Complete Guide to the "Planetary Health Diet" for Reducing the Risk of Early Death, Cancer, and Diabetes

1. What is the "Planetary Health Diet"?

The PHD was proposed by the EAT–Lancet Commission in 2019, with the latest revision and summary published in 2025 as a "framework for a flexible diet that simultaneously protects human health and the environment." It is not a strict vegetarian diet that completely eliminates certain food groups, but rather a "loose flexitarian" concept centered on plant-based foods with moderate animal-based foods. It is designed to be adaptable to regions based on cultural, religious, and income differences.EAT+1

Basic Balance of Food Groups (Guidelines)

• Main Components: Whole grains, legumes, vegetables, fruits, nuts, seeds, and unsaturated fats like olive oil

• Supporting Components (Moderate Amounts): Fish, fermented dairy products/yogurt, eggs, poultry

• Minimal Components: Red and processed meats, refined sugars, refined grains, ultra-processed foods, excessive saltEAT

2. Latest Evidence: How Effective is it for Health?

• Risk of Premature Death (All-Cause Mortality): Reports indicate that individuals with a high adherence to the PHD have a maximum reduction of 27%. This is due to the combined improvement in major causes of death such as heart disease, cancer, and diabetes.The Independent+1

• Number of Premature Deaths Avoided Annually: **Approximately 15 million worldwide (about 40,000 per day)** could potentially be prevented. The "double dividend" with climate measures is emphasized.The Guardian+1

• Individual Outcomes: Large cohort and systematic reviews have observed parallel reductions in the risks of type 2 diabetes, cardiovascular disease, cancer, and all-cause mortality along with a reduction in environmental impact.ScienceDirect+3hsph.harvard.edu+3PubMed+3

Important: The above effects are due to the **overall "pattern" of the diet**, and may not be easily replicated by supplementing individual foods.

3. Why Does it Work? — Key Biological Mechanisms

1. Dietary fiber and fermentable carbohydrates nurture gut bacteria, and short-chain fatty acids (such as butyrate) improve inflammation and insulin resistance.

2. Polyunsaturated fatty acids (nuts, fish) improve lipid profiles and protect vascular endothelial function.

3. Antioxidants and phytochemicals (vegetables, fruits, legumes) suppress DNA damage and chronic inflammation, inhibiting cancer pathways.

4. Limiting red and processed meats and refined sugars reduces the burden of TMAO production, advanced glycation end-products, and excessive insulin.
   (Overall, these are reflected in the outcomes above. Refer to the summary by the Harvard School of Public Health for a comprehensive overview of the evidence.)hsph.harvard.edu

4. Practical Points for Japan: Washoku × PHD is a "Perfect Match"

4-1. Main Staple: "Reduce Refinement"

• Replace white rice with partially milled rice, brown rice, or mixed grains, even starting with "half." Increase the frequency of whole grain pasta or soba instead of udon.

  When eating out or at convenience stores, think in terms of a set like "
rice ball + salad beans + small bag of nuts
• ."

4-2. Protein: Focus on "
Beans + Fish

"

Tofu, natto, miso, edamame. Focus on oily fish (DHA/EPA). For meat, prioritize chicken > pork > beef, and keep processed meat as a "treat."

4-3. Fats: "

Shift to Unsaturated Fats
"

Cooking oils like canola and olive are easy to use. Control the frequency and amount of fried foods.

• 4-4. Rediscover "
Ichiju-Sansai

"

Soup (vegetables + seaweed + mushrooms) ensures dietary fiber and potassium, while side dishes provide colorful plant-based foods. Simply focusing the main dish on beans or fish brings it closer to the PHD.

• 5. Remember These "5 Rules of PHD"Every Meal: ① Whole grains ② Vegetables ③ Fruits ④ Legumes/soy products ⑤ Nuts (small amount) should be "included."

Red and processed meats per week should be "minimal." Fish, fermented dairy products, and eggs should be in "moderate amounts."

Drinks

should primarily be water, unsweetened tea, and black coffee (sugary drinks are for exception days).

1. Ultra-processed foods (snacks, sweets, soft drinks) should not be "stocked up."

2. Choose local and seasonal produce to reduce food waste, which also lowers environmental impact.

3. EAT

5. 6. Daily Model Menu (Example of PHD × Washoku)Breakfast: Brown rice ball (plum) / Miso soup with lots of ingredients (tofu, wakame, green onions) / Grilled seaweed / One mandarin / Small bag of unsalted almonds Lunch

   : Soba (cold or hot) with steamed chicken and vegetable toppings / Simmered hijiki and soybeans / Kiwi

Snack

: Unsweetened yogurt with a small amount of oatmeal and frozen berries

Dinner
• : Grilled mackerel / Natto / Spinach with sesame dressing / Vinegared tomato and cucumber / Mixed grain rice

Drinks
• : Water, barley tea, green tea (without sugar)

• 7. 7-Day Rotation (Key Points Version)

• Day 1

  : Tofu steak + mixed grain rice + root vegetable miso soup / Fruit

• Day 2

  : Baked salmon in foil + brown rice / Seaweed salad / Nuts

Day 3

: Chickpea curry (low oil) + brown rice / Yogurt

Day 4
• : Teriyaki chicken breast (low mirin) + soba / Komatsuna greens

Day 5
• : Stir-fried vegetables with thick tofu + mixed grain rice / Natto / Fruit

Day 6
• : Sardine can in tomato sauce + small amount of whole grain pasta / Salad beans

Day 7
• : Veggie taco rice (beans + brown rice + vegetables) / Berries

  → Meat is 2-3 times a week, in moderation, balanced with fish and beans. Ultra-processed foods are limited to "events."

• 8. "Quick Selection" Techniques for Convenience Stores and Eating Out

• Convenience Stores

  : Instead of salad chicken, add salad beans or
  cold tofu, and choose rice balls (salmon, plum)

  or
brown rice options

for the main staple. For sweet café drinks, choose

unsweetened latte or black
.

Beef Bowl Chains

: Adjust portion and salt with

mini + salad + clam soup
• .

  Family Restaurants: Choose fish set meal / mixed grain rice / side bean salad. Ideally, desserts should be fruit based. ##HTML_TAG_