The Skinny on Animal Protein

Written by Michelle Shelton, RDN

May 13, 2023

The Food and Agriculture Organization of the United Nations just released a report on the role of terrestrial animal food sources in meeting the nutritional needs of humans across the lifespan. What exactly are terrestrial animal food sources? These are things like chicken, pork, beef, eggs, milk, cheese, and yogurt. Basically, dietary protein from land animal sources. 

This report is based on their review of 500 scientific studies. (wow! That’s a lot!) Their conclusion? These foods play an important role in providing key nutrients such as high quality and essential proteins, iron, zinc, carnitine, creatine, calcium, choline, selenium, and vitamin B12 (just to name a few). Not only are these nutrients in rich supply in these foods, our bodies are really efficient and effective at absorbing the nutrients from these sources. In fact, much more efficient and effective than from other food sources.

Why is this important? These foods sometimes get a bad wrap. It is true, for most people in western cultures, we need to eat more plant-based foods. We do need to eat more fruits and more vegetables. We do need to eat more whole grains, beans, legumes, and nuts. But in our zeal for a healthier diet, we should not lose our focus on a balanced diet. A balanced diet makes room for all the major food groups, including animal sources of protein alongside all the color and variety of plant-based foods. 

Certainly, you may choose to avoid these foods for personal or religious reasons. In these cases, be sure to know the nutrients you may be missing by excluding these foods and find alternate food sources. But if you are feeling guilty for eating these foods, or like you should cut them out because of this or that headline, know that you are in fact in line with 500 studies worth of evidence showing that these foods are an important part of a balanced diet. 

What should you know, then, to make sure you are selecting the best, highest quality sources of these foods for optimal health? In general, I do believe all foods can fit in a healthy, balanced diet. But there are some principles to follow.

1. When choosing animal protein, eat more lean meats like chicken and turkey. Eat a moderate amount of red meats, aiming for 2 times per week. Choose very lean red meats whenever you can. Reduce your consumption of processed meats like hot dogs, sausages, and bacon to occasional.

2. Good news for all egg lovers. Recent studies show that frequent consumption of eggs is not associated with elevated cholesterol or cardiovascular disease risk. Eggs are an excellent source of many key nutrients, like vitamins D, E, A, choline, selenium, lutein, and zeaxanthin, as well as high quality protein. All of these support health and proper function of your muscles, brain, and eyes. 

3. Lower-fat dairy is also an important and healthful source of animal protein. It is one of the best sources of calcium and vitamins A and D. Fermented dairy foods like yogurt provide healthful active cultures that can promote a healthy gut flora, contributing to strong immune function and healthy digestion. Yogurt is also easier to digest and a good choice if you have a lactose intolerance. 

4. Don't forget your seafood and plant-based sources of protein like nuts, beans, legumes, soy. All of these fit together and complement a balanced, complete nutrition, providing important vitamins, minerals, and essential fatty acids. 

It can be easy to get caught up in food trends and headlines that claim to cure the health challenges of our generation. As a general rule, be aware of recommendations that cut out whole food groups like meat and dairy. If you choose to cut them out for reasons other than health, be aware of what you are missing and supplement. But if your goal is better health, know you can include these foods in your diet without cause for concern. You have the backing of the UN’s Food and Agriculture Organization and 500 studies to support you in this decision.