The standard American diet has animal products at the forefront—things like meat and dairy often hold the majority of our plates. But too much of anything can have negative effects. Making sure your nutrition is on point is essential, especially as you age, as many illnesses and conditions become higher risk as you get older. While cutting out animal products entirely isn’t the right choice for everyone, knowing which ones are better for you, and which ones you should cut back on, can be a helpful tool in leading a healthy lifestyle. We asked Carrie Bonfitto, NC, BCHN, a Los Angeles-based wellness expert and the author of What to Cook, Why to Eat It, what animal products you should avoid as you age.
First of all, what are the biggest threats to your health as you age? “Maintaining a stable weight is something to keep an eye on as we age. Being overweight and especially gaining weight can be early warning signs of hormonal imbalances which lead to diseases such as Type 2 diabetes and thyroid issues,” Bonfitto says, “Furthermore, this weight will put a bigger strain on your heart and your joints increasing your chances of cardiovascular diseases as well as arthritis.”
It is important to note that the key to health isn’t cutting out animal products entirely. While a vegetarian or vegan diet is the right choice for some, animal products actually have a number of nutrients our bodies need. “The main thing animal products provide is the macronutrient protein. They can also be a fantastic source of the minerals iron and zinc.” Bonfitto says. While iron is necessary for things like energy, blood pressure management, and hormone balancing, zinc can reduce inflammation, boost your immune system, and aid in recovery from injury.
When it comes to what animal products you should avoid, Bonfitto says it’s a little more complicated than “good” versus “bad.” Ultimately, it comes down to what you are intolerant to, which is very individualized. However, some of the most common digestive irritants are dairy and eggs. “These foods are commonly not well tolerated and any food that isn't digested well can cause stress and inflammation internally in your body,” Bonfitto says, “This will release cortisol in your system and make it easy to gain weight and/or hard to lose it.” On another note, saturated fat, which is often found in processed meats, can make you more prone to high cholesterol and heart disease. It is also sometimes found in butter, cheese, and fatty meats. If you are already at risk of heart-related illness, it may be worth cutting back on these foods, or any other animal products high in saturated fat.
As stated earlier, animal products can also be a great tool and support for nutrition. “One of my favorite animal products is bone broth. Bone broth is high in collagen protein that helps your body rebuild your joints, curb carb cravings, and soothe your digestion,” Bonfitto says, “Fish, especially salmon, is loaded with healthy Omega-3 fats that help with cholesterol management. And shellfish like oysters, clams, mussels, and crab are loaded with zinc and iron to help you prevent many age-related diseases.” Try adding these animal products to your diet instead for boosted health from the inside out.
While everyone’s health journey is extremely individualized, animal products high in saturated fat, dairy, and eggs, may be worth cutting back on. However, when it comes to the latter two, you should check with your doctor to confirm that you have an intolerance before fully removing them. It’s possible to enjoy anything in moderation, so instead of going into things with an “all or nothing” approach, seek progress and balance over perfection.
