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Image: Thinkstock

Before you discard all animal-based foods, learn how to approach this style of eating in a healthy way.
Although most older Americans still enjoy their steaks and chicken, an estimated 2.5 million of those ages 55 and older have abandoned red meat and poultry in favor of a predominantly plant-based diet. Some people decide to go vegetarian or vegan because they can't bear the thought of harming any living creature. Others do it for the health perks, of which there seem to be many.

"There's certainly some research on the benefits of the vegetarian diet," says Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. She ticks off the various advantages associated with this way of eating-lower body mass index and blood pressure; reduced risks for heart disease, diabetes, and cancer; and longer life.

If you're thinking about going vegetarian or vegan but are worried about making a big change in how you eat, know that there are many different layers to this way of eating. "There are options within a vegetarian diet if a woman wants to get her feet wet," McManus says. The most common approaches are these:

Semi-vegetarian.You still eat animal products, but more selectively. Many semi-vegetarians eat chicken and fish but not red meat.

Pescatarian. You avoid meat and poultry but still eat fish and seafood.

Lacto-ovo vegetarian. You skip all meat, fish, and poultry but include dairy and eggs in your diet.

Vegan. This solely plant-based diet is the strictest form of vegetarianism. You eat no animal products at all-not even eggs or dairy products.

Watch your nutrition

Vegetarian and vegan diets can be healthy, but they can lack certain nutrients. You may have to use a little creativity to ensure you get enough protein, calcium, iron, and vitamin B12.

You can find many of these nutrients in eggs and dairy if you're vegetarian, and from plant sources if you're vegan. But you may need an added boost. "Because vitamin B12 is found only in animal sources, if you're a vegan you might consider taking a supplement," McManus says. Omega-3 fatty acids are found in both fish and flaxseeds, but your body doesn't absorb the plant-based form as readily as the omega-3s from seafood. Plant-based supplements are available if your diet needs more of these heart-healthy fats.

Keep in mind that going vegetarian doesn't give you carte blanche to eat whatever you want-especially if you're trying to control your weight. Go heavy on fruits, vegetables, and whole grains but limit foods high in saturated fat, such as ice cream, whole milk, and cheese. And watch how much you eat at each meal. "People who are trying to lose weight can certainly do it on a vegetarian diet, but they have to limit portions," McManus says.

Eating out

When you eat out in restaurants, ask the chef to substitute beans for the meat in an entrée. You can also stick with the salad bar or order a few vegetable-based appetizers and sides instead of an entrée. McManus, who is vegetarian, uses this technique herself. She also visits ethnic restaurants. Indian, Thai, and Chinese cuisines all feature an abundance of vegetarian options.

Going green

The transition to a greener diet doesn't have to be difficult. McManus recommends starting by increasing the number of vegetables on your plate at each meal. "Fill half the plate with vegetables-cooked, raw, or in a salad," she suggests. Then incorporate an all-vegetarian meal once or twice a week. If you like it, keep adding vegetarian-or vegan-meals until you're fully immersed in the diet. To keep your food choices diverse without fish, poultry, and red meat, play around with different vegetables and grains, and spice up your meals with seasonings. "I think sometimes people say, 'Vegetables are so boring,'" McManus says. "Well, they don't need to be. There are so many cuisines with great spices to choose from."

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Is a vegetarian or vegan diet for you? - Harvard Health

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Going vegetarian or vegan has numerous health benefits. There are many ways to start eating a more plant-based diet. Be sure you get enough of nutrients that are typically found in animal products, such as calcium, iron, and vitamin B12.

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We've said it before, and we'll say it again: We consume a lot more sugar than is good for our health. Because of this, the next generation of Americans will struggle with obesity and diabetes more than any other. The most obvious culprit is the added sugar in sodas and other sugary beverages, like sports drinks or teas.

One idea public health advocates have floated to bring sugar consumption down is to tax beverages with more than a certain amount of added sugar. ( Berkeley, Calif., and the Navajo Nation have managed to pass such legislation.) Another is to shrink the size of soda cups.

The latest idea is a warning label. Legislators in New York and in California are trying to emblazon sodas with a message that looks very similar to one you see on cigarette packages or alcohol bottles.

The proposed California label reads:

Its backers argue that beverages that contain added sugar and have 75 calories or more in one 12-ounce serving should have to bear the label.

"We're just saying if we know about these health problems it's also good for the consumer to know," Bill Monning, California's senate majority leader and author of the label bill, tells The Salt. "It might mitigate how often [consumers] would buy these products."

This is actually Monning's bill's second run through the California state legislature. Last year, it made it through the Senate, but got stymied in the state assembly.

Monning has also authored bills taxing sugary beverages in the past, but they never received the necessary two-thirds approval from each house for the soda tax bills to pass. The warning label bill, however, needs fewer votes to pass than a soda tax bill - just a majority in both the Senate and the assembly.

On the other side of the country, Jeffrey Dinowitz is trying to move a similar bill through the New York state assembly. He liked the idea of Bloomberg's super-sized drink ban, but that policy that was eventually overturned by a judge just before it took effect in 2013.

Dinowitz is more hopeful about the label bill because it seems more feasible.

"We're not banning anything, we're not telling anyone you can't have cups," Dinowitz says. "It's a simple warning."

Both Dinowitz and Monning say the labels they want look similar to the one that appeared on cigarette packages in 1965, the year after the Surgeon General released a warning that smoking causes lung cancer.

While lumping soda in the same category as cigarettes is sure to raise eyebrows, some argue that's how serious sugar-related problems like diabetes have become.

"One of the questions the beverage industry asks so commonly is 'Why are you picking on us?' " says Harold Goldstein, the executive director of the California Center for Public Health Advocacy, an organization focused on fighting obesity that sponsored the bill. "It's the liquid sugar thing. It's not the same as other products."

Goldstein says the body absorbs the liquid sugar in soda and other drinks much faster than the sugars in other foods, raising blood sugar levels in as little as 30 minutes. It's a lot easier to drink the teaspoons of sugar in a soda than it is to eat them. And the sugar doesn't make you feel full, the way that fat or protein might. "More and more I am thinking of these products as diabetes in a bottle," he says.

Regardless of whether sugary drinks and cigarettes deserve equal status as villains, Goldstein hopes to emulate the anti-tobacco campaign's success. The number of smokers in the U.S. has been declining steadily since the 1965 surgeon general's label appeared on the first cigarette packages.

Just like the anti-tobacco campaign, the anti-soda campaign will have to overcome resistance from the beverage industry. The American Beverage Association has already spent a lot to keep soda tax bills from gaining state approval.

And they're ready to fight the label bills.

"The beverage industry already provides consumer-friendly labels on the front of every can, bottle and pack we produce," American Beverage Association vice president William Dermody writes in an email to The Salt. "A misleading warning label that singles out one industry for complex health challenges will not change behaviors or educate people about healthy lifestyles."

But the bill seems to be gaining support from Democrats and Republicans alike: A California poll from fall 2014 shows that more than 60 percent of each party and non-partisan voters support the idea.

"It's really a libertarian solution: Give consumers the information and let them make the choice," says Goldstein. And given that soda companies now advertise with slogans like " Open Happiness" and " Live For Now", Goldstein says a mere warning label is completely justified.

Still, it's early days for the movement to reduce sugar consumption. Goldstein says that if you think of the anti-tobacco movement timeline, it's only about 1970 for the sugary beverage movement. It could be decades before we see a consistent decline in how much soda Americans drink.

"We're really at the beginning of warning consumers about these products," says Goldstein.

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Is It Time For A Warning Label On Sugar-Loaded Drinks?

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We've said it before, and we'll say it again: We consume a lot more sugar than is good for our health. Because of this, the next generation of Americans will struggle with obesity and diabetes more than any other. The most obvious culprit is the added sugar in sodas and other sugary beverages, like sports drinks or teas.

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In the decades since the first genetically modified foods reached the market, no adverse health effects among consumers have been found.

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With the advent of the Internet, reality television, and social media, American cuisine has experienced an interesting split between two extremes: between foodies who value meals and food as a way of life, and goal-seekers who view food as a bottom-line obstacle for maximum time management via minimal sustenance. The goal-seeker movement has reached its pinnacle (or nadir depending on how you view it) with the Soylent trend.

Soylent has merged the efficiency and geek chic of Silicon Valley techiedom with gym-diet faddiness, leading to a New Yorker article and a burgeoning start-up company whose mantra is "Free your body." You can order the original brand-name Soylent powder (although it is notably an open-source formula) via mail (although new orders are reportedly backlogged) or make your own pseudo-Soylent via widely publicized Internet recipes and nutrition stores. The powder is added to liquid and turned into a personal shake, not all that different from Ensure or baby formula really. You can tweak the recipe to your "taste," ahem. The idea is to create the most essential form of sustenance needed to continue living, eat to live being the credo to save time, money, and work. You create freedom from this tedious organismal dependence on food product. A meal takes seconds to drink.

Yet on the opposite end of the spectrum, this has been the century of the foodie in America. Between Top Chef, the Food Network, and Anthony Bourdain, foodies have burst all over urbanite centers and beyond, looking to reconnect with the joys of slower-paced meals, home cooking, hand-craftsmanship, locavore sourcing. While certainly somewhat mockable as a hipster-driven ethos (as parodied on the TV shows Portlandia and Girls via pickling hobbyists and more), it speaks to a craving for relinking to the essential world around us, live to eat not just live to work.

And for the 20 th century in America, food leaned more towards the "eat to live" raison d'etre, for various cultural and economic reasons. America may claim world supremacy in many ways, but our cuisine has not traditionally been one of them. That hasn't stopped America from trying to dominate the world via McDonald's and other less-than-pleasant culinary venues. When food meets capitalistic efficiency, the results in America have usually been depressing. France is known for its croissants and coq au vin, Japan for its sushi and ramen, Italy for its pasta and artisanal prosciutto. America has hamburgers and fries and hot dogs.

Part of the sad American culinary tradition has been multifactorial; a predominantly northern European immigrant base for 300 years (bringing the mouthnumbingly bland traditions of England, Ireland, and Germany) meshed with the American industrial complex that has valued productivity above all else--cheap, fast, efficient in all walks of life, and needing to tame that huge, extravagant time-waster, the enemy known as food.

Accordingly, bad cuisine went on for the latter half of the 20 th century after the starvation and limited rations of the Great Depression and World War II. Modern innovation and assembly-line precision just like the original American invention, the Model T, would solve America's food problems. Rectangular, metallic diners resembling spaceships dominated the landscape, serving the same simple staples fast and freshly reheated, drive-throughs-a-plenty. Fast food chains took over suburbia. TV frozen dinners in metal oven trays were the latest innovation, followed then by microwaveable food. Products were churned out in mass quantities by industrialized food companies, processing everything into easy sugary and fatty consumables for the classic American family unit. We were too good at feeding ourselves, and we got bigger as a result.

Then somehow nutrition science caught up with reality in the 21 st century, and the idea of original, unprocessed "whole foods" came into vogue. Food as is, sans bleaching, sans chemicals, sans hydrogenation, sans enrichment. And the pleasant discovery was that food au naturel actually tasted better too. The older way was the better way, as had remained traditionally venerated throughout Europe's Mediterranean countries and parts of Asia and Africa. Mealtimes there are long, valued rituals where families and friends spend hours socializing and bringing out dishes. Food becomes a form of human bonding, even love. Farmers' markets and DIY (do-it-yourself) gastronomy (such as craft beers and whiskeys, artisanal food products, New American cuisine) now have become trendy, and slow food is a way to take pause and smell the coffee. Returning to the land, to our roots, has become both a dietary and spiritual reassessment. Is the ultimate goal, the bottom line all that matters? Is the endless drive for money and productivity and workaholism the be-all and end-all to American life?

So here we have vastly different competing movements, both mainly part of middle and upper class elites who have the luxury to ponder such choices. There remains, of course, a larger problem with the obesity epidemic in America, which is tied also to education and socioeconomic status. For most, it is still unfortunately quicker and cheaper to drink a soda and buy a burger than to roast organic Brussel sprouts with Applewood bacon at home.

In this vein, Michelle Obama, Jamie Oliver, and other dignitaries have focused on eating our fat-free cake and having it too through systemic culinary reforms. School systems and cafeterias are slowly shifting to cost-effective compromises that value healthier dishes. Fast-casual is the largest-growing sector in the restaurant industry, and many are following the model of Chipotle, where assembly-line efficiency can combine with better quality ingredients and gourmet ethnic recipes. Food trucks have become a hot trend where portable gourmet cuisine goes anywhere. Even high-end chefs are getting into the fast-casual game and are also targeting the mission of improving less affluent neighborhoods' eating habits in the process.

The Soylent trend seems like a menacing counterthreat to those who have rediscovered the joys of food-centered living as the rest of the world has known for eons. Soylent reminds me of the grotesque scene in The Matrix where you see reality as is, where all the humanoids are shown being bred like mass-produced fetuses and fed nameless paste through plastic tubes made of liquefied human remains (not unlike Soylent Green, the new product's sci-fi namesake, which was famously made of people.) It reminds me of the sad feeding tubes you see in hospitals, where people have lost the ability to swallow or use their gastrointestinal tracts, with the machines quietly cranking in bags of cream-colored goo into their stomach tube. Why voluntarily give up the gift of flavor, the gift of food, the sensory appreciation of life, for a couple extra hours to finish spreadsheets?

Copyright 2014-Jean Kim MD

Image courtesy of Wikimedia Commons, own work by Oliver Stapel. This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license.

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Soylent Bad: America's Toxic Relationship With Food

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The Soylent trend represents the worst in American food culture: the tendency to disregard the simple joys of natural culinary delights and sensual living for a bottom-line, work and efficiency-driven lifestyle. Eating should be about pleasure, mindfulness and relationships, not about concerns over wasting time.

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1. GMOs are unhealthy.
The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients. They cite animal studies showing organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility. Human studies show how genetically modified (GM) food can leave material behind inside us, possibly causing long-term problems. Genes inserted into GM soy, for example, can transfer into the DNA of bacteria living inside us, and that the toxic insecticide produced by GM corn was found in the blood of pregnant women and their unborn fetuses.

Numerous health problems increased after GMOs were introduced in 1996. The percentage of Americans with three or more chronic illnesses jumped from 7% to 13% in just 9 years; food allergies skyrocketed, and disorders such as autism, reproductive disorders, digestive problems, and others are on the rise. Although there is not sufficient research to confirm that GMOs are a contributing factor, doctors groups such as the AAEM tell us not to wait before we start protecting ourselves, and especially our children who are most at risk.

The American Public Health Association and American Nurses Association are among many medical groups that condemn the use of GM bovine growth hormone, because the milk from treated cows has more of the hormone IGF-1 (insulin-like growth factor 1)―which is linked to cancer.

2. GMOs contaminate―forever.
GMOs cross pollinate and their seeds can travel. It is impossible to fully clean up our contaminated gene pool. Self-propagating GMO pollution will outlast the effects of global warming and nuclear waste. The potential impact is huge, threatening the health of future generations. GMO contamination has also caused economic losses for organic and non-GMO farmers who often struggle to keep their crops pure.

3. GMOs increase herbicide use.
Most GM crops are engineered to be "herbicide tolerant"―they deadly weed killer. Monsanto, for example, sells Roundup Ready crops, designed to survive applications of their Roundup herbicide.

Between 1996 and 2008, US farmers sprayed an extra 383 million pounds of herbicide on GMOs. Overuse of Roundup results in "superweeds," resistant to the herbicide. This is causing farmers to use even more toxic herbicides every year. Not only does this create environmental harm, GM foods contain higher residues of toxic herbicides. Roundup, for example, is linked with sterility, hormone disruption, birth defects, and cancer.

4. Genetic engineering creates dangerous side effects.
By mixing genes from totally unrelated species, genetic engineering unleashes a host of unpredictable side effects. Moreover, irrespective of the type of genes that are inserted, the very process of creating a GM plant can result in massive collateral damage that produces new toxins, allergens, carcinogens, and nutritional deficiencies.

5. Government oversight is dangerously lax.
Most of the health and environmental risks of GMOs are ignored by governments' superficial regulations and safety assessments. The reason for this tragedy is largely political. The US Food and Drug Administration (FDA), for example, doesn't require a single safety study, does not mandate labeling of GMOs, and allows companies to put their GM foods onto the market without even notifying the agency. Their justification was the claim that they had no information showing that GM foods were substantially different. But this was a lie. Secret agency memos made public by a lawsuit show that the overwhelming consensus even among the FDA's own scientists was that GMOs can create unpredictable, hard-to-detect side effects. They urged long-term safety studies. But the White House had instructed the FDA to promote biotechnology, and the agency official in charge of policy was Michael Taylor, Monsanto's former attorney, later their vice president. He's now the US Food Safety Czar.

6. The biotech industry uses "tobacco science" to claim product safety.
Biotech companies like Monsanto told us that Agent Orange, PCBs, and DDT were safe. They are now using the same type of superficial, rigged research to try and convince us that GMOs are safe. Independent scientists, however, have caught the spin-masters red-handed, demonstrating without doubt how industry-funded research is designed to avoid finding problems, and how adverse findings are distorted or denied.

7. Independent research and reporting is attacked and suppressed.
Scientists who discover problems with GMOs have been attacked, gagged, fired, threatened, and denied funding. The journal Nature acknowledged that a "large block of scientists . . . denigrate research by other legitimate scientists in a knee-jerk, partisan, emotional way that is not helpful in advancing knowledge." Attempts by media to expose problems are also often censored.

8. GMOs harm the environment.
GM crops and their associated herbicides can harm birds, insects, amphibians, marine ecosystems, and soil organisms. They reduce bio-diversity, pollute water resources, and are unsustainable. For example, GM crops are eliminating habitat for monarch butterflies, whose populations are down 50% in the US. Roundup herbicide has been shown to cause birth defects in amphibians, embryonic deaths and endocrine disruptions, and organ damage in animals even at very low doses. GM canola has been found growing wild in North Dakota and California, threatening to pass on its herbicide tolerant genes on to weeds.

9. GMOs do not increase yields, and work against feeding a hungry world.
Whereas sustainable non-GMO agricultural methods used in developing countries have conclusively resulted in yield increases of 79% and higher, GMOs do not, on average, increase yields at all. This was evident in the Union of Concerned Scientists' 2009 report Failure to Yield―the definitive study to date on GM crops and yield.

The International Assessment of Agricultural Knowledge, Science and Technology for Development (IAASTD) report, authored by more than 400 scientists and backed by 58 governments, stated that GM crop yields were "highly variable" and in some cases, "yields declined." The report noted, "Assessment of the technology lags behind its development, information is anecdotal and contradictory, and uncertainty about possible benefits and damage is unavoidable." They determined that the current GMOs have nothing to offer the goals of reducing hunger and poverty, improving nutrition, health and rural livelihoods, and facilitating social and environmental sustainability.
On the contrary, GMOs divert money and resources that would otherwise be spent on more safe, reliable, and appropriate technologies.

10. By avoiding GMOs, you contribute to the coming tipping point of consumer rejection, forcing them out of our food supply.
Because GMOs give no consumer benefits, if even a small percentage of us start rejecting brands that contain them, GM ingredients will become a marketing liability. Food companies will kick them out. In Europe, for example, the tipping point was achieved in 1999, just after a high profile GMO safety scandal hit the papers and alerted citizens to the potential dangers. In the US, a consumer rebellion against GM bovine growth hormone has also reached a tipping point, kicked the cow drug out of dairy products by Wal-Mart, Starbucks, Dannon, Yoplait, and most of America's dairies.

NOTE: As an additional motivation to avoid GMOs, you may wish to take a lesson from the animals. Eyewitness reports from around the world describe several situations where animals, when given a choice, avoid genetically modified food. These include cows, pigs, geese, elk, deer, raccoons, mice, rats, squirrels, chicken, and buffalo. We're pretty sure the animals didn't read the above 10 reasons.

The Campaign for Healthier Eating in America is designed to achieve a tipping point against GMOs in the US. The number of non-GMO shoppers needed is probably just 5% of the population. The key is to educate consumers about the documented health dangers and provide a Non-GMO Shopping Guide to make avoiding GMOs much easier.
Please choose healthier non-GMO brands, tell others about GMOs so they can do the same, and join the Non-GMO Tipping Point Network. Together we can quickly reclaim a non-GMO food supply.

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10 Reasons to Avoid GMOs - Institute for Responsible Technology

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1. GMOs are unhealthy. The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients. They cite animal studies showing organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility. Human studies show how genetically modified (GM) food can leave material behind inside us, possibly causing long-term problems. Genes ...

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What's wrong with the typical American diet? This is what the experts have to say:

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Good Nutrition Is Fundamental to Child's Physical, Mental Development

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Good Nutrition Is Fundamental to Child's Physical, Mental Development

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