II. Background
- Protein importance in the diet is over-stated at the expense of health, cost and the environment
- Per capita meat consumption in U.S. is 126 kg per year (far more than any country with similar GDP)
- Excess Protein is not stored as Protein, but rather converted to Carbohydrate, and stored as fat
- In the U.S., even those on plant based diets far exceed Protein requirements (0.8 g/kg or 40-60 g/day)
- Agriculture (esp. live stock) is the world's second largest emitter of greenhouse gases (behind energy)
- LIvestock are heavy resource utilizers (food, water); the same resources could support far more people directly
III. Approach
- Emphasize plant-based Protein
- Higher fiber (typically lacking in the U.S. diet, with less than 50% of the 30-40 g/day RDA met)
- Less expensive, longer shelf life, less saturated fat
- Plant-based Protein has nearly identical Amino Acid breakdown as meat (e.g. rice, beans, peanuts, broccoli)
- Lysine, Methionine and Cysteine are only Amino Acids more limited in plants (but still present)
- However, these 3 Amino Acids are in adequate supply, with 30-40 g/day Protein intake (below RDA)
- Meat in smaller amounts (2 ounce), less frequently overall (Protein-flip: meat becomes the side-dish)
- More seafood (diverse selection) than poultry/eggs than red meat
- Replace red meat with nuts, legumes, fish and poultry
- Blended burgers (meat mixed with mushrooms, grains, vegetables, legumes)
- Meat becomes the dish condiment or seasoning
- More seafood (diverse selection) than poultry/eggs than red meat
IV. Preparations: Supplementation
- As Noted above, Protein Supplementation is not typically needed
- Milk Plan (once daily dosing of all ingredients combined)
- Liquid Non-fat milk (8 ounces)
- Powdered Non-fat milk (4 to 5 tablespoons)
- Carnation Instant Breakfast (1 packet)
V. References
- Gardner, Wasserman (2018) Healthy Kitchens, Healthy Lives Conference, Harvard and CIA, St. Helena, CA