What is flexitarian diet?
- Dietitian.Lauren Hmede
- Mar 15, 2019
- 4 min read
Introduction:
Going vegetarian can be difficult if you really like the taste of burger, chicken and meat. A new concept was introduced which is the flexitarian a diet that combine two words flexible and vegetarian. This it allows you to eat most times plant-based food and maximize benefits from nutrients and phytochemicals and have some space for craving to meats and animal products.
So the diet is not restrictive and don’t eliminate any type of food instead it allows flexibility and including the food you really love.
How It Works
When following the flexitarian diet, you’ll focus on eating more vegetarian meals. The diet still allows for meat-based meals throughout the week.
What to Eat
Compliant Foods
Vegetables
Fruits
Whole grains
Plant-based proteins
Eggs
Dairy
Oils,Herbs, and Spices
Meat (in moderation)
Non-Compliant Foods
Meat (in excess)
Added sugar (in excess)
Refined carbs (in excess)
Vegetables
They are the backbone of this diet and you need to maximize your intake.
Fruits
Fruits are allowed as they can offer you fibre, water and sweet taste.
Whole Grains
Adding whole grains to get fibre and nutrients into your diet. Try oats, quinoa and millet.
Plant-Based Protein
Nuts, beans, tofu and lentils are good source of plant protein and since you don’t avoid meat-protein food you can still maximize your intake from plant-based sources.
Eggs
You can add eggs to your diet when you are not consuming meat.
Dairy
The flexitarian diet allows dairy as they are good source of both calcium and vitamin D needed for strong bones. They are many options like yogurt, cheese and milk.
Oils, Herbs, and Spices
Different oils, spices and herbs are allowed to enjoy tasty food.
Meat (in moderation)
You need to have 2 minimum days of meatless food. Others have proposed alternatives to full meatless days, such as eating plant-based breakfasts and lunches but enjoying dinners with small portions of meat.
Meat (in excess)
The purpose of the flexitarian diet is to encourage more vegetarian meals, so it makes sense that excess meat would not be compliant. Every person will have a different definition of “excess”. The best way to determine if you’re being compliant is to analyse whether you’re actively trying to include more vegetarian meals each week.
Added sugar (in excess)
You need to minimize your sugar intake
Refined carbohydrates (in excess)
Occasional refined grains is allowed and you need to stick to whole grains.
Recommended Timing
There is no specific time for meals but considering calories distribution you need to have a 300-calorie breakfast, 400-calorie lunch, and 500-calorie dinner—along with two 150-calorie snacks in-between your meals—for those trying to lose weight.
However, you can work on becoming more of a flexitarian without following any particular schedule or calorie level.
Modifications
If you have some food allergy or some restrictions you can feel free to eliminate them:
Dairy-free: Use non-dairy alternatives for milk, yogurt, and cheese.
Gluten-free: Choose gluten free grainslike quinoa and brown rice, and be sure other food choices are gluten-free.
Soy-free: Skip the tofu and any other soy-based foods (like edamame or soy milk).
In general it is a safe choice as it is healthy diet that include most of nutrients but it cannot be suitable for some people:
Individuals with diabetes: Vegetarian meals may have higher carbs than other meals and can increase blood sugar so diabetic patients need to be cautious about total carbs intake at meals.
Pregnant women: Low level of iron can be a concern for pregnant women.
Pros and Cons
Pros
Emphasizes nutritious foods
Easy to accommodate personal preferences
Budget-friendly
Supports weight loss
May reduce risk of diabetes
Sustainable
Cons
May be difficult for daily meat-eaters to follow
Potentially low iron intake
Additional guidance may be necessary for those with diabetes
Pros
General Nutrition
A flexitarian diet allows for the flexibility for individuals to still consume fish regularly and can provide better overall nutrient balance.
Flexibility
Nothing is eliminated from the flexitarian diet. Rather, the focus is on increasing plant-based foods while controlling the total intake of animal-based foods. Since all foods fit into this diet, it’s easy to build meals around foods that you enjoy.
You can also confidently go to a friend’s dinner party or visit a restaurant while still focusing on the core principles of this diet.
Benefits:
Flexitarian diet may lower risk of diabetes, improve heart health and helps in weight loss. In addition it is not costly and expensive.
Cons
May Be Difficult for Daily Meat-Eaters
If you love meat and you have grown in an area where meat is available this can be difficult but wait flexitarian diet don’t require to have all days meatless instead you can have 2 days meatless while the others you can include meat..
Potentially Low Iron Intake
Semi-vegetarian women are at higher risk of iron deficiency anaemia and low level of iron. Depending on how frequently you’re including meat on the flexitarian diet, you may need to pay extra attention to adding more plant-based iron sources. These include soy, lentils, beans, seeds, leafy greens, and whole grains.
Additional Guidance for Those with Diabetes
Lentils and beans are rich in carbs so you need to be cautious about your total carbs intake and consult your doctor before trying the diet.
Food Groups
The flexitarian diet lines up with the current USDA nutrition recommendations. All My Plate food groups are accounted for: fruits, vegetables, dairy, protein, and whole grains. My Plate emphasizes that protein can come from plant or animal sources, and the flexitarian diet simply shifts the balance to plant sources.
Calories
Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
There is no official number of calories for flexitarian diet but in general it is recommended to have 1500 calories and this number may vary according to your age, gender and physical activity.
Sources:
Comments