This post was written by my friend, Katie Winzenburger, who was kind enough to pick up the slack I’ve left behind while settling into my new Seattle home. This is part 2 of a series of guest posts that highlight how other people in my life are applying sustainable practices to their lives. I promise there will be more traditional Zero Waste Bystander posts coming soon, but in the mean time, enjoy these fresh takes on eco-conscious living!
We’re the most overweight, yet malnourished country.
The anchors of a Western diet are meat and dairy, especially for us Midwesterners. An average Midwesterner’s final meal of the day probably includes meat, potatoes, and if lucky, peas or corn. This is likely with a breakfast meat and a luncheon meat sandwich already under our belt, pun shamefully intended. Less than 20% of the population gets the recommended amount of fruits and vegetables a day. We’re not starving, but we’re not functioning at full capacity.
This is not to blame us middle country folk for our diet; it is a testament of what was and is bountiful in our parts. There are plenty of people who are accustomed to this way of eating in other parts of the country as well. With that being said, it may be a tad overestimated as to how much meat and dairy is needed, and is safe, in the diet, as well as how much of their production our environment can hold.
So how much moo juice do we need?
Growing up we were told to drink our milk at every meal, even if it meant disguising it with chocolate syrup or strawberry powder. It is true that our bodies need calcium to function. It is also true that calcium can be found in plants, such as dark leafy greens, i.e. the super food, kale.
Something also to keep in mind is that cow’s milk, even when free of artificial growth hormones, still has hormones produced by the cow to fatten her calf. It is a matter of personal choice as to whether or not this is an issue for you; scientific research seems to be mixed.
Dairy products can also have its place in certain diets: yogurt for probiotics, cheese for protein, dairy in general for calcium. Can you get these nutritional benefits through plant-based foods? Sure. That again is a matter of personal conclusions.
There has been some mixed research on whey protein’s (a milk protein) risk for cancer, but there are some issues with study design. As a dietitian, I see obviously divided camps, which could be a blog post all of its own. For the purpose of length, I’m going to advocate for at the very least, moderation. I’m a big cheese lover, but a pound of the stuff a day is not going to reflect well on my next cholesterol check.
Meat’s powerhouse macronutrient is protein.
Consider these facts:
- Any meat or fish the size of the palm of an average hand, about the thickness of a deck of cards, is around 21 grams of protein.
- If dining out, the amount of meat being served is usually close to, if not double, this portion size.
Conclusion: The average American gets much more protein in his or her daily diet than needed.
If you’re consuming meat at breakfast, lunch, and dinner, protein in the diet is likely excess to actual need. A male who weighs around 190 pounds would need around 70 grams of protein a day, if no strain on his body due to say, illness or wounds. A woman or man weighing less would need even less than that (if you would like to figure out how much protein you need a day, divide your weight in pounds by 2.2, then multiply by 0.8).
The protein in plant foods adds up faster than what is typically thought.
A piece of whole grain bread can have 5 grams of protein. Various nuts can have around 7 or 8 grams per ¼ cup serving. Quinoa and split peas have around 14 grams per serving. The liver can store amino acids to make complete proteins throughout the day.
So why to cut back on protein obtained from meat? Because cancer.
I work as a dietitian in a cancer center, so cancer prevention is my prime reason to avoid overeating meat. When meat is cooked at a high heat, such as grilling, roasting or frying, carcinogenic (substance which could lead to cancer) compounds known as advanced glycation end products (AGEs) form. Ways to decrease the amount of these compounds include marinating meats with a vinegar or citrus base, and cooking longer and slower, such as in a slow cooker.
While carbohydrates such as fruits and vegetables also contain AGEs, their levels are typically much lower after cooking than meats (Note: sugary processed foods, as well as oils, are also high in AGEs, but that would be yet another blog post). The International Agency for Research on Cancer, as well as the World Health Organization, also recently released their classification of processed meat as a carcinogen, and red meat as a possible carcinogen.
All that being said, I’m not saying you must be a vegetarian. The takeaway is the less meat you have, the less risk you will encounter. Alcohol is classified as carcinogenic, but in moderation, it can be part of a healthy diet. The goal is to have a diet rich in healthy antioxidants from fruits and vegetables, and minimal carcinogen exposure. How much a person dabbles in carcinogens is ultimately a personal choice.
Healthy diet soap box aside, meat and dairy may be an environmental concern as well.
Meat, milk and egg production uses a third of the world’s fresh water. Cattle being fed grains instead of grass is a more efficient system. It takes a lot more pasture to feed just one grass-fed cow. Pigs provide much more meat than the energy required, versus cattle. So even just decreasing the amount of beef and dairy we eat could significantly decrease the amount of land dedicated to these animals. Then of course there is the issue of methane gas released by animals, how much exactly cannot seem to be pinpointed. It is estimated to be around 1/5 of the total methane gas emitted.
A common opposing argument is the question of the amount of land it would take to feed everyone on a plant-based diet. So much produce goes to waste due to it not being up to par for grocery store standards. Then the fruits and vegetables that do make it are not always purchased before their time is up at the store. So it’s hard to say how much land we would need and how that would be an issue before we even address food waste, again another post for another day. At this point, I’m just advocating for meat and dairy in moderation.
Regardless of your view on whether or not global warming is actually happening, the fact of the matter is, the higher up on the food chain an animal (humans included) is, the more it takes to support. So the amount of resources our food takes to make it to our plate may be pretty high, depending upon what is on it. There can be a great disconnect between us humans and our food. We are all guilty of looking at the box, container, or even food itself and forgetting the life it had before our plate. Whether plant or animal, it took a lot of work to grow/raise it, harvest/kill it, and bring it to the store, then your house.
Diet is a very personal component of someone’s life.
I’m not here to say go vegan, vegetarian, or somewhat inversely, Paleo. Everyone’s body is different and may have different needs, but hopefully produce is always the base of a diet. I am asking to know the impact your diet carries, not just for your health, but also for our planet.