Simple, Practical, Science-Based Tips for a Long Healthy Life from Experts in Nutrition and Exercise Science
(Disclosure: I attended a sponsored conference and one of the sessions focused on optimal diets and planetary health. The session was sponsored by Beyond Meat. I was not asked to write this post and I was not compensated for writing this post.)
There are so many terms to describe those who choose to give up meat and other animal-sourced foods:
- Vegan (those who eat no animal foods)
- Vegetarian (those who don’t eat meat, poultry, or fish, but may include dairy and eggs)
- Pescatarian (those who eat fish but no meat or poultry)
- Flexitarian (those who eat a mostly plant-based diet but occasionally eat animal foods)
Which leads us to another term: reducetarian. As the name implies, the aim is to reduce consumption of all animal foods for personal health and planetary health. It’s not a new idea, but it’s been given a name. Think of Meatless Monday, as one example. “Modern day movements, including reducing animal-sourced foods, are shaping food culture,” says Janet Helm, a conference speaker, registered dietitian and trends guru at Food at the Helm. And while you may think this is trending with younger generations, Helm reports that “34% of baby boomers say they are eating less meat, compared to 32% of Gen Z.” Eating less meat may lead to a reduction in saturated fat which in turn is linked to a lower risk of many chronic diseases.
There are many plant-based meat alternatives in the market, but taste is still the number one driver of food purchases (number two is price) and consumers are increasingly looking at the health value of a food. Plant-based meats often get lumped in with the “ultra-processed” food category, but I encourage you to look beyond processing and look for nutritional value. I got a chance to taste the new Beyond Burger at a sponsored conference and it tasted great and delivered on nutrition. The new burger has only 2 grams of saturated fat (75% less saturated fat than a burger made with 80/20 ground beef) and 20% less sodium. Using avocado oil, a heart healthy fat, helped them achieve saturated fat reduction. With 21 grams of protein, from peas, brown rice, lentils, and faba beans, it provides the protein that older adults need. These burgers will be a good addition to summer grilling for those who don’t eat meat or are “reducetarians.”
Will eating less meat make you healthier of save the planet? Your health depends on many factors and if eating less meat means eating more vegetables, pulses (beans, peas, lentils), fruits, and whole grains, then it probably will be good for your health. It is all about the substitutions made when eating less meat or less of anything.
What about planetary health? We often hear that greenhouse gas emissions are caused by eating meat, but that is not the whole story. Greenhouse gas emissions from agriculture are only about 10% of emissions with transportation, electricity generation, and industry accounting for the largest share. Meat is a valuable source of nutrients for people around the globe and is an important part of many cultural dietary practices. So, consider many factors before deciding to change your diet. As UC Davis CLEAR Center succinctly puts it, beef is not a four-letter word.
One overlooked source of greenhouse gas emissions is food waste. Americans throw out 30-40% of household food. That ends up in a landfill. The greenhouse gas methane is emitted when food rots in landfills, making discarded food the top source of methane production from municipal landfills. Read more about food waste with the author of Zero Waste Cooking below.
What Does It Mean For You?
- If you choose to reduce animal protein, consider your “why” (health, animal welfare, religious beliefs, etc) and then select protein-rich foods, such as pulses (beans, peas, lentils) and soy to ensure adequate protein and nutrient intake.
- When choosing plant-based meats, check the nutrition facts panel and ingredient list and look for lower saturated fat and sodium levels.
- Reduce your food waste by checking your fridge, freezer, and pantry before you plan meals and shop. And shop from a list….it really does help reduce food waste.
- When dining out, think twice about leftovers. Are you really going to eat the leftovers, or will they end up in the trash? If, like me, you’ve forgotten to bring the leftovers from the car to the fridge, think about ordering small…an appetizer for your entrée and a side salad to avoid the leftovers.
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