Health Council updates guidelines: eat less meat, more legumes and nuts

For those seeking a diet that supports personal health and environmental sustainability, the Health Council’s new guidelines emphasize decreasing meat intake while increasing consumption of legumes and nuts. The council advises limiting red meat to 200 grams per week and recommends 250 grams of legumes, including beans, lentils, and peas, as superior protein sources.

After reviewing the scientific evidence, the Health Council committee concludes that it is “convincingly established” that eating red and processed meat raises the risk of heart disease and stroke. The committee also considers the increased risk of type 2 diabetes and colorectal cancer to be “plausible.”

Reducing meat consumption and increasing the intake of legumes not only improves health but also lessens environmental impact. According to the report, “meat consumption in the Netherlands has the highest environmental footprint of all foods.”

Livestock farming produces ammonia emissions, a leading cause of the nitrogen crisis, and indirectly drives deforestation, as much of the soy used for animal feed in South America is grown on previously natural land.

While plant-based foods should make up the bulk of the diet, a limited amount of meat can still be beneficial, providing essential nutrients such as iron and vitamin B12. White meats like chicken and turkey are recommended, and 100 grams of fish per week, ideally fatty varieties, can be part of a healthy eating pattern.

Foods that are healthy are often environmentally friendly, though not always. Dairy products such as milk and yogurt are associated with reduced risks of certain chronic illnesses and colorectal cancer.

Yet, after meat, dairy production has the greatest environmental impact. Additionally, dairy contributes small amounts of PFAS and dioxins to the diet. Considering all factors, the Health Council recommends “a few servings per day.”

The health impacts of meat and dairy alternatives are not yet well understood, so the Health Council does not recommend them, but neither does it see a reason to discourage their use. The committee behind the guidelines urges “robust government measures” to make healthy, sustainable food the norm.