There’s a deep connection between diet and environment.
The choices we make at the dinner table don’t just affect our health; they also impact the health of our planet.
The best diet for our health
Leading medical and scientific organizations worldwide agree on the guidelines for a healthy diet. These recommendations help us identify which foods to prioritize and which to limit or avoid to maintain good health and prevent diseases like obesity, cardiovascular disease, diabetes, and various types of cancer.
A recent study by the American College of Lifestyle Medicine reviewed the nutritional recommendations from 78 international medical and scientific societies, published between 2010 and 2021. The goal was to define the fundamental characteristics of a truly healthy diet.
The research results highlight that the most beneficial diet for our health is based on:
- Regular consumption of vegetables, fruits, whole grains, legumes, nuts, and seeds.
- Controlled consumption of fish, poultry, dairy, and eggs.
- Limited or no consumption of red meat and processed meats. [1]
The best diet for our planet?
The production of the food we eat has a significant environmental impact: it generates greenhouse gases (responsible for global warming), requires vast amounts of land, and uses enormous quantities of water.
But not all foods are equal in terms of their ecological footprint.
Is there a correlation between foods that are good (or bad) for our health and those that are good (or bad) for our planet?
In this article, we’ll thoroughly explore this question, focusing specifically on how the different categories of foods we consume affect the planet’s health.
We’ll uncover a surprising link between diet and the environment.
The intertwined fate of diet and environment: taking care of ourselves means taking care of our planet!
The following chart clearly illustrates the impact of major food groups on our health (represented by the green bars) and on the environment (shown by the red bars).
- The green bars indicate the number of guidelines from leading international medical and scientific societies that recommend consuming these foods for good health. A long green bar suggests the food is highly recommended for well-being.
- The red bars display the environmental footprint of producing these foods, considering greenhouse gas emissions, land use, and water consumption. A long red bar indicates a significant negative impact on the environment.
To allow for a practical comparison of the impact, the environmental data (the red bars) refer to the resources needed to produce a single serving of food. Serving sizes for each food were established based on scientific recommendations (raw weight): vegetables 80g, fruits 150g, whole grains 75g, legumes 75g, nuts and seeds 30g, fish 115g, poultry 100g, cheese 40g, eggs 120g, red meat 100g.
Plant-based foods: Vegetables, fruits, whole grains, legumes, nuts, and seeds
These are the pillars of a healthy diet. Medical and scientific societies recommend their daily consumption.
Not only are plant-based foods absolutely the healthiest for humans, but they also have the lowest environmental impact.
Animal-based foods: Fish, poultry, cheese/dairy, eggs
Most medical and scientific societies suggest moderate consumption of at least one of these animal-based foods, as part of a healthy and balanced diet. In other words, they are recommended regularly, but less frequently than plant-based foods.
As you can see from the red bars in the chart, this group of foods has a greater environmental impact than plant-based foods.
Therefore, the recommendation for less frequent consumption of these foods makes sense not only for our health but also for the planet’s.
Red meat
At the opposite extreme, we find red meats, whose consumption is discouraged by medical and scientific societies due to their negative impact on our health.
Red meat consumption is, in fact, associated with an increased risk of cancer, cardiovascular disease, diabetes, and a shorter lifespan. [2] [3] [4] [5]
In addition to being the most detrimental food for our health, red meats have a disproportionately larger impact on environmental resources and the health of our planet, as clearly shown by the data presented in the chart.
Diet and environment: The massive gap between plant and animal foods
Over the last fifty years, increased food production has undoubtedly improved global quality of life. Yet, this progress has unfortunately led to the adoption of less healthy eating habits.
We’ve shifted from traditional diets, rich in quality plant-based foods, to eating patterns characterized by high calorie intake, ultra-processed foods, and an ever-increasing consumption of animal products.
As we’ve already highlighted, the link between diet and environment is extremely strong: our eating habits profoundly influence not only our health but also that of our planet. The choices we make every day contribute to a series of increasingly urgent environmental problems, but the extent of this impact largely depends on which diet we follow.
This connection becomes clear when we compare the environmental impact of plant-based versus animal-based foods.
Land use
Agriculture is a major driver of global environmental change. Its impact extends beyond climate change, also contributing to deforestation, desertification, and damage to coral reefs and marine ecosystems [6].
Let’s delve into the implications of meat production.
First, it requires cultivating vast quantities of crops, like grains, to feed livestock. This often involves using large tracts of land, frequently obtained by clearing forests [7].
Converting land for cattle ranching and feed cultivation is one of the primary causes of deforestation, especially in crucial tropical regions like the Amazon [8]. This deforestation not only leads to loss of natural habitats and decreased biodiversity but also releases enormous amounts of carbon stored in the soil into the atmosphere, further exacerbating climate change [8].
If we directly consumed the grains ourselves instead of feeding them to livestock, the agricultural system would be significantly more efficient and less polluting.
To get an idea of the disproportionate consumption of meat worldwide, consider that the biomass of animals raised for slaughter is more than 15 times that of wild fauna [8].
It’s estimated that a global transition to plant-based diets could reduce overall agricultural land use by between 73% and 75% [9].
This significant reduction is mainly due to the decreased need for land for grazing and feed cultivation. While not all pastureland is suitable for crops, a decrease in meat and dairy consumption would still lead to a substantial reduction in the overall demand for agricultural land [9].
Water usage
Perhaps even more alarming is that meat production, especially beef, can require an extremely high amount of water.
The connection between diet and environment is also evident in the consumption and pollution of water resources. Agriculture, in fact, is among the largest consumers of fresh water globally, accounting for a considerable share of total withdrawals, estimated between 70% and 80% [12].
Within the food sector, animal products, particularly meat, dairy, and eggs, have a higher water footprint compared to plant-based foods. Even dairy products, like cheese, require significant water consumption [10].
In livestock farming, water is essential for animal drinking, for meeting their various needs, and for irrigating the crops grown for their feed [13].
To produce just one kilogram of beef, an impressive amount of water is needed, with estimates ranging from approximately 7,000 liters [10] to as much as 15,415 liters per kilogram [11].
Beyond direct consumption, agricultural activities contribute to the pollution of water bodies due to the runoff of nutrients and pesticides, especially from waste produced in intensive farming [14].
Once again, it’s clear that healthier diets, predominantly based on plant-based foods, can lead to substantial reductions in water consumption within the food system [13].
Greenhouse gas emissions
Food production is one of the main contributors to global greenhouse gas emissions, accounting for approximately 30% of the total [7].
The livestock sector alone, in particular, represents a significant portion, estimated at around 14.5% of overall emissions [8].
It’s crucial to understand how different stages of the food system contribute to these emissions.
Agriculture and land use are among the biggest factors, often involving deforestation to expand cultivable land [7].
In addition to the carbon dioxide released from deforestation, cattle and sheep emit methane during digestion, a greenhouse gas with a significantly higher global warming potential than carbon dioxide over a 100-year horizon [8].
To give you an idea of the scale, consider that producing just one kilogram of beef generates about 99 kilograms of CO2-equivalents, while the same amount of peas emits only 1 kilogram [15].
Livestock waste and chemical fertilizers used for growing feed also contribute to the emission of nitrous oxide, another potent greenhouse gas [7].
This notable difference highlights how our food preferences (especially for protein) can significantly influence our carbon footprint.
To make the idea even more tangible, consider this:
“Every four pounds of beef you eat contributes to as much global warming as flying from New York to London — and the average American eats that much each month.” [16]
The Newyorker “Can a burger help solve climate change?”
Focus on what you eat, more than where your food comes from!
To further understand the connection between diet and the environment, let’s analyze the impact of different food choices in terms of greenhouse gas emissions. The table below offers a detailed comparison of average emissions per kilogram for various food products.
We’ve already seen how red meat production causes disproportionately higher greenhouse gas emissions compared to plant-based foods. But what drives this enormous amount of emissions?
Often, we tend to think that buying local products is the best way to save the planet. In reality, that’s not entirely accurate.
Data clearly shows that food transportation contributes in an almost negligible way to greenhouse gas emissions.
While it’s great to shop locally, the impact of transport is truly minor.
What makes the real difference is the choice of foods we put on our plate: if we want to significantly reduce greenhouse gas emissions (and improve our health), we need to eat less red meat, or eliminate it entirely.
Diet and environment: The hidden impact of food waste
The environmental impact of food production is significantly amplified by the enormous problem of food waste. This phenomenon, occurring at every stage of the system from production to final consumption, carries significant environmental repercussions [7].
Globally, and particularly in the United States, immense quantities of food are wasted.
Consider that in the U.S., up to 40% of all food produced goes uneaten, and about 95% of food scraps end up in landfills. Food decomposing there releases methane, a greenhouse gas with a global warming potential significantly higher than carbon dioxide [7].
Worldwide, it’s estimated that a full third of food produced is thrown away without being consumed, generating colossal environmental impacts [17].
Furthermore, the concept of “metabolic food waste” adds another dimension to the impact of our consumption habits.
This refers to the resources used to produce excess food that contributes to obesity and various other metabolic diseases [18]. Essentially, it’s unnecessary food that, if consumed, actually makes us sick. It’s a different kind of waste, and paradoxically, it would be much better to throw this food away than to eat it—though, of course, the ideal would be not to produce it at all.
Just consider that, in the United States alone, food companies produce and “induce” the consumption of approximately 4000 calories of food per person per day, double the average adult’s need, which is around 2000 calories [15].
What diet can we adopt for our health and the environment’s?
We’ve clearly seen how foods that benefit our health are also good for our planet. Conversely, foods detrimental to our health are the same ones that harm the environment.
Is this a coincidence, or are there deeper reasons that can explain this surprising connection?
This is a fascinating and complex question to address solely with scientific tools. However, I like to think that this connection is no accident at all.
We humans are an integral part of the environment we live in. Even if we’re not always fully aware of it, there’s no clear boundary between “us” and the world around us.
Think about the air that enters and leaves our bodies in a continuous cycle: a constant exchange between something from the environment (the air) that enters us and then returns outside. The same applies to the water we drink and the food we eat every day. A piece of the environment, of the “outside world,” enters us daily and, just like the air we breathe, allows us to stay alive.
Just like our bodies, the planet and the environment around us also work to preserve their own health and balance, to “live” as long as possible.
It’s not surprising, then, to observe a deep connection between diet and environment: the foods that compromise our health are precisely those that also damage our planet.
And it makes perfect sense that the choices that benefit our well-being are also good for the environment. The relationship between diet and environment is unequivocal:
It’s becoming increasingly clear how the food choices that keep us healthy extraordinarily coincide with those that most respect our planet [12].
The best diet for our health is the best diet for our planet
As we’ve observed, consuming a variety of healthy plant-based foods is fundamental to preserving our well-being and protecting ourselves from chronic diseases. Predominantly plant-based diets, rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, are associated with a lower risk of premature mortality and offer protection against non-communicable diseases [12].
These same diets also have a lower environmental impact, characterized by reduced greenhouse gas emissions, less land use, and lower water consumption compared to eating patterns rich in animal products [7].
It’s interesting to note how, even within plant-based diets, the healthiest options—those focused on whole, minimally processed foods—produce better environmental outcomes than those that include large quantities of refined grains and sugary drinks [19].
Award-winning author Michael Pollan offers a brief yet powerful summary of this “ideal diet” in his seven-word manifesto:
Eat food, not too much, mostly plants.
Michael Pollan
This easy-to-remember principle is fully aligned with the latest scientific evidence on nutrition and serves as an excellent guide for most people.
What can we actually do to adopt a diet friendly to both health and the environment?
There are many actions we can take to improve our eating habits in a sustainable and healthy way. However, to start, I recommend focusing on these two key points:
- Eat more whole, minimally processed plant-based foods and less animal-based foods.
- Reduce food waste. Plan your meals in advance and buy only what you actually need.
These two habits can make an enormous difference for your health and for the environment. Making small, gradual changes to your eating routine can have an immensely positive impact on our planet.
So, the next time you go grocery shopping, reflect on the environmental impact of your food choices. With small changes to your diet, you can help protect both your health and that of our planet, for yourself and for future generations.
Diet and environment: Download the infographic to boost your health and the planet’s!
Want to make more conscious food choices and protect both your health and the environment?
Click the image to download the infographic!
You’ll find a practical guide with planet- and health-friendly foods, key data, and useful tips for a better future.
Start making better choices today!
Continue your journey toward a healthier lifestyle
If you haven’t already, sign up for my newsletter using the box below to receive tips, information, inspiration, and updates to start and progress on your journey toward healthier, more delicious eating.
I’d really love to stay in touch!
Read in Italian: Dieta e ambiente: i cibi per la salute nostra e del pianeta
References
[1] Diet and environment – Commonalities among Dietary Recommendations from 2010 to 2021 Clinical Practice Guidelines: A Meta-Epidemiological Study from the American College of Lifestyle Medicine, accessed June 7, 2025, https://www.sciencedirect.com/science/article/pii/S2161831323002764
[2] Diet and environment – Carcinogenicity of consumption of red and processed meat, accessed June 7, 2025, https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(15)00444-1/abstract
[3] Diet and environment – Increased heart disease risk from red meat may stem from gut microbe response to digestion, accessed June 7, 2025, https://newsroom.heart.org/news/increased-heart-disease-risk-from-red-meat-may-stem-from-gut-microbe-response-to-digestion
[4] Diet and environment – Red meat consumption associated with increased type 2 diabetes risk, accessed June 7, 2025, https://hsph.harvard.edu/news/red-meat-consumption-associated-with-increased-type-2-diabetes-risk/
[5] Diet and environment – Healthy lifestyle: 5 keys to a longer life, accessed June 7, 2025, https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186
[6] Diet and environment – What Is Sustainability, and What Does It Have To Do With Food? Accessed June 7, 2025, https://www.hsph.harvard.edu/nutritionsource/sustainability/
[7] Diet and environment – Food and Climate Change: Healthy diets for a healthier planet – the United Nations, accessed June 7, 2025, https://www.un.org/en/climatechange/science/climate-issues/food
[8] Diet and environment – Interactive: What is the climate impact of eating meat and dairy? – Carbon Brief, accessed June 7, 2025, https://interactive.carbonbrief.org/what-is-the-climate-impact-of-eating-meat-and-dairy/index.html
[9] Diet and environment – If the world adopted a plant-based diet, we would reduce global agricultural land use from 4 to 1 billion hectares, accessed June 7, 2025, https://ourworldindata.org/land-use-diets
[10] Diet and environment – The Water Footprint of Food – FoodPrint, accessed June 7, 2025, https://foodprint.org/issues/the-water-footprint-of-food/
[11] Diet and environment – Chart: How Thirsty Is Our Food? | Statista, accessed June 7, 2025, https://www.statista.com/chart/9483/how-thirsty-is-our-food/
[12] Diet and environment – Multiple health and environmental impacts of foods – PMC, accessed June 7, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC6859310/
[13] Diet and environment – U.S. Food-Related Water Use Varies by Food Category, Supply Chain Stage, and Dietary Pattern | Economic Research Service – USDA ERS, accessed June 7, 2025, https://www.ers.usda.gov/amber-waves/2021/august/u-s-food-related-water-use-varies-by-food-category-supply-chain-stage-and-dietary-pattern
[14] Diet and environment – The Environmental Cost of Food | New York Agriculture in the Classroom, accessed June 7, 2025, https://newyork.agclassroom.org/matrix/lesson/744/
[15] Diet and environment – U.S. Food System Factsheet, accessed June 7, 2025, https://css.umich.edu/publications/factsheets/food/us-food-system-factsheet
[16] Diet and environment – Can a Burger Help Solve Climate Change? Accessed June 7, 2025, https://www.newyorker.com/magazine/2019/09/30/can-a-burger-help-solve-climate-change
[17] Diet and environment – Harvard T.H. Chan School of Public Health – The Nutrition Source – Food Waste, accessed June 7, 2025, https://www.hsph.harvard.edu/nutritionsource/sustainability/food-waste/
[18] Diet and environment – Ecological impact and metabolic food waste of overweight and obese adults in Northern European and Mediterranean countries – Frontiers, accessed June 7, 2025, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1505238/full
[19] Diet and environment – Plant-Based Dietary Patterns for Human and Planetary Health – PMC, accessed June 7, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC9024616/