11.5: Moderation in Protein Intake
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Populations at both ends of the spectrum of protein intake—those deficient and those with an overabundance—can benefit from a change. Foods rich in high-quality protein are often rich in saturated fat and high in calories. Meat, milk, and egg also have no fiber. The typical American diet can generally be improved by smaller amounts of foods high in fat and calories, whereas more of these foods can “cure” malnutrition in low-income countries.
Grains, vegetables, and fruit are lower in protein (in amount and quality), are lower in fat and calories, and are rich in fiber (Table 11-3). As discussed in earlier chapters, the typical American diet can be improved by more of these foods. In contrast, much of the malnutrition in low-income countries stems from diets with only these foods.
Table 11-3: Calories, Protein, Fat, Fiber in Food
Many native diets are traditionally moderate in protein. Animal foods are not the center of the meal, as they are in the American diet. Rather, they are often just an ingredient in the main course—Chinese stir-fried broccoli with shrimp, a dish from India of lentils and vegetables mixed with small cubes of cheese, and the Middle Eastern dish of couscous (crushed grain) topped with vegetables mixed with meat.
We also can eat meals that are moderate in protein by having smaller portions of meat (e.g., thinner hamburger patties in thicker buns) or “diluting” our meat course with other foods (e.g., BBQ ribs served with many side dishes such as bread, baked beans, rice, corn- on-the-cob, fruit salad, relish tray, so we eat fewer ribs).
Environmental concern is another reason to eat less meat. Most of our meat is mass produced, which affects water supply. It’s estimated that it takes 7000 pounds of water to grow the 7 pounds of feed grain it takes to produce 1 pound of beef. Cows also produce methane, a much more potent greenhouse gas than carbon dioxide.
Cattle ranches and hog farms also produce huge amounts of waste—and foul odors—that affect air quality and contaminate drinking water of people living nearby. Eating less meat—eating more foods lower on the food chain instead—benefits both our health and the environment.