Dietitian · Planetary Diet Expert
I help people change their eating habits based on science — in a lasting way, tailored to their lifestyle and good for the planet.
I combine scientific knowledge with an individual approach — every nutrition plan is a response to specific needs and goals.
Individual consultations and personalised nutrition plans — for health, weight management, metabolic conditions and insulin resistance.
Adapting the EAT-Lancet diet to Polish conditions. I combine health with environmental care — without sacrificing flavour and the pleasure of eating.
Nutrition education for children and adults — cooking workshops, lectures and health programmes for schools, businesses and institutions.
"Healthy eating doesn't have to be complicated. A plan that really works is one tailored to your life — and one that doesn't burden the planet."
— Daria Kościółek
I hold a Master's degree in Dietetics — a graduate of the Medical University of Warsaw and the Warsaw University of Life Sciences (SGGW). My specialisation is the adaptation of the planetary diet (EAT-Lancet) to Polish conditions.
I believe healthy eating doesn't have to be complicated. My approach combines up-to-date scientific knowledge with practice — I create plans that actually work in everyday life.
I am the founder and editor of dietaplaneta.pl — a Polish knowledge hub on the planetary diet.
A dietary model that is good for both human health and the health of the planet. Science-based and accessible to everyone.
The planetary diet (EAT-Lancet) is a dietary model published by the Rockefeller Foundation–Lancet Commission. It is based mainly on plant foods — whole grains, vegetables, fruits, nuts and legumes.
It does not require full veganism. It allows small amounts of fish, dairy and poultry — a flexible flexitarian model, recommended from the age of 2.
Producing 1 kg of beef generates 60 kg of CO₂ and uses up to 10,000 litres of water. Meanwhile, 1 kg of peas is just 0.9 kg of CO₂. Our food choices have a real impact on the climate.
Form the energy base — rice, wheat, maize providing 811 kcal/day per EAT-Lancet recommendations.
Main protein source. Yellow lupin has 42 g protein/100 g — more than chicken breast (21.5 g).
Min. 500 g daily. Only 5% of Poles eat vegetables several times a day (Nat. Nutrition Test 2022).
Olive oil, rapeseed oil, nuts. Oleic acid lowers total cholesterol and LDL, raises HDL.
Answers based on current scientific research and a study on adapting the planetary diet to Polish conditions.
The planetary diet (EAT-Lancet Planetary Health Diet) is a dietary model published by the Rockefeller Foundation–Lancet Commission in 2015. The aim is a way of eating that does not burden the environment, is beneficial to health, and ensures access to safe food for a growing world population. Based mainly on plant foods, it allows small amounts of fish, dairy and poultry — a flexible flexitarian model.
No — the planetary diet does not require complete abstinence from meat. It significantly limits red and processed meat (14–28 g/day), but allows poultry (up to 58 g/day), fish (up to 100 g/day) and dairy (up to 500 g/day). It's a flexitarian model — the most eco-friendly change is significant reduction, not outright elimination.
The main protein sources are legumes and nuts. Yellow lupin contains 42 g of protein per 100 g — more than meat. Soy (35 g/100g) has the highest biological value among plant foods. The amino acid complementation principle is key: combining legumes with grains (hummus + pita, lentils + rye bread, beans + rice) gives a complete protein meal.
Livestock farming accounts for 18% of global greenhouse gas emissions. Producing 1 kg of beef generates 60 kg CO₂ and uses up to 10,000 litres of water — while 1 kg of peas is just 0.9 kg CO₂. 40% of the world's grain supply goes to animal feed, and 85% of farmed soy is used as livestock feed.
Yes — the planetary diet is recommended from age 2, with individual energy needs taken into account. Proper balance is crucial, especially for iron, zinc, calcium, vitamin B12 and omega-3 fatty acids. I run nutrition workshops dedicated to children and their parents.
A diet rich in legumes, whole grain products, vegetables, fruits and nuts is associated with lower risk of cardiovascular diseases, type 2 diabetes, obesity and certain cancers. Plant protein has anti-inflammatory, hypotensive and antioxidant effects.
Consultations are conducted online. We start with a detailed dietary interview, discussion of health status and goals. I create a personalised nutrition plan taking into account taste preferences, lifestyle and budget. Plans include recipes, a shopping list and practical tips.
Facts from scientific research and epidemiological data — showing how important everyday food choices are.
That's how much water is needed to produce a kilogram of beef. Pork requires 6,000 L, poultry — 4,000 L. Legumes use a fraction of these water resources.
Producing a kilogram of beef requires 7 kg of grain that could go directly to human tables. 40% of the world's grain goes to animal feed.
Poles throw away 5 million tonnes of food annually. 60% comes from individual consumers — a cultural and educational problem.
CBOS 2019 data. Obesity affects 21% of adults. WHO 2022: obesity is the fourth most common cause of death — 1.2 million per year worldwide.
In Poland, cardiovascular diseases account for 50% of all deaths. A plant-based diet has been shown to reduce this risk.
Average score achieved by Poles in the National Nutrition Test 2022 (N=101,211 people). Only 5% eat vegetables several times a day.
If you want to change your eating habits, take care of your health, or learn more about the planetary diet — write to me.
Online consultations
kontakt@dariakosciolek.pl