Eating Green - A guide to plant-based diets at Harvard

EATING GREEN A guide to plant-based diets at Harvard

ABOUT THIS PROJECT When I walked onto campus as a freshman in the fall of 2017, I happily absorbed messages about reducing my environmental footprint. But after washing my clothes in cold water, turning my lights off, and unplugging my laptop, I realized that a large piece of the climate conversation was still missing.

Did you know that the food system is responsible for roughly one-third of greenhouse gas emissions? I wanted to start a conversation about sustainable eating with this guide to plantbased diets at Harvard. This guide is intended to empower students who are interested in pursuing a plant-based diet and to support those who already are.

As you’ll see in the pages ahead, there are many benefits to this lifestyle. Still, my goal is not to tell you what to eat; every individual should be free to choose the diet that makes sense to them. I hope that you’ll consider whether adopting a plant-based diet is right for you!

Please feel free to contact me at meaghantownsend@college. harvard.edu if you have any thoughts or questions.

-MEAGHAN TOWNSEND ‘21 Resource Efficiency Program Representative

MYTH You can’t get enough protein without meat.

vs.

FACT

Most college students consume about 100 grams of protein per day—twice the recommended amount! Students can easily get enough protein from foods like nuts, beans, and eggs.

Plant-based diets are difficult and expensive.

33% of HUDS entrees are vegetarian, not including the grill and salad bar. And most people report saving money on a vegetarian diet!

Everyone eats meat!

10% of Harvard students self-identify as vegetarian or vegan, and an additional 15-20% limit their consumption of meat.

It has to be all or nothing.

Plant-based diets consist of an entire spectrum, from full veganism to going meatless once a week. Even slightly reducing your meat consumption can have major health and environmental benefits.

HEALTH BENEFITS

A healthful, plant-based diet has been associated with: • Lower risk of cardiovascular disease and stroke • Lower risk of certain cancers • Lower blood pressure • Lower risk of cataracts and macular degeneration • Lower cholesterol • Lower risk of digestive problems • More stable blood sugar, which may help reduce appetite

BUILDING YOUR PLATE

Based on the best available research on diet and health, Harvard’s Healthy Eating Plate emphasizes a variety of highquality, plant-based foods.

Copyright © 2011, Harvard University. For more information about the Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource, and Harvard Health Publications, health.harvard.edu.

ENVIRONMENTAL BENEFITS If all 7,000 Harvard undergraduates went without meat just one day a week for a year, we would collectively save: 1.2 billion liters of water

1.6 million animal lives

2.6 million acres of land

7.3 million gallons of gas

5.3 million dollars

1.8 million lbs of crops

1.8 million lbs of carbon

10.7 million lbs of animal waste

(that would otherwise be fed to livestock)

These savings

have tremendous implications for global food insecurity. The crops fed to livestock constitute more than TWICE enough food to feed the 1.4 billion people currently living in abject poverty. With world population projected to reach 9.7 billion by 2050, it will become increasingly important that we take advantage of methods—like eating plant-based diets—of producing and consuming food more efficiently.

See penultimate page for sources.

STUDENT SPOTLIGHTS Eating less meat

doesn’t mean compromising your athletic performance.

Hear from these varsity Harvard athletes about how adopting a plantbased diet has helped them on and off the field of competition.

DUNCAN KELLY RHEINGANS-YOO STEEVES Fencing “Four years ago, I became a pescatarian because I couldn’t continue to support factory farming’s mistreatment of animals and adverse impact on our environment. I was initially worried I wouldn’t get the protein and nutrients I need to compete. But I realized it really wasn’t hard and scaling back my meat consumption was actually good for me.”

Skiing “As an athlete, what I eat is important to me. I used to feel very tired after meals before I gave up meat. I definitely have more energy now that I’m vegetarian! I feel so much better and healthier having made the change.”

REMEDY RYAN

JING LEUNG

BLAKE EVERTSEN

Water Polo

Swimming & Diving

XC/Track

“I went vegan in high school because I didn’t want to participate in the harm that animal agriculture causes to animals and the planet. What I’ve come to know as a water polo player is you don’t need to eat animals to be fit, or fast, or strong.”

“I grew up in a meatloving family, so if you told me that one day I’d be vegetarian I would have laughed. But seeing the HUGE environmental difference that vegetarianism makes was enough to convert me. I also thought that being vegetarian meant I had to be healthy. But all the important things like chocolate, ice cream, and cookies are vegetarian, so we good!”

“Having always put the words ‘protein’ and ‘meat’ together, it never occurred to me that I could get tons of protein in my diet while avoiding the carcinogens in meat.

It brings me confidence knowing that I’m fueling my body properly and basing my food choices off of the latest science.”

PLANT-BASED PATHS Flexitarian Generally tries to reduce their consumption of meat, eating vegetarian where

possible/convenient. Might adopt a practice along the lines of “no red meat” or “Meatless Mondays.” This is a very popular and easy approach!

Climatarian Makes dietary choices based on environmental cost, typically eating local and

avoiding foods like beef, lamb, and cheese. This diet maintains flexibility while substantially reducing one’s climate footprint.

Pescatarian

Consumes seafood but not meat. A great choice for those who enjoy animal protein without the drawbacks of red meat and poultry.

Vegetarian

Does not consume meat or seafood but typically consumes eggs and dairy.

A popular option with significant environmental and health benefits.

Vegan

Does not consume meat, eggs, dairy products, or any other animal-derived ingredients. This diet has TREMENDOUS environmental and social benefits!

WITHIN THE D-HALL • Load up your plate with grains and vegetables first before turning to meat

• Choose plant proteins from the

grill and salad bar, like veggie burgers, tofu, beans, and edamame • Keep an eye out for delicious vegetarian meals like vegetable potstickers, margarita pizza, falafel and 5-cheese tortellini • Don’t see the plant-based option you’re looking for? Just ask! HUDS wants to hear from you!

Check out green.harvard.edu/food for more tips and resources!

THE HARVARD UNIVERSITY 3 OZ PROTEIN EQUIVALENTS breast DINING SERVICES (HUDS) LABEL == 11 chicken small hamburger

Seek out vegetarian/ vegandesignated meals

Take a look at the ingredient list to know what you’re eating

= 1 fish fillet = 3 eggs = 1 cup of beans/peas = 1 cup of tofu = 1 handful of mixed nuts = 3 tablespoons of peanut butter = 5 tablespoons of hummus

OFF-CAMPUS OPTIONS SWEETGREEN

BON ME

VEGGIE GALAXY 450 Mass Ave

STOKED Food truck

LIFE ALIVE

CHIK CHAK

39 JFK St

765 Mass Ave

Food truck

Food truck

B. GOOD

VO2 VEGAN CAFE

CLOVER

TENOCH MEXICAN Food truck

CHIPOTLE

ROXY’S

1 Eliot St

Science Center; 1326 Mass Ave

1 Brattle Square

1001 Mass Ave

Food truck

Just a few of the many vegetarian-friendly eateries surrounding Harvard.

Resources used include:

HARVARD FARMERS’ MARKET Science Center Plaza, Tuesdays from June-November

WHOLESmith HEART PROVISIONS Campus Center

RHYTHM ‘N WRAPS Food truck

- Egan, Sophie. “How Much Protein Do We Need?” The New York Times.

- Freston, Kathy. “The Breathtaking Effects of Cutting Back on Meat.” The Huffington Post.

- Hamerschlag, Kari, and Kumar Venkat.

“Meat Eater’s Guide to Health and Climate.” Environmental Working Group.

- Harvard University Dining Services Fall 2017 Student Survey - The Nutrition Source at Harvard’s T.H. Chan School of Public Health (hsph.harvard.edu/nutritionsource) - USDA Food Standards (choosemyplate. gov) Thank you to Duncan, Kelly, Remedy, Blake, and Jing for participating as featured students; to the Office for Sustainability and the Harvard T.H. Chan School of Public Health for contributing support and resources; and to all others who helped in the creation of this guide!

LEARN MORE! •HARVARD NUTRITIONISTS (huhs.harvard.edu/services/nutrition) Call (617) 495-2068 to schedule a free consultation

•FOODPRO (foodpro.huds.harvard.edu)

See daily menu from Harvard University Dining Services (HUDS)

•HAPPY COW (happycow.net)

Search for vegetarian-friendly restaurants near you

•MENUS OF CHANGE (menusofchange.org)

Learn more about promoting health and sustainability through food

•NUTRITION SOURCE (hsph.harvard.edu/nutritionsource) Explore science-based guidance for healthy living

•HARVARD OFFICE FOR SUSTAINABILITY (green.harvard.edu/food) •HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH (hsph.harvard.edu) •HUDS SUSTAINABILITY (dining.harvard.edu/about-huds/sustainability)