Portfolio Diet and Planetary Heath Diet – Supporting Both Human and Planet Health

In recent years, there has been growing awareness that our food choices affect not only our own health, but also the future of the planet. The way food is produced and consumed influences climate change, biodiversity, soil quality, water use, and environmental sustainability. At the same time, rates of cardiovascular disease, type 2 diabetes, obesity, and other chronic illnesses continue to rise globally.

This raises an important question:

Can we eat in a way that supports both our health and the health of the planet?

Increasingly, scientific research suggests that the answer is yes.

Two dietary approaches that have gained considerable attention are:

• the Planetary Health Diet (developed by the EAT-Lancet Commission, a group of 37 international scientists and experts in nutrition, sustainability, agriculture, and public health)

• and the Portfolio Diet (developed by Dr. David J. A. Jenkins, a Canadian physician-scientist, nutrition researcher, and professor at the University of Toronto)

Although these approaches were developed with somewhat different goals, they share many important principles. Both emphasise more plant-based, fibre-rich, minimally processed foods and a reduction in highly processed products and excessive saturated fat intake.

What Is the Planetary Health Diet?

The Planetary Health Diet was introduced by the EAT-Lancet Commission in 2019 as a global dietary framework designed to support both human health and environmental sustainability.

The goal is not necessarily to eliminate all animal products, but rather to create a balanced dietary pattern that emphasises:

• vegetables

• fruits

• legumes

• whole grains

• nuts and seeds

• healthy fats

• moderate amounts of animal foods

At the same time, the diet encourages reducing:

• red and processed meat

• ultra-processed foods

• excessive added sugars

• and environmentally intensive food production patterns.

Research suggests that greater adherence to the Planetary Health Diet is associated with:

• lower risk of cardiovascular disease,

• lower overall mortality,

• and a lower environmental footprint.

A large prospective study found that higher adherence to the Planetary Health Diet was associated with reduced risk of cardiovascular disease, cancer, respiratory disease, and neurodegenerative disease mortality.

The importance of this approach goes beyond personal nutrition. Food systems are estimated to contribute significantly to greenhouse gas emissions, land degradation, freshwater use, and biodiversity loss. Shifting toward more plant-forward dietary patterns may therefore support both public and planetary health.

What Is the Portfolio Diet?

The Portfolio Diet was originally developed as a dietary strategy specifically aimed at lowering LDL (“bad”) cholesterol naturally through food.

Rather than focusing on one “superfood,” the Portfolio Diet combines several cholesterol-lowering foods into a dietary “portfolio.”

The key components include:

• plant proteins such as beans, lentils, soy foods, and peas

• nuts

• viscous soluble fibres such as oats, barley, psyllium, and legumes

• plant sterols

• healthy unsaturated fats

The diet also recommends reducing:

• saturated fats

• processed meats

• and highly processed foods.

Clinical studies have shown that the Portfolio Diet can significantly reduce LDL cholesterol levels, sometimes approaching reductions seen with first-line cholesterol-lowering medications in certain individuals.

Research has also linked greater adherence to the Portfolio Diet with:

• lower cardiovascular disease risk,

• improved metabolic health,

• and lower inflammation markers.

One of the strengths of the Portfolio Diet is that it is based on adding beneficial foods rather than focusing only on restriction.

Where the Two Approaches Overlap

Although the Planetary Health Diet and Portfolio Diet were designed with different primary goals, they overlap considerably.

Both emphasise:

• more plant-based foods

• more fibre

• legumes and whole grains

• nuts and seeds

• healthier fat sources

• and fewer ultra-processed foods.

Interestingly, many foods that support cardiovascular and metabolic health also tend to have a lower environmental impact.

Examples include:

• beans and lentils

• oats and barley

• vegetables

• nuts and seeds.

This means that dietary choices beneficial for human health may often also support environmental sustainability.

Fibre – One of the Missing Pieces in Modern Diets

One of the strongest common themes in both dietary approaches is the importance of dietary fibre.

Many people consume far less fibre than recommended (for men, recommended is minimum 35g of fibre per day, for women it's 25g of fibre per day, for children it's 7g+ their age), despite its important role in supporting:

• gut microbiome diversity

• blood sugar balance

• satiety

• digestive health

• and cholesterol management.

Particularly beneficial are viscous soluble fibres such as beta-glucans, naturally found in:

• oats

• barley

• legumes

These fibres form a gel-like substance in the digestive tract, which may help reduce cholesterol absorption and support more stable blood sugar levels.

Fibre-rich diets have also been associated with lower risk of:

• cardiovascular disease

• type 2 diabetes

• colorectal cancer

• and obesity

Small Changes Can Make a Meaningful Difference

Supporting health and sustainability does not require dietary perfection. Even small shifts can have a meaningful impact:

• replacing some meat-based meals with legumes or incorporating them in meat-based meals such as bolognese sauce

• including more whole grains such as oats and barley

• increasing vegetables intake

• reducing ultra-processed foods

• and cooking more meals at home.

The focus does not need to be on strict rules, but rather on creating a more balanced and nutrient-dense dietary pattern over time.

Practical Foods That Fit Both Approaches

Many simple everyday meals align naturally with both the Planetary Health Diet and the Portfolio Diet.

Breakfast Ideas

• Oatmeal with berries, flaxseeds, walnuts, and cinnamon

• Overnight oats with chia seeds and kefir or plant (soy) yoghurt

• Whole grain rye bread with hummus and vegetables

• Greek yoghurt or kefir with nuts, seeds, and fruit

• Chia pudding with berries and chopped nuts

• Smoothies with berries, spinach, oats, flaxseeds, and protein-rich yoghurt or tofu

• Whole grain porridge with apple, cinnamon, and seeds

• Avocado on rye bread with sprouts and pumpkin seeds

Lunch and Dinner Ideas

• Lentil soup with root vegetables

• Bean and vegetable stews

• Chickpea curry with vegetables

• Mushroom barley orsotto

• Whole grain pasta with tomato, lentils, and vegetables

• Roasted vegetable quinoa bowls

• Stir-fried tofu with broccoli and brown rice

• Vegetable and bean chilli

• Stuffed bell peppers with lentils and vegetables

• Baked salmon with roasted vegetables and barley

• Mediterranean bean salad with olive oil and herbs

• Whole grain wraps with hummus, vegetables, and beans

• Warm lentil and roasted vegetable salads

• Minestrone soup with beans and vegetables

• Vegetable tray bakes with chickpeas and tahini dressing

• Buckwheat with mushrooms and greens

• Red lentil dhal with vegetables

• Cabbage and barley soups

• Sardines on rye bread with salad

• Oven-roasted cauliflower and chickpea bowls

Snacks and Smaller Meals

• Hummus with carrot, cucumber, or paprika sticks

• Apple slices with nut butter

• Handful of walnuts or almonds

• Roasted chickpeas

• Edamame beans

• Rye crisp-bread with avocado

• Natural unflavoured yoghurt with seeds

• Berry and oat smoothies

• Homemade energy balls with oats and nuts

• Pears with walnuts

• Cottage cheese with vegetables and seeds

Final Thoughts

Nutrition conversations often focus heavily on what people should avoid. But perhaps an equally important question is: What should we add more of?

More fibre. More plants. More whole foods. More diversity. More minimally processed ingredients.

The Planetary Health Diet and Portfolio Diet are not short-term trends or restrictive “detoxes.” They are science-based dietary patterns that encourage sustainable habits capable of supporting heart health, metabolic wellbeing, gut health, and potentially even environmental sustainability.

Perhaps healthy eating is not only about supporting our own future health — but also about helping create a healthier future for the planet itself. Think about it.....

If you would want to know how can you change your nutrition to support your every-day health better, to learn about some tips that work with your lifestyle, your resources, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com to schedule a session.