Researchers in Portugal studied 347 adults to see if eating foods that are both healthy and good for the environment also provides better nutrition. They found that people who followed a sustainable and healthy diet were much less likely to be missing important nutrients like fiber, vitamins, and potassium. The study suggests that when you choose foods that help the planet—like plant-based options and locally-grown produce—you’re also more likely to get all the vitamins and minerals your body needs. This is good news because it means you don’t have to choose between helping the environment and taking care of your health.
The Quick Take
- What they studied: Whether eating a diet that’s both healthy for people and good for the planet helps you get all the nutrients your body needs
- Who participated: 347 Portuguese adults who filled out detailed surveys about what they eat between October and December 2022
- Key finding: Adults who followed a sustainable and healthy diet were 86-89% less likely to not get enough fiber, vitamins A, E, and C, folate, and potassium compared to those who didn’t follow this type of diet
- What it means for you: Choosing foods that are sustainable (better for Earth) and healthy appears to naturally help you get the nutrients you need, though you should still talk to a doctor or dietitian about your specific nutritional needs
The Research Details
This study collected information from 347 Portuguese adults using questionnaires they filled out themselves. Researchers asked detailed questions about everything the participants ate and drank over a period of time using a food frequency questionnaire—basically a checklist of foods where people report how often they eat them. The researchers then scored how well each person followed a sustainable and healthy diet using a special scoring system called the Sustainable and Healthy Eating Diet index. They also checked whether each person was getting enough of 18 different nutrients that are important for health, like vitamins and minerals. The study was conducted between October and December 2022, capturing typical eating patterns during that time period.
This research approach is important because it looks at real people’s actual eating habits rather than just testing nutrients in a lab. By studying Portuguese adults specifically, the researchers could look at how people eat in a country where traditional Mediterranean diet patterns mix with modern Western eating habits. This helps us understand whether sustainable eating—which focuses on foods that are better for the environment—naturally provides good nutrition without requiring special supplements or complicated meal planning.
This study has some strengths: it used a validated scoring system to measure sustainable eating, it checked for 18 different nutrients, and it adjusted for other factors that might affect nutrition. However, readers should know that this was a snapshot study (cross-sectional), meaning it shows associations at one point in time rather than proving cause-and-effect. The sample size of 347 is moderate, and all participants were Portuguese, so results may not apply equally to other populations. The study relied on people remembering and accurately reporting what they ate, which can sometimes be inaccurate.
What the Results Show
The main finding was clear: people who followed a sustainable and healthy diet much more consistently got enough of important nutrients. Specifically, those with higher adherence to this type of diet were significantly less likely to have inadequate intake of fiber (86% lower risk), vitamin A (89% lower risk), vitamin E (87% lower risk), folate (86% lower risk), vitamin C (81% lower risk), and potassium (81% lower risk). The researchers also found that people with higher adherence were much less likely to have six or more nutrient deficiencies at the same time—their risk was 92% lower. These are substantial differences that suggest sustainable eating patterns naturally provide better nutrition. The study adjusted for other factors like age, education, and physical activity to make sure these differences were really about the diet itself.
Beyond the main nutrients, the study also found lower risks of inadequate vitamin B6 and selenium intake in people following sustainable diets. Interestingly, the study showed that the benefits weren’t just about one or two nutrients—people eating sustainably tended to do better across the board. This suggests that sustainable diets, which typically emphasize whole grains, legumes, vegetables, fruits, and nuts while limiting processed foods, naturally provide a wider variety of nutrients.
This research aligns with previous studies showing that Mediterranean-style diets (which are both sustainable and healthy) provide excellent nutrition. However, this study is particularly valuable because it specifically examines the Portuguese population and directly compares sustainable eating with nutritional adequacy. Previous research has often looked at these topics separately, so this study fills a gap by showing they work together. The findings support the growing body of evidence that eating for environmental sustainability doesn’t mean sacrificing nutrition—in fact, it appears to improve it.
The study has several limitations to consider. First, it’s a snapshot in time, so we can’t prove that eating sustainably causes better nutrition—only that they go together. Second, people reported their own eating habits, which can be inaccurate from memory or social desirability bias (wanting to seem healthier than they are). Third, the study only included Portuguese adults, so results may not apply to other countries with different food systems and dietary traditions. Fourth, the sample size of 347 is moderate, which means some findings might not hold up in larger studies. Finally, the study didn’t account for supplement use, so some participants might have been getting nutrients from vitamins rather than food alone.
The Bottom Line
Based on this research, adults should consider shifting toward more sustainable food choices, which appear to naturally provide better nutrition. This means eating more plant-based foods, whole grains, legumes, vegetables, and fruits while reducing processed foods and animal products. The evidence is moderately strong (this is one good study, but more research would strengthen the conclusion). However, individual nutritional needs vary, so it’s wise to consult with a healthcare provider or registered dietitian, especially if you have specific health conditions or dietary restrictions.
This research matters for anyone interested in eating healthier while helping the environment—basically, anyone who wants to do good for themselves and the planet. It’s particularly relevant for adults in Western countries where processed foods dominate. People with specific nutrient deficiencies, pregnant women, older adults, and those with certain health conditions should work with a healthcare provider to ensure they’re meeting their individual needs. The findings are less directly applicable to people in food-insecure situations where food choices are limited by availability and cost.
You wouldn’t see dramatic changes overnight, but research suggests that dietary changes typically show measurable improvements in nutrient levels within 4-8 weeks if you’re consistent. However, some benefits like improved energy and digestion might be noticed within 2-3 weeks. For long-term health benefits like improved bone health or reduced disease risk, you’d need to maintain these eating patterns for months to years.
Want to Apply This Research?
- Track daily servings of plant-based foods (vegetables, fruits, legumes, whole grains, nuts) and note energy levels and digestion quality weekly. Aim for at least 5 different colored plant foods daily and track how many days per week you achieve this goal.
- Start by replacing one animal-based meal per week with a plant-based alternative, then gradually increase. Use the app to log meals and get feedback on nutrient variety. Set reminders to try one new sustainable food each week.
- Monthly, review your adherence to sustainable eating patterns and track any changes in how you feel (energy, digestion, mood). Every 3 months, assess whether you’re getting more variety in your diet. Consider periodic blood work with your doctor to verify nutrient levels if you have concerns.
This research shows an association between sustainable eating and better nutrition, but it does not prove that one causes the other. Individual nutritional needs vary based on age, sex, health status, medications, and other factors. Before making significant dietary changes, especially if you have existing health conditions, nutrient deficiencies, are pregnant or breastfeeding, or take medications that interact with nutrients, consult with a healthcare provider or registered dietitian. This information is for educational purposes and should not replace professional medical advice.