Eating EAT-Lancet: Conclusion

Estimated reading time: 16 min. For something shorter (reading time: 7 min) see "one week of eating EAT-Lancet"

And no, not eating the report (far from ideal, nutritionally). Just following the proposed new guidelines by a bunch of smart researchers for a “sustainable diet”.

It’s been a week of counting, calculating, and cleaning measuring cups, and let me tell you- it wasn’t easy at first. 

And if this is the only post you read from this series, here is a summary of the take-aways from the start.

 

  1. Eating 6 forms of animal sourced food (beef/lamb, pork, poultry, eggs, fish, dairy) in one day is ridiculous, and impractical (just imagine your weekly shopping list…getting anxiety just thinking about it? yeah me to).
  2. I had no concept of what a gram was (blame ignorance, or being American, or both for that matter).
  3. I straight away ignored some things (for sanity purposes). i.e the authors gave no category for coffee (but they also didn’t for water so… same thing?).
  4. I lumped things together and tried to stay within the limits for the week (eating 1/4th of an egg a day? unenjoyable and inconvenient)
  5. adjusted the numbers to bring it down to around 2000 calories a day (ball park). i.e. not everyone is an adult male.

Basically from day one I realized this diet is theoretical, and far from practical. Makes sense for academic report writing but does not for real life. So, it took some brainstorming and number crunching to translate this thing into something doable. For example, I choose to eat only one type of meat for the week (shopping for one here). And I tried to come up with a shopping list that wouldn’t make me run to the store everyday , or break the bank (because I’m a working woman with a life and an expensive travel obsession).

This diet is only a first step for sustainability. What you buy and how its produced matters. There’s way more to it than just keeping your meat intake to 300 grams a week.  Even if you do eat more meat, if its produced sustainably and you’re supporting those systems and local farmers in the process, that’s just as important. So, in addition to a shopping list, below are some links that take these extra steps.

Week One: 

Tip: Stay away from processed foods, and look for the smallest amount of ingredients. 

I tried to stick to products that had (certified) elements of sustainability: local farms, pasture raised, organic…but weren’t absurdly expensive. 

  • .5 lbs of fresh chicken
  • block of cheese (130 grams)
  • half dozen eggs
  • A bag of MSc Certified Flounder (frozen). Check the Seafood Watch App. 
  • a can of black beans, can of chickpeas
  • package of cashews
  • jar of peanut butter
  • Whole grain loaf of bread 
  • Seasonal fruit and veggies (focus on colors- esp. reds, oranges, and greens).

I was already stocked on things like whole grain rice, lentils, olive oil. I also already had some veggies from Hungry Harvest . Waste not, want not, right? 

Also for food waste- compost! As an urbanite, thankful for companies like compost cab.

Now, while day 0 consisted of me trying to figure out what a gram is (not to be confused with your mother’s mother), I did eventually get the hang of it. Good, because washing measuring cups was starting to take its toll. 

You’re days worth of legumes (black beans), nuts (cashews), and cheese.

Still, it wasn’t easy tracking things for a week. Which is why I whipped out my handy excel skills to make sure I didn’t go over my weekly limit (you say nerdy, I say smart). The stuff in red? Had a pretty hard limit, with a strict range, and unhealthy if eaten in large amounts. The green stuff? I wasn’t worried about going over because the range was pretty wide. The yellow items were those that needed to be watched.

Thankfully I was able to stock my fridge with exactly what I needed for the week. Shopping and stocking up in this way made it a lot easier for 1) cooking and 2) the anxiety.

Still, no one’s perfect, and I went over my weeks worth of eggs, fish, and legumes. Really? Legumes? Turns out while many are saying that this diet dramatically increases your intake of legumes- if you’re used to having them as part of your diet, it’s really not that much. I didn’t even eat them everyday.

For fish…the flounder fillets I got (sustainable sourced obviously) were prepackaged separately (yes, I know, plastic pollution… not everything is a win-win). For me, I needed about 2-3 fillets a week… so you either overeat your weekly amount or under-eat. Which just shows how hard it is to make this thing practical.

Finally, the most shocking thing about this diet was the amount given for eggs. As a vegetarian, I was eating a good amount of eggs. This diet? It’s about 2 large eggs EVERY 10 DAYS. See, I would much rather eat less meat, and have more eggs. Which is something I always considered more “sustainable”, especially since eggs are fairly easy to find locally compared to meat- where locally produced often comes with more stringent regulations in the US (and a hefty price).

On that note, one thing the authors could have done is offer a few different “reference diets” for different dietary trends: flexitarian (current), vegetarian, and vegan. These other diets exist, and are becoming ever more popular. Ya girl needs her protein, and what if I want to get all of it from plants? 

And what about substitutes? (Step away from the almond milk, that stuff takes up SO MUCH WATER). So oat milk? Or coconut milk? Is a coconut actually a fruit or a nut? The internet can’t even decide. Quinoa is apparently a seed? What do I do with that and these other popularized millennial items? Specificity comes with obligations, EAT-Lancet. See Critiques and Solutions for more.

Some of these decisions I avoided. I put aside the coconut milk and quinoa and stuck to the classics, like cheese, bread, and rice. Other things I ignored, like coffee/tea and spices. A couple other things I tried to adhere too or incorporate, and failed…. But did you know that there is about 30g of grain in a pint of beer, or 200g of grapes in a glass of wine? At least I tried. See this post on... sustainable alcohol consumption? To our collective dismay, alcohol does take resources to produce.

All in all, once I moved past the quizzical looks of my roommates as I obsessively measured every ingredient, or shooed away wandering hands trying to cut into my perfectly measured amount of cheese (my tolerance for sharing definitely went down), I realized I was absolutely eating healthier. Mainly because I was actually paying attention to the amount of servings I was getting of each food group.

There are critics that say this diet isn’t nutritionally perfect. And you know, maybe it isn’t. But whose diet actually is? Trying to eat a diet that is nutritionally perfect is just as theoretical as it is impractical. There is no doubt that if everyone ate according to these guidelines, or any well-meaning guidelines based on nutritional science, diet-related health issues would dramatically decrease. Because, what is a healthy diet anyway? Just try googling it, and dig yourself a deep internet rabbit hole while you’re at it.

Still, the biggest downside of this EAT-Lancet report is that it seems to recommend a diet built on our current, highly destructive, food system. A specific recommendation for palm oil? Really? And while the approach the authors took makes sense for modeling, frameworks, academics, yadda yadda…it still fails to embark on the question: what kind of food system could we have instead? Which, admittedly, is a whole other report and modeling exercise in itself. The authors do recognize the diversity of contexts, and the need for diverse production systems and solutions- of course, sustainability is highly context specific. Yet they recognize this, while giving a highly prescriptive diet with limited ranges and no substitutes? This diet is hardly sustainable if not applied in context, and as it stands it does not provide enough room to adapt.

For example, let’s say a country’s agricultural wealth was in its grasslands. The whole western US is covered in rangelands that are suitable for grazing cattle (since we killed off all the buffalo). Would it not make sense then, to get our portion of meat from grass-fed beef, instead of getting it largely from poultry…which would probably have to use large amounts of grain that directly competes with human diets? Even if all your meat for the week came in the form of unprocessed red meat, the total is so small that it probably won’t impact your health, even long term (any nutritionists out there? help?).

Photo by Skitterphoto on Pexels.com

Wait, hold up…I’m saying beef is ok? Well, at current levels of production- it’s not. Unfortunately only 5% of the US market for beef is grassfed, and the rest emit A TON (see post on exactly how many tons).

So, I think the totals are totally  doable (.5lbs- 2/3 lbs of meat a week). A half gallon of milk. 2-3 frozen fish fillet’s a week. 2 eggs every 10 days? still a little testy about that one. But overall, as a flexitarian diet for someone that still want’s to eat meat/fish 2-3 times a week, or not give up cheese, its great. But only if summed up at category level and then applied to context- not as currently written.

And while it’s great modeling exercise providing a framework for flexitarians, the report is still rooted in a global context- which is not how diets should work. Diets should be based on what you have available, what’s in season, what’s local, and obviously on your nutritional needs.

So should nutrition drive what we produce? Or should our resources? A huge gray area lies in between those two questions. One thing’s certain- the answer lies in the grey, and it will meet both human and environmental health goals. Where in that gray area? Well, that one depends on… you guessed it, context. And sooner or later we will find it- thankfully we humans are extremely innovative and adaptive… 

But let’s find it sooner, rather than later.

Days 2-4: TGIF, time to wine down.

Honestly, thank god for the food scale or I would have gone insane trying to figure out these quantities. Though I will say,I’m starting to get the hang of how much these things weigh and what my daily limit.

For example, a tablespoon of olive oil is around 14g. The reference diet for unsaturated oils is 40g, with a range of 20-80g. So a little less than 3 tablespoons for olive oil a day, an easy thing to keep in mind when cooking. Also, I know what a tablespoon of peanut butter looks spread on how many grams of grain of bread. 16 g of peanuts and 50 g for the toast. So, while the first couple days consisted of a lot of weighing, which meant a lot of washing of bowls and measuring cups, its slowly starting to make sense.

Still, there were somethings I needed to take the calculator out for. Like for milk equivalents. I already knew the milk equivalents for cheese because #priorities, but greek yogurt? No clue. Turns out the internet didn’t clearly know either. But thanks to the lovely people of the internet, I was able to get it down (see the end for values).

Furthermore, it’s Friday. And what if ya wanna turn up this weekend? Or at least grab a glass of wine or a beer with some friends. To our collective dismay, alcohol takes resources- like grain, fruit, and sugar- to make.

Is it really that significant? Well, in the US we drink 9 liters of pure alcohol per year. Now, not sure how much that translates into wine or beer, but I’m assuming it’s a lot.

And how do other countries compare? Check out this cool map from Our World in Data. See Russia and Eastern Europe coming in red hot? I guess some stereotypes do reign true. 

EAT-Lancet, of course, does not offer a reference for sustainable alcohol consumption. Probably fair, offering a recommendation for alcohol sounds irresponsible. Or is it?

This probably warrants another post, but there are plenty of studies that look at moderate alcohol consumption and what that means for health. Some even say that small amounts can be positive. Glass of wine a day keeps the doctor away? Sounds a bit too good to be true. But the report dives into these kind of studies for red meat, which is often unhealthy and culturally inappropriate, so why not alcohol?

Anyway, I took to my calculator to at least figure out how many grains in a glass of beer and grapes in a glass of wine. With another thanks to the people of the internet, I got the numbers. Probably way off, so if you know better- please weigh in. [Pun intended]. The whole point is to make this diet realistic…right?

  • Milk to cheese equivalent: 10 to 1 (ex. 250 grams of milk is 25g of cheese)
  • Milk to greek yogurt: 4 to 1 (ex. 1 gallon of milk is 1 quart of greek yogurt)

As with anything on the internet, these may not be accurate. But it offers something to work with. If you have better values please share!

  • Beer: 30 grams of grains
  • Wine: 200 grams of grapes

Full disclosure, this was even more a shot in the dark than with milk, using spottier internet information. 

So, as with anything on the internet, these may not be accurate. But it offers something to work with. If you have better values please share!

I will update this with other conversions if needed (and more importantly, if I can figure it out). 

You may be thinking: this is great and all, but what did you eat? Here’s a breakdown below. 

And how am I tracking all of this you ask? A good ole spreadsheet. I will upload an easy to use version of this once I nail out the kinks (and figure out how to do it on wordpress).

EAT-Lancet: Critiques so far

First of all, the diet given is for 2,500 calories. This is too much for a majority of the population, aka all women and children. 2500 calories is the average intake for adult men, who also likely requires a different combination of nutrients compared to women or growing children.

Variations should be given for women, children, and men.

So, adjusting it to my needs was pretty much a shot in the dark. Any nutritionists out there? Help?

Another huge drawback is that it gives a very diversified flexitarian diet. The idea behind this is great, and for the purpose of the modeling behind the report, it makes sense: what highly diverse diet can the entire world eat and in what quantities to remain within planetary boundaries? However, translating this to an actual shopping list? OMG. It’s a headache. For an individual, try and shop for 7g of beef, 7g of pork, 29g of poultry, 28g of fish a day, 13g of eggs? Come on. Translating this into something that’s doable for a week is difficult as is. Yes yes, diversity of diets is important- but this is a bit extreme.

Condensing into simpler forms, like per week, per month, or per year. When people obtain their food, its not in this kind of diversity all in one day. Sometimes its chicken one week, beef the next. Sometimes it’s no meat at all.

Going further, it doesn’t give options for vegetarian or vegan diets which is a diet that many people in the world eat- whether its for religion, cultural, ethical, environmental, or other reasons. What if I don’t eat meat? I should be able to eat a lot more legumes, eggs, and dairy. What if I’m vegan? Proposing this kind of reference diet for all, even with ranges, does not address other diets that exist and will continue to exist.

 

Offer simple substitutes, chart form or otherwise. If no meat, how much can you substitute with eggs? If no dairy, what’s the plant based substitute? How much can my consumption of soy products/legumes increase if I choose to forego all animal sourced foods? Ya girl needs her protein, and I might not want to get it from meat.

Finally the whole dairy recommendation. Seriously EAT-Lancet? Do you not know that 65% of the global adult population have a reduced ability to digest lactose? Someone failed to do a quick google search on that one. I get you gave a range beginning with 0…but 500 grams of milk a day as the end range? That’s two glasses of milk a day…you would have a lot of people running to the bathroom, flushing a lot of water. Also not sustainable. 

I don’t really have one. A good portion of the world does not do well with dairy, so in the model they would be at zero. Does this mean those that can consume dairy can have more? That’d be great. Bring on more cheese.