Is eating meat and poultry necessary for a Healthiest Way of Eating?

Even with all of the information that I discuss regarding the key steps for selecting the best meat and poultry (collectively referred to as meat in this Q+A)-choosing that which has been organically raised, enjoying it in moderation, using healthy cooking methods, et al-many people still wonder whether they should or shouldn't be consuming these foods in the first place. I believe the answer to that question is a very personal one, and requires some thinking about many aspects of a person's life and health.

From a nutritional standpoint, there are nutrient combinations in some meat that do not commonly occur in other foods. For example, it can be difficult to find other foods with the combination of significant amounts of protein, zinc, vitamin B12, and iron that you find in meat. If a person tended to be deficient in these four particular nutrients, it would definitely make sense for them to consider the benefits of meat in his or her Healthiest Way of Eating.

In addition to this nutritional perspective, there are many other situations in which a person might or might not decide to eat meat. For example, a person might be following a particular way of eating that dictated a particular approach to meat. Examples here would include (1) a diet based on blood type, in which meat is considered healthy for some blood types and unhealthy for others; (2) a diet based on religious traditions, in which certain types of meat might be allowed and others disallowed; or (3) a diet based on a health condition that required elimination or great reduction of meat. A health problem like PKU (phenylketonuria) would be one example in this last category. A person diagnosed with PKU cannot successfully metabolize the amino acid phenylalanine, and it is very difficult for such a person to consume any high-protein food (including meat) and remain healthy. While this condition is fairly rare, it's a good example of a highly individual health situation that clearly dictates the approach which must be taken to meat as a food.

If you enjoy meat and have determined that it can fit in well with your nutrient and health needs, I do not see any science-based reasons for you not to include it in your Healthiest Way of Eating. I also believe that there are people who feel their healthiest when meat is included in their diet. At the same time, I realize that meat can be a poor fit in some diets, and that some people simply do not like the taste of meats, or are uncomfortable with meat-eating for other reasons. In those cases, forcing meat into a diet does not make sense to me.

At both ends of the spectrum, I believe that the individual's specific health and lifestyle issues should prevail. But if you are a person whose health and lifestyle issues fall somewhere in the middle-and you have no compelling personal reasons to either avoid or include meat-I recommend that you keep your meat intake to a moderate level and focus your Healthiest Way of Eating more heavily on plant foods.

For most people, there is no necessity of any kind to eat meat, and research studies make it clear that there are many advantages to a Healthiest Way of Eating that is highly plant-based. One of the key advantages here involves dietary fiber. There is no dietary fiber in meat of any kind, and fiber is one of the secrets to healthy digestion and good nourishment. There are also fewer phytonutrients in meats versus plant foods, and phytonutrients as a group play a key role in our health.

Let your personal health and lifestyle issues be your main guide when it comes to meat. But do not forget that the overall quality of your diet is equally related (and most likely more related) to the quality, quantity, and diversity of plant foods that make up the greatest part of the Healthiest Way of Eating.

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