The #1 best protein for your health and 5 Worst Protein Choices for the Environment

If you've ever found yourself arguing about whether eating meat is healthy
for you and the planet and, if so, which meat to eat, you now have some
answers. The Environmental Working Group (EWG), which brought us the "Dirty
Dozen," a list of the 12 most pesticide-ridden fruits and vegetables,
released a report today showcasing the carbon footprint of 20 conventionally
grown popular protein sources, from lentils to lamb.

To come up with the carbon impact, the EWG looked at the food's full
"lifecycle"-including the water and fertilizer to grow feed crops,
transportation of the food and even the amount of food that's wasted.

The biggest take-away: eat less meat and avoid wasting it (20% of edible
meat ends up being tossed). Why should you care? The implications of this
report are twofold-environmental and personal health. On the environmental
side, the United Nations recently determined that livestock is one of the
top contributors to the world's most serious environmental problems. Going
meatless can reduce water pollution, waste and greenhouse gases, and save
energy, land and water. As for personal health, science shows that
eliminating or cutting back on meat may improve blood pressure, decrease
your risk of heart disease, lower cholesterol and help better manage your
weight.

The EWG's full list of 20 "meats and other protein" sources includes
vegetables like broccoli and tomatoes that, while having a low carbon
footprint also deliver very little protein (around 1 to 2 grams per
serving). So to bring you the 5 best and 5 worst proteins, I'm sticking to
the EWG's abbreviated pocket-guide version and annotating with my own
comments as a registered dietitian and associate nutrition editor at
EatingWell Magazine. (To find out what ranked best, worst and in between on
the full list of 20 protein choices, click here.)

5 Worst Protein Choices for the Environment

1. Lamb
Lamb's carbon footprint comes mostly from the methane the animals produce
through digestion and manure and from the crops grown to feed them. The same
is true of cattle (which is why beef ranks second in the list of top 5
carbon offenders), but since lambs produce less meat, the carbon footprint
is greater per ounce. In fact, eating 4 ounces of lamb is equivalent to
driving 13 miles, in terms of your carbon footprint.

What you can do: Lamb isn't widely eaten in the U.S. and in terms of carbon
emissions that's a good thing. Keep eating it sparingly, according to the
EWG.

2. Beef
Like lambs, beef cattle are ruminants and produce the same greenhouse gases
while digesting their food. Conventionally grown beef cattle are also
shipped during different stages of production, adding to their environmental
toll.

What you can do: When you do choose beef, look for grass-fed and organic.
While pricier than conventional, it's a healthier choice for you and the
environment. Grass-fed beef is richer in heart-healthy omega-3 fats. Plus,
organic, grass-fed cattle are raised in a way that minimizes the carbon
emissions from manure. The EWG also recommends avoiding processed beef
products, such as sausage, since more processing means a bigger carbon
footprint and the processed products are less healthy than unprocessed.
Must Read: 5 Myths About "Natural" Meat Busted
8 Nutrients You Need When You're Skipping Meat

3. Cheese
I adore good cheese, so I was deeply saddened to see cheese come in at
number 3. I was momentarily heartened, though, when I noticed that EWG had
compared all the proteins' carbon emissions per 4 ounces. That ends up being
a little less than 3 servings of cheese! Which means that if you stick to a
serving, it's more equivalent to eating 2 eggs, in terms of environmental
impact.

What can you do: Stick to a single serving (1.5 ounces for hard cheese)-plus
using a sharply flavored cheese can help you get the maximum impact for
less. The EWG also recommends choosing organic and low-fat cheese, when
possible.

4. Pork
Pigs don't produce methane while digesting their food, but their manure
contributes greenhouse gases. Processing and cooking pork adds to its carbon
footprint.

What you can do: The EWG recommends choosing pastured pork, when you can,
and avoiding processed pork (yes, that means bacon).

5. Farmed Salmon
Fish feed and electricity on fish farms adds to the carbon footprint of the
fish. So does shipping, which means that wild salmon also has a higher
carbon footprint when it's shipped by air to your market. But don't forget
that salmon also delivers heart-healthy omega-3s, so still aim to eat fish a
few times a week.

What you can do: Look for wild salmon over farmed, when possible. And don't
snub light tuna and sardines-other sources of omega-3s that have lower
carbon footprints.
Don't Miss: 6 of the Healthiest Fish and Shellfish to Eat, 6 to Avoid

5 Best Protein Choices for the Environment
1. Milk
On the abbreviated top 10 list, milk came in with the lowest carbon
footprint (lentils were lowest on the list of 20). However, the EWG looked
at the carbon footprint of 4 ounces of milk-that's only half a serving. So a
full cup would be twice as high.

What you can do: Look for milk from local dairies, which should cut some of
the carbon footprint caused by shipping. Milk from organic and grass-fed
cows will also cut down on some of the carbon emissions caused by raising
cattle, suggests the EWG, while delivering the added bonus of extra omega-3s
and no growth hormones.

2. Beans
Beans are a smart protein choice. They give you fiber and healthy nutrients,
such as folate and iron, and are very low in saturated fat. They're also one
of the best choices for the planet. Unlike animal-based proteins, beans have
fewer carbon inputs and outputs (with animal proteins, growing crops just to
feed the animals significantly adds to their carbon footprint).

What you can do: Eat beans more often! If you want beans with the lowest
carbon footprint, buy them dried, which skips the extra step of processing
them.

3. Tofu
Tofu's carbon footprint (roughly one-third that of beef) largely comes from
growing the soybeans and then processing it into tofu.

What you can do: Tofu is a great choice, but keep in mind that if the label
doesn't say it is 100% USDA Certified Organic or non-GMO, there is a good
chance it was made from genetically modified soybeans.

4. Eggs
Feeding chickens, and the energy used on poultry farms, adds to the carbon
footprint of eggs. But as far as animal proteins go, eggs' carbon footprint
is relatively low. In addition to protein, eggs give you some vitamin D and
lutein and zeaxanthin, which are good for eye health. Although eggs contain
some saturated fat and cholesterol, eating one a day shouldn't raise your
cholesterol levels.

What you can do: For the lowest carbon footprint, the EWG recommends opting
for organic and pastured eggs, from chickens that are given organic feed and
are allowed to run around.

5. Chicken
Chicken is the best meat choice, but on the full list of 20 foods, chicken
ranks 6th meaning that its carbon footprint is still higher than plant foods
and tuna. From an environmental and health perspective, though, eating
chicken is better than eating beef.

What you can do: Choose chicken more often than beef, pork or lamb. As with
eggs, the EWG recommends choosing chicken that is organic and/or pastured.
By Kerri-Ann Jennings, M.S., R.D., Associate Editior-Nutrition for
EatingWell Magazine