As the world grapples with climate change and rising health challenges, one dietary shift is gaining momentum among longevity researchers and sustainability advocates alike: the Planetary Health Diet (PHD). Designed by the EAT-Lancet Commission, the PHD aims to optimize both human health and the planet’s ecological balance — and it may just be the key to living beyond 100.
In a recent landmark study published in The American Journal of Clinical Nutrition, researchers from Harvard Chan School of Public Health found that those adhering most closely to the PHD had a 30% lower risk of premature death, including from leading causes such as cancer, heart disease, and lung disorders.
“The study tracked over 200,000 participants for up to 34 years, revealing significant long-term benefits of a diet rich in plant-based foods and low in red meat,” the Harvard team noted.
What Is the Planetary Health Diet?
Developed in 2019 by 37 global experts across 16 countries, the Planetary Health Diet was introduced in a report titled “Food in the Anthropocene”. It promotes a mostly vegetarian lifestyle, with limited intake of animal-based products. The diet includes:
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Vegetables & fruits as primary components
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Whole grains, nuts, legumes, and pulses
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Modest dairy consumption
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Minimal red meat and processed food
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Unsaturated plant oils like olive or canola
According to the original EAT-Lancet Commission, adopting the PHD globally could prevent up to 11 million deaths annually and reduce global dietary greenhouse gas emissions by 17%.
A New Contender to the Mediterranean Diet
Long hailed as the gold standard, the Mediterranean Diet may now have a worthy rival. While both emphasize vegetables, whole grains, and healthy fats, the Planetary Health Diet goes a step further, explicitly targeting planetary sustainability alongside individual wellness.
“Climate change has our planet on track for ecological disaster. While fossil fuels are the top contributor, the food system plays a major role,” said Dr. Walter Willett, co-chair of the EAT-Lancet Commission.
Can the PHD Help You Live to 100 and Beyond?
Experts believe it’s possible. With its emphasis on chronic disease prevention, anti-inflammatory foods, and lower environmental impact, the PHD aligns with blue zone eating habits — dietary patterns observed in global regions with the highest proportion of centenarians.
Though not a magic bullet, the PHD could help individuals extend lifespan while preserving the planet for future generations — a dual benefit that makes it especially relevant in 2025 and beyond.
