I have read that dairy is an acid food and leaches more calcium from bones than it benefits, also that it is inflammatory. I cannot think of any health offering that it has that is a better source than I can find in plants. This is a topic regarding fiber yet meat and dairy do not provide it. How do these food choices fit in positively to a high fiber diet? I like to read follow up support on these topics that are true and well presented. The takeaway conversations are a bit off putting.

Thank you for contributing your feedback, Lindy! –Ina, Food Revolution Network Team

“You’ll notice that if your diet is made primarily from whole plant foods and includes plenty of beans, whole grains, fruit, and vegetables, you’re probably getting a good amount of fiber.

However, if you’re eating meat, dairy, and processed foods — like white bread, cookies, crackers, chips, and soda — it can be challenging to achieve the goal of 40 grams, or even 28 grams, of fiber per day.”

I do not agree with all of the second paragraph. Eating meat and dairy in moderation can be a part of a healthy diet. Women especially need to pay attention to their protein intake–needed for muscle mass and to maintain a healthy fat-burning metabolism–and many need dairy for the rich calcium source to prevent osteoporosis. Getting enough protein and calcium sourced from food (versus taking a daily calcium supplement) is extremely difficult for the majority of people who go at ridding their diet of meat and dairy in favor of a 100% vegetarian diet. Instead, why not focus on eating a plant-based diet with the allowance of a small amount of high quality, full fat dairy daily and meat products now and then throughout a month’s time?

Eating full-fat dairy provides important nutrients, helps you feel full longer, and helps your body absorb key vitamins, with recent studies showing a neutral or positive impact on heart and metabolic health.Vitamins A, D, E, and K require dietary fat to be properly absorbed by your body. Whole dairy foods naturally provide these vitamins alongside the fat needed to use them efficiently. Fats and proteins digest more slowly, triggering hormones that signal fullness to the brain. Additionally, because full-fat options satisfy hunger faster, they can naturally prevent overeating later in the day. Infact, clinical reviews often find that people who eat regular-fat dairy tend to have a lower body mass index (BMI) or maintain weight just as well as those consuming low-fat items.

Now, consider cardiometabolic and heart health. Newer research shows that full-fat dairy does not raise the risk of heart disease or type 2 diabetes the way experts once believed. Additionally, recent clinical trials indicate that adding moderate servings of whole-fat dairy does not raise LDL (“bad”) cholesterol and can even support healthy blood pressure. In a complementary way, options like whole-milk yogurt and cheese offer additional probiotic and matrix benefits that protect heart health.

What we can agree on 100% is stay away from processed foods!!! They have contributed to so many physical and mental health problems in our world today. Learn to prep/cook from scratch and make eating a fun adventure. One you enjoy in moderation daily, with a side of a 30-minute daily brisk walk and you’re likely to live a happier, healthier life overall

Glad you enjoyed it, Debbie! –Ina, Food Revolution Network Team

Thanks, Wendy! Yes, crowd it out 🙂 –Ina, Food Revolution Network Team

Thank you Remi for reading and enjoying the article!
~ Melissa, Food Revolution Network Impact Team

Glad you enjoyed the article! ~ Melissa, Food Revolution Network Impact Team

Thank you Donna for your comment, and I am glad you are enjoying the chart! Getting adequate fiber in daily can really help manage a healthy diet and lifestyle. Ideally, we get our fiber sources from whole food options like beans, fruits and vegetables, whole grains and nuts and seeds.
~ Melissa, Food Revolution Network Impact Team

Thank you Nikki for sharing your comment! I love the visuals too!
~ Melissa, Food Revolution Network Impact Team

Thank you Ashok for reading and enjoying the information!
~ Melissa, Food Revolution Network Impact Team