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What is a flexitarian diet? -

Created by dietitian Dawn Jackson Blatner, a flexitarian diet provides the benefits of a vegetarian diet while still allowing you to enjoy animal products in moderation. And as it has no clear-cut rules or recommended calories, it's more of a lifestyle than a diet. It also doesn't focus on restricting food, but rather what to include.

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Decreased risk of heart disease -

Eating flexitarian may provide several health benefits, and a decreased risk of heart disease is one of them. This is likely because vegetarian diets are often rich in fiber and antioxidants that may reduce blood pressure and increase good cholesterol.

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Lower risk of certain cancers -

Diets high in nutritious plant foods such as fruits, vegetables, and legumes, and low in ultra-processed foods, are associated with a lower risk of certain cancers, especially colorectal cancers.

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Helps prevent and manage diabetes -

Eating a predominantly plant-based diet may help prevent and manage type 2 diabetes. This is most likely because plant-based diets include many foods that are high in fiber and low in unhealthy fats and added sugar.

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Helps with weight loss -

If you're trying to lose weight, then a flexitarian diet can be the way to go, as it consists of foods with lower calories and avoids highly processed foods.

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Reduces your carbon footprint -

Going flexitarian has benefits for our planet as well. Reducing meat consumption can help preserve natural resources by decreasing greenhouse gas emissions and land and water use.

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Helps you save money -

There are no particularly pricey ingredients required for this diet plan, so groceries shouldn’t cost more than they typically do. And if you're typically big on meat, you'll for sure save some bucks!

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Easy to follow -

One of the major advantages of going flexitarian is that it's a straightforward and flexible diet. This increases the chances that it can become a long-term lifestyle.

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Adds to feelings of fullness -

The majority of adults and children are not getting enough fiber, but it's an easy boost when you consume mostly fruits and vegetables, along with plant-based proteins like beans, nuts, and seeds. By upping your fiber intake, you'll be feeling fuller for longer.

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Keeps you well nourished -

A flexitarian diet contains a greater amount of nutrient-dense food compared to meat-heavy diets. It also prioritizes cutting down on the consumption of processed and packaged foods, which are often full of added salt and sugar.

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What are the downsides? -

Because the flexitarian diet doesn’t completely exclude any particular food group, it shouldn’t welcome any health risks. However, some people may risk nutrient deficiencies when they cut back on meat and other animal products. But this also depends on the nutritional content of their other food choices.

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Getting started -

The good news when starting a flexitarian diet is that you don’t have to do a kitchen makeover or pantry overhaul to start. Instead, the next time you go grocery shopping, buy fewer animal products and replace them with plenty of fruits and vegetables.

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Reportion your plate -

Downsize your meat and grain portions while pumping up the produce. Aim to allot 25% of your plate for meat, poultry, or fish, 25% for whole grains, and 50% for fruits and veggies.

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Reinvent old favorites -

Take your current favorite recipes and swap out the meat for beans. You can also opt for lentils or chickpeas, which are versatile and can be less expensive than chicken, pork, or beef.

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Refresh your recipe repertoire -

Test out a new vegetarian recipe each week. It's a fun way to try something new and healthy, as well as introducing new flavors to your meals.

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What should you eat? -

In a flexitarian diet, all food groups are included, except that there’s less emphasis on animal protein and more on plants and plant-based proteins.

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Plant proteins -

Some plant proteins may include beans, peas, or lentils. It also includes soybeans, tofu, tempeh, and legumes. There's great variety, so you can try out many different recipes.

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Fruits and vegetables -

You should also include in your diet both starchy veggies like winter squash and corn as well as non-starchy veggies like bell peppers and carrots. Fruits are also essential.

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Plant-based milk -

There are many delicious variations of plant-based milk. Some you can try are unsweetened almond, coconut, hemp, and soy milk.

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Nuts, seeds, and other healthy fats -

Some healthy fats to add to your diet are found in almonds, flaxseed, chia seeds, walnuts, peanut butter, avocados, olives, and coconut.

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Herbs, spices, and seasonings -

Not only will herbs and spices add some flavor to your meals, they are also packed with benefits, such as antioxidants and anti-inflammatory properties. Try out some basil, cumin, turmeric, ginger, and mint.

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Condiments -

Condiments don't have to be all bad. Try reduced-sodium soy sauce, salsa, mustard, and ketchup without added sugar.

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Beverages -

When it comes to beverages, water is the best choice. You can even sometimes go for sparkling water. Tea and coffee are also welcome in a flexitarian diet.

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Whole grains -

Whole grains are packed with nutrients including protein, fiber, vitamins, and antioxidants. Some great options include quinoa, teff, buckwheat, and farro.

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Animal products -

When incorporating animal products, try and go for organic options, such as wild-caught fish, grass-fed or pasture-raised meat, and free-range eggs.

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Foods to avoid -

A flexitarian diet encourages not only limiting meat and animal products, but also highly processed foods, refined grains, and added sugar.

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Foods to avoid -

Some foods that you should avoid are processed meats like bacon and sausage, refined carbs like white bread, and also added sugar and sweets. Limiting the consumption of fast food is also recommended.

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Alcohol only in moderation -

If you choose to drink alcoholic beverages, do so in moderation. That would be one drink per day for women, and up to two drinks per day for men.

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What to expect when following a flexitarian diet -

A flexitarian diet will provide you with more energy and less fatigue. Overall, your diet will be healthier, including fewer processed foods and more nutrient-rich meals.

Sources: (Healthline) (Everyday Health) 

See also: Bad hygiene habits you didn't know you had

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