Laudato Si' Common Care for Our Common Home Francis of Assisi Academy for Planetary Health
Laudato Si' Common Care for Our Common Home    Francis of Assisi Academy for Planetary Health

Make a Healthy Diet 

"Pope Francis has repeatedly supported the importance of an approach centered on sustainable food systems that would offer healthy diets accessible to all, noting the fact that in the 21st century «hunger is not only a tragedy for humanity, but also shame» (Pope Francis, Video-Message for the World Food Day, 16 October 2020).

Scientific targets for a planetary health diet, with possible ranges, for an intake of 2500 kcal/day.

 

Healthy diets have an optimal caloric intake and consist largely of a diversity of plant-based foods, low amounts of animal source foods, contain unsaturated rather than saturated fats, and limited amounts of refined grains, highly processed foods and added sugars. 

 

  • 230 g of cereals per day: e.g. 2 slices of wholemeal bread and 6 tablespoons of oatmeal or 3 tablespoons of muesli, 1 portion of cereal ice cream, and 1 slice of wholemeal bread
  • 350 g of potatoes per week: e.g. 2 x per week, 3 medium potatoes each time
  • 300 g of vegetables per day: e.g. a handful each of peppers, lettuce and broccoli or a handful each of tomatoes, pumpkin and leek or other seasonal vegetables.
  • 200 g of fruit daily: e.g. a handful each of apples, peaches or other seasonal fruit
  • 525 g of legumes per week: e.g. one portion of lentils, chickpeas, beans, soy drink or tofu per day
  • 350 g nuts per week: e.g. a handful of walnuts, hazelnuts, pumpkin seeds or sunflower seeds every day
  • 250 g dairy products per day: e.g. a small yogurt and 1 piece of cheese
  • 100 g meat (beef, pork or lamb) per week: e.g. 2 x per month a steak á 200 g or 2 x per week sausage á 50 g
  • 200 g poultry per week: e.g. 1- 2 portions of chicken meat
  • 1 x fish per week
  • 2 small eggs per week
  • 40 g high-quality fats: daily 3 - 4 tablespoons vegetable oil (rapeseed, olive, sunflower, walnut oil...)
  • 12 g saturated fats
  • 31 g sugar per day (all types of sugar)  

 

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