1. Lecture #2: Proteinophilia
REVIEW:
• FACT: The American plate does not look like
the Food Pyramid (nor ANY Pyramid, in fact)
• FACT: we prioritize protein out of ignorance
and influence (of the food industry)

2. What most Pyramids have in common
• STARCH (not protein) based
• Fruits and vegetables emphasized
• Emphasis on plant protein (beans, legumes,
nuts)
• Emphasis on plant sources of fats (veg/olive)
• Minimization of meat, animal fats, dairy,
sugars, processed foods

3. What is ‘Proteinophilia’?
A love of protein foods
• Meats
• Dairy products
• Eggs

4. Protein needs vs. recommendations
• Needs: (in % of calories) 5%, according to the
World Health Organization (presumes enough
calories are available)
• Current U.S. Gov’t recommendations: 10% to
35% of calories from protein

5. Problems with U.S. Gov’t Recs
• Influenced by industry to a high degree (read
Nestle M., Food Politics)
• UNSCIENTIFIC
• HARMFUL to humans (lethal a better word)

6. How did we get to this point?
• The ‘Four Food Groups’ – marketing for the
dairy, egg, and meat industries disguised as
nutrition education
• Desire for variety?
• Taste?
• Failure to change course by legislators

7. Where does protein belong?
% of calories we should eat:
#1: Carbs: 55 – 65% of calories
# 2: Fats: 25-35% “ “
# 3: Protein: 5% to 20% of calories (higher
amounts appropriate for persons experiencing
rapid growth, or recovering from major
infections, surgery, etc.)

8. Health and weight consequences of over-
emphasizing protein
Health consequences:
• Hypercholesterolemia and related problems
• Increased risk for common cancers
• Greater incidence of GI diseases
• Weight gain due to calorie-rich, fiber poor diets

9. What the data reveal re: high protein diets
and weight loss
• No long-term data support the ability of
higher protein intakes to prevent weight gain
or maintain weight lost.
• The available evidence indicates caloric
intake/output still our best measure of long
term success

10. Protein specifics
What are the best protein sources?
#1: Legumes (esp. soy): advantages include lower
cholesterol, cancer risk, easier weight management,
less GI disease
#2: Nuts/seeds: vitamin E, magnesium, unsaturated
fats, phytochemicals

11. How protein contributes to overweight
• Provides an unneeded source of calories
• Adds fat calories

12. How protein contributes to overweight
• Increase our number of fat cells (by
stimulating production of growth factors that
also grow fat cells)
• Impacts our appetite through certain
(‘cannabinoid’) receptors

13. What’s the payoff of eating less animal
protein?
• MPF intake estimated @ 7 ozs./d by
NHANES/CDC;
• At an average of 75 cals/oz, = 525 cals/d
(192,000/year) divide by 3500 cals/lb:
• Eliminating unneeded protein can result in a
loss of 55 lbs. per year.

14. What’s the payoff of eating less animal
protein?
• Cheese consumption: 30 lbs./year
• At ~110 cals/oz, = to ~53,000 cals/year
Eliminating cheese would result in a weight loss
of 15 lbs. in a year.
• Eliminating other high fat dairy products
would provide a similar benefit

15. What’s the payoff of eating less animal
protein?
• A CLEANER ENVIRONMENT

16. Calorie per ounce comparison
Protein food Calories Plant food Calories
Cheese 150 Starchy
vegetables
25
Red meat 75-110 Cooked rice or
macaroni
35
Eggs 40 (61% fat) Fruits 10 - 25

17. NEXT WEEK’S ASSIGNMENT:
• Whatever the usual size of your animal protein
serving, cut it down by 25%, 33%, 50%, 75%, or
100% (as you see fit).
• For at least ONE day this week, eliminate
animal protein entirely.