EAT FOOD

By Eve Plews

Licensed Nutrition Counselor

(Originally published in Sarasota’s Natural Awakenings magazine July, 2009)

 
                                                              “Eat food.  Mostly plants.  Not too much.”  Study nutrition, biochemistry, botany and holistic medicine for 30 years and that’s what you’ll come to.  Michael Pollan continues to condense the national conversation about food.  Now it’s down to seven words in his newest book, In Defense of Food. Eat food.  Not too much.  Mostly plants.  Well said Mr. Pollan.

I’d love to do him one better, but it’s hard.   What this column will contribute to the ongoing debate will be how to do it, how to make the changes necessary for health.  We all know we could eat better, eat more vegetables especially.  People actually eat less fresh fruits and vegetables than 20 years ago.  Only 20% of Americans eat 5 servings of fruit and vegetables per day, when we really need 9 or more.  By the way 1 cup of fruit or ½ cup fruit juice is a “serving” as is 1 cup raw or 1/c cup cooked vegetables.  Maybe a few more reasons why will motivate.

            It begins by acknowledging that no one wants to die prematurely.  When the half million person study was released by researchers at the National Cancer Institute, it revealed in the best data ever; that people who ate the most red meat had a 30% higher risk of dying over 10 years than those who ate the least red meat.  Simple, easy, less is better and healthier.  Heart disease and cancer, America’s two biggest killers, account for 65% of all non-accidental deaths.  That’s the enemy, heart disease and cancer.

It’s no shock that high amounts of saturated fat in beef and pork raise the risk of heart attack.  Even when lower sat-fat cuts are chosen – anything with the word “loin” or “round” in its title -- meat still represents the highest source of sat fat on America’s plate.  Saturated fats = heart disease, stroke risk, prostate cancer risk and more.

            Even processed meat eaters who consumed either a ham or smoked turkey sandwich or a hotdog or other lunch meat regularly had 20% higher risk of dying over 10 years versus those who ate processed meat once a week.  How about substituting baked pork tenderloin for ham, or baking a turkey breast instead of using turkey lunch meat, especially smoked turkey.

Maybe it’s not the meat.  Maybe it’s that meat eaters drink more or smoke more or eat less fruit.  NO.  Researchers controlled all those differences and the results say – it’s the meat, just too much of it.

Colorectal cancers are the second largest cancer killers after lung cancer.  Swedish researchers who reviewed 15 major studies reported a 28% higher risk of colorectal cancer in red meat eaters.  The evidence is consistent.  No matter how often the pork industry’s successful snow job, er slogan, about “Pork, the other white meat” is touted, pork is red meat.  Get real.  If it’s got 4 legs, its red meat.

            Meat equals heat in the global warming scenario.  The United Nations report that livestock of all species worldwide is responsible for 18% of all greenhouse gas emissions.  What a shock!  That’s more than all forms of transportation.  Cow burps of methane are only one part of the problem.  Pollution of major waterways with antibiotic resistant bacteria is fundamentally coming from animal feed lots. If you want to reduce global heating and pollution of many ilks, eat less meat, period.

            Even you died-in-the-wool steak lovers can do it.  Don’t give up your filet or sirloin, just have it once a month.  Have your burger, just do it once a week.  Puree any bean, white, black or otherwise and mix 1/3 bean, 1/3 ground turkey and 1/3 beef, lamb or pork to make your meat loaf or meat balls.  Healthier and tasty, too.   Look for deli meat that is nitrate free.  Avoid smoked meats like bacon, sausage, ham and hot dogs, even if they’re made from chicken or turkey.  Try soy-based meatless veggie “meats.”  You’ll be surprised at the variety available today.  It takes real smarts and a commitment to health to begin “Meatless Mondays” in your routine.  But even 52 Mondays without meat equals driving 100 miles less each month in reducing greenhouse gas emissions. 

            Applebee’s offers a Quesadilla Burger with 46 grams of sat fat and 1,820 calories and 2 full teaspoons (4,410 mg) of sodium or get the Charbroiled Flat Iron Steak Philly Style at the Cheesecake Factory with 47 grams of sat fat (2 ½ days worth) and 2,320 calories plus 5,340 mg sodium.  If these choices are your once a week or even once a month picks, you’re not paying attention.  It’s your heart.  It’s your life.  It’s your choice.  But, guaranteed, you’ll do well to eat food, not too much, mostly plants.