry can still be part of a balanced diet. And while you don’t need to give up your favorite burger or steak, it’s healthiest to limit red meat to one serving a week due to its high saturated fat content and pro-inflammatory effects.
And if you’re wondering if switching to a plant-forward diet will lead to low protein intake, don’t worry. Most Americans eat more than enough. Plus, plant-based proteins like beans, lentils, quinoa, nuts and seeds are not only sufficient but healthier for your body in the long run.
Here’s the twist: the healthiest diet for your body also happens to be the most sustainable for the planet. Animal-based foods like red meat and dairy are among the top contributors to greenhouse gas emissions, driving global environmental changes, including climate change, deforestation, and changes to the marine ecosystem. Globally, about 50% of inhabitable land is used for food production, and agriculture accounts for roughly 40% of total land use. Nearly half of all grain grown is used to feed livestock instead of people. Livestock farming alone contributes to around 18% of global greenhouse gas emissions. That’s largely due to methane released by cattle and sheep, and nitrous oxide from using livestock waste as fertilizer, both being powerful greenhouse gases.
In contrast, growing plant-based foods require less land, water and energy, and generates fewer emissions. Shifting toward a plant-forward plate isn’t just a personal health move, it’s a global one.
Here are a few tips to help get started on this path:
- Ease into it. Start with “Meatless Mondays” or try skipping meat at lunch each day.
- Rethink your plate. Let meat play a supporting role instead of being the main attraction.
- Get curious. Try one new plant-based protein each week, like tofu, lentils or quinoa.
- Aim for color and variety. Different colored fruits and veggies provide different nutrients. Challenge yourself to eat 30 different plant-based foods each week.
- Explore global cuisine. Try dishes from Mediterranean, East Asian, Latin American, and Indian cultures, which are traditionally plant-forward.
- Make it a family affair. Encourage kids to participate in the cooking process from a young age. Try “build-your-own” meals like tacos, gain bowls, and flatbreads to peak your kids’ interests in new foods.
- Be flexible. A “flexitarian” approach allows for mostly plant-based meals while leaving room for occasional animal products and trying new things, making it easier to stick with long-term.
In the end, eating this way isn’t about restriction, it’s about fueling your body better, feeling more energized, and doing your part for a healthier planet. That’s a win-win on every plate.
Interested in learning more about the science of nutrition and how to support healthy, sustainable eating? Explore Logan’s Applied Nutrition & Dietetics program here.