This year has been one of severe climate challenges, with epic rains, fires and tornadoes. It’s now time to stop talking about climate change and be an active participant in the future of our planet and our families. There is increasing evidence that our food choices and habits play a role in climate challenges, and that we can conscientiously choose foods that support sustainable agriculture and sustainable eating.
But before jumping on the all-plant bandwagon, it is essential to understand that what may be good for the environment may not benefit human health. In short, removing food groups from your diet can result in harming your health.
Question: What does sustainable eating mean?
Answer: Sustainable eating is about choosing foods that are healthful for both our environment and our bodies. Diets that only focus on the planet can cause long-term, irreversible damage to our bodies. Remember, life and health require a continuous supply of essential nutrients and adequate energy to support growth, reproduction and maintain health. A person’s health will suffer if their diet is inadequate in even one of about 40 essential nutrients. The larger the inadequacy, the more severe the damage to health.
Q: Is a plant-based diet the solution to climate change?
A: This feel-good approach to climate change is overly simplistic and does not consider the higher concentrations of multiple essential nutrients provided by animal sources. For example, choline is an essential nutrient necessary for normal liver and brain function. The daily recommended intake is 400 mg a day for women and 550 mg for men. A single egg contains 125 mg of choline, whereas an equal food weight of grains contains about 35 mg, and fruits and vegetables, about 15 mg.
In terms of iron, plant sources of iron are poorly absorbed by the body, while dark-meat animal sources are more readily absorbed. Being low in iron is likely to contribute to fatigue, poor sleep and compromised immune function. Note also that diets too high in fiber can also hinder the absorption of iron and other minerals.
When it comes to evaluating protein in food sources, it’s helpful to understand protein quantity and quality. Protein requirements are primarily based on body weight and consuming adequate calories. Plant proteins are less digestible than animal proteins, and plants are generally low in one or more key essential amino acids needed to synthesize protein. Consequently, more plant protein is necessary to meet the body’s needs.
Additionally, plant proteins typically contain naturally occurring neurotoxins such as manganese and aluminum so that consuming overly large amounts could introduce a long-term risk of nervous system problems.
Meanwhile, eating 3 ounces of animal protein a day can go a long way to meeting protein needs.
Q: What ways can we help the climate without negatively affecting our health?
A: Here are a couple of ways to decrease your impact on the environment without negatively affecting your nutrition:
>> Grow your own produce or choose fresh produce grown locally and in season. This is a great way to support our farmers and farmers markets. During offseasons, eat preserved foods that are lightly processed, such as canned, dried and frozen foods.
>> Trim your food waste. Only put on your plate what you will eat, and use your leftovers. Freeze leftovers for another time or make them into a stew. Fantastic dishes can be created from leftovers.
Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services.
