Higher protein levels, especially from the protein-concentrated meat foods, may contribute to kidney problems, hypertension, and an increased risk for certain cancers, although this has not been well documented. The dairy foods may also cause digestive problems because of many adults’ inability to properly utilize them (lactose intolerance), as well as common allergy or hypersensitivity reactions to milk. Another concern is with the chemicals fed to dairy cows that may then end up in our milk. Dairy foods also add more saturated fats to the diet unless only nonfat products are used. The higher calcium content of milk can be helpful, but the extra vitamin D intake can cause problems when combined with even higher phosphorus ingestion from more meats and carbonated beverages. This mixture of nutrients affects bone metabolism and may be a major factor in osteoporosis. Maintaining adequate calcium intake while keeping it in balance with phosphorus is probably important in this regard.

The three aspects of the American diet that have received the most attention in the last decade are salt, red meats, and fats. Salt restriction is often suggested for people only after they have high blood pressure, but there should be attention to avoiding high-salt foods and reducing total sodium intake (and raising potassium intake) before this problem arises. Salt contributes not only to high blood pressure but also to kid-ney disease and to heart disease as well. Salt is contained in so many foods, often hidden, that we may need to read labels and avoid certain restaurant foods to really reduce our intake of sodium.

Eating red meat, the cooked muscles (and organs) of dead cattle, sheep, or pigs, is both a nutritional and a philosophical issue. Nutritionally, these meats, especially the domesticated, overfed animals, contain a high amount of fat, and regular consumption of meats may add to an already fatty diet. Meats are also high in protein, phosphorus, and usually sodium, and are low in fiber, all of which may contribute to other difficulties. Meats, of course, do provide nourishment; we just need to moderate their intake.

The idea of an association between meat eating and war is an interesting one. Throughout history, meat eating has been correlated with hunting, fighting, conquering, and a desire for power. Eating meats seems to stimulate aggressiveness, hostility, and competitive feelings. Now that most people do not hunt for food, meat consumption may stimulate these same feelings of aggressiveness, which we now take to the streets, to our jobs, or home to our families. In contrast, the vegetarian diet has always been associated with peace and nonresistance and a general respect for life, as manifested in a spiritual sense of our connection to all living beings. This is seen in the peoples of India and exemplified by the life of Mahatma Gandhi. While many people are reducing their meat consumption for health reasons, this may have the fortunate secondary effect of improving the relationships between people and among nations, increasing the chances for peace.

Meats, as I said, also contribute to our total fat intake, as do milk products. Vegetable oils, of course, are all fat, but of greater concern are the hydrogenated fats, which may contribute more specifically to disease. The use of these fats as magarines, in cooked or fried foods, and in baked goods has greatly increased; the trend should be in the other direction. Fats in the diet contribute specifically to increased cholesterol levels, atherosclerosis, cardiovascular disease, and many types of cancer, particularly cancer of the breast, colon, prostate, and uterus. Atherosclerosis, or clogging of the arteries with fatty plaque, is the basic process that contributes to all kinds of cardiovascular diseases. Reducing total fat intake is probably the most important step to creating a healthier diet.