It’s hard to talk about clean food, optimal nutrients, modern American farming practices or discussions about the updated Dietary Guidelines for Americans (DGAs) when what’s really on my mind is this messy life. Between washing stinky hockey gear and shuttling kids to the only kind of ICE combat I support, I catch glimpses on social media of people dying, suffering, protesting, rallying.

How to fixate on protein intake when most of us probably are not anxious about which protein to eat with every meal or whether animal- or plant-derived proteins are healthier but, instead, how to make a morsel of positive change in uncertain times.

As I consider my own contributions to the present-day chaos, I hope my analysis of protein intake in the somewhat confusing DGAs will help some of us, at least, make easier, more informed decisions each time we eat. Though my insights may seem insignificant in the big picture, my work is always focused around helping humans connect their bodies with what we consume – and the effects or our choices.

Whereas last week I zoomed out to an astronaut’s view of our world’s priorities – on the economy, capitalism, borders, control, war, disagreements and disconnect – this week I narrow my lens to consider how numbers and amounts make sense (or not) from a human and, as ever, an environmental perspective. In functional nutrition, I turn to the data in Western medicine and scientific research to create a foundation of understanding. Then, I translate it into palatable information to understand and apply in real life. Finally, I help personalize the info for each person’s unique needs. Let’s dive in.

In previous iterations of the DGAs, protein recommendations were set at 0.8 grams of protein per kilogram of bodyweight. In my clinical practice and experience, I’ve been advocating for slightly higher protein intakes of 1.0-1.2 g/protein/kg body weight for most people. Rather than focus on exact quantities of protein, which is impractical to measure and fixates on numbers vs. how we feel when we increase protein, the goal is to start every day with a protein-dense meal, then ensure every meal and snack throughout the day contains ample protein. Protein for breakfast helps regulate blood sugar and satiety, as does eating protein throughout the day. In doing so, my clients’ successes have ranged from reduced cravings, weight loss, increased lean muscle mass, improved memory, stable mood, less anxiety, better sleep – and more. Those who are also athletes or want to build lean muscle mass have increased protein requirements.

For women in perimenopause and post-menopause, for example, protein is especially crucial due to reductions in estrogen production and fluctuating progesterone, leading to a variety of metabolic imbalances. With protein intake that matches the current dietary recommendations – 1.2-1.6 g/protein/kg body weight – hormones, including neurotransmitters and stress hormones, become more stable, and improves associated symptoms like bone density, muscle mass, insulin sensitivity, mood swings, and more.

The new DGA’s recommend 1.2-1.6 g/protein/kg body weight. What does that look like? A 150-lb person (68 kg) would need approximately 82-108 g/protein per day, easily obtainable on a whole foods diet without adding protein powders, collagen or other supplementation. Breakfast could include ¾ cup of Greek yogurt and 2 tablespoons of nut or seed butter topped with fruit. Lunch might be a slice of quiche (assuming 2 eggs and whole milk) plus meat, cheese and veggies, or 1 cup of quinoa with a ½ cup of beans, feta, greens and a tahini sauce. Dinner could be 3-4 ounces of steak, chicken or salmon with sides that include complex carbs (read: fiber and even a small amount of plant protein) or stir fry with tofu, veggies and peanuts over brown rice. Fill in with a couple of snacks (trail mix, apples with cheese or nut butter, etc.) and that’s easily 100 grams of protein – whether omnivorous, pescetarian, vegetarian, or vegan (trickier, yet doable).

Obtaining 150-200 grams of protein for people who weight more or have increased needs or desires takes a bit more consideration, yet it’s attainable by increasing portions, adding extra nuts, seeds and/or legumes to salads, soups and breakfasts, cooking grains in bone broth, protein bars on the go, or adding a high-quality protein powder to smoothies, oatmeal and more. It might seem like a lot, yet when we omit nutrient-poor, ultra-processed foods, it’s not difficult – it simply takes intention and practice.

Another criticism with the updated DGAs is the misconception of encouraging excessive saturated fats from animal sources, thereby assuming low levels of both omega-3 fatty acids (from fish and plant-derived foods) and fiber (from plants) causing metabolic, cardiovascular, gut imbalances and chronic diseases. Even the Mediterranean Diet, the most scientifically studied diet showing beneficial health outcomes, includes land animals and whole fat dairy, in addition to fish and fiber.

My biggest concern is the deleterious impact of livestock farming and dairy production, should people start eating more. Land animal production are contaminated from both natural and synthetic substances1, contributes to an estimated 22% of global emissions “by means of fertilizer run-off, deforestation, desertification”2, and affects wildlife and human health3. While synthetic pesticides contribute heavily to fruits4 and major commodity crops like corn, potatoes, soybeans, cotton and wheat6, grains like corn, cottonseed, soybean, wheat (and more) also are used to feed livestock5. You can see how the animal vs. plant protein conundrum is complex and hard to measure.

Still, the fact that the DGAs do not show processed meats – or any ultra-processed foods in the key message, “Eat Real Food” – is a huge step on the direction toward improved health. Salami, hot dogs, pepperoni, deli meat, bacon, chicken nuggets and other cured meats preserved with chemicals have been shown to contribute to a range of diseases and conditions, from cancer, cardiovascular disease, type 2 diabetes and more6.

My main concern about the updated DGAs is the lack of focus on legumes (only kidney beans and peanuts are pictured) and nuts and seeds (only walnuts and an almond are pictured). No tofu or black beans, Brazil nuts or hazelnuts, chia or pumpkin seeds. A diet high in plants is well-documented as healthy7.

In short, these DGAs may be useful for many who are ready to incorporate more whole foods into their diets and, in an ideal world, may offer a framework for improving the food system. One professor of public health at UC Berkeley states, whether not people follow the guidelines is “not the fault of the guidelines, but the food system8.”

References:

(1) https://pubmed.ncbi.nlm.nih.gov/17094704/

(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC6971786/

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC11988313/

(4) https://www.nass.usda.gov/Surveys/Guide_to_NASS_Surveys/Chemical_Use/

(5) https://extension.msstate.edu/publications/feedstuffs-for-beef-cattle

(6) https://pubmed.ncbi.nlm.nih.gov/40914511/

(7) https://pubmed.ncbi.nlm.nih.gov/39309320/

(8) https://publichealth.berkeley.edu/articles/news/commentary/how-new-dietary-guidelines-might-backfire

· Learn more about the updated Dietary Recommendations for America HERE.

· For help personalizing your nutrition and consumption, contact Jamie HERE.