Concerns about Protein, Calcium, and Iron: Reducing Meat and Dairy Products in the American Diet
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From Dr. George Eisman, R.D., Coalition for Cancer Prevention

People associate iron with beef, yet greens like broccoli and romaine lettuce provide much more on a per calorie basis. Dairy products are notoriously poor iron sources. (Over consumption of cow’s milk is to blame for much of the iron-deficiency anemia seen in small children.)

PROTEIN

Many people may worry that a diet containing little or no meat and dairy products will be deficient in protein:

In reality, the protein content of the North American Diet is well above what is required….A typical North American consumes 100 grams of protein a day, about twice as much as is recommended. This extra protein is not stored as protein; rather, the excess is converted to carbohydrate or fat… Some problems may be associated with this level of protein consumption, particularly if the protein consumed is of animal origin.
~Nutrition, Science and Applications by Smolin and Grosvenor (Harcourt Brace College Publishers, 1994), pp. 167ff.

The U.S. recommended intake of protein is 44 grams a day for an adult female, 56 grams a day for an adult male. This is easily met by consuming the plant-based food groups in the amounts recommended by food guides:

Food Group:

    Beans/Legumes
    Recommended Servings (about 1/3 cup after preparation) = 2-3
    Protein therein (grams) = 15-22

    Vegetables
    Recommended Servings  (about 1/3 cup after preparation)= 5
    Protein therein (grams) = 10

    Grains   
    Recommended Servings (about 1/3 cup after preparation) = 6-11
    Protein therein (grams) = 18-33

    Fruits
    Recommended Servings  (about 1/3 cup after preparation)= 4
    Protein therein (grams) = 1-4

Total Protein = 44-69

CALCIUM

One of the problems associated with excess animal protein consumption is loss of calcium from the bones, eventually resulting in osteoporosis. It is estimated that for every 50 grams of protein eaten above the amount needed, an additional 1,000 mg of calcium must be taken in to replace what is lost. Excess sodium (salt) and the phosphoric acid added to some carbonated soft drinks also deplete calcium.

Milk does not have a monopoly on calcium: The 800 recommended milligrams are contained in three cups of cow’s milk, but can be gotten also from five half-cup servings of collard greens, for instance. Nearly all plant-derived foods contribute some calcium, while meat and fish (unless the bones are eaten) are notoriously poor sources.

IRON

People associate iron with beef, yet greens like broccoli and romaine lettuce provide much more on a per calorie basis. Dairy products are notoriously poor iron sources. (Over consumption of cow’s milk is to blame for much of the iron-deficiency anemia seen in small children.)
Vitamin C is needed to help absorb iron, so it is helpful to consume some fresh (or at least not overcooked) vegetables and/or fruits at each meal.

It is also a good practice to minimize use of highly processed and refined foods, and to seek organically-grown produce to optimize nutrition and avoid contaminants.

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All-Creatures.org Health Position and Disclaimer

We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.