Have you heard the term “flexitarians”? You may not be aware of what that means. The word flexitarian actually consists of both words, flexible and vegetarian. and describes a modern diet in which meat is only eaten occasionally. The so-called flexitarian diet consists mainly of plant-based foods, but meat and other animal products are allowed in moderation. So if you eat mostly plant-based foods but don’t want to cut out meat altogether, then a flexitarian diet might be right for you. So do you want to become a flexitarian? In the following we give more information about the flexitarian diet …
What is a flexitarian?
Do you know the flexitarian diet?
The flexitarian diet was created by nutritionist Dawn Jackson Blatner to help people get the benefits of the vegetarian diet while enjoying animal products every now and then. Because of this, the name of this diet is a combination of the words flexible and vegetarian. In this sense, flexitarian means a flexible vegetarian.
Vegetarians forego meat and sometimes other animal foods, while vegans completely limit meat, fish, eggs, dairy products and all animal-derived foods. Because flexitarians eat animal products, they are not considered vegetarians or vegans.
The Flexitarian Diet has no clear rules or recommended amounts of calories and nutrients. In fact, it is more of a lifestyle than a diet.
A healthy lifestyle and a flexitarian diet go hand in hand
The flexitarian diet is based on the following principles:
- You mainly eat fruits, vegetables, legumes and whole grains;
- Plant protein is preferred over animal protein;
- Meat and animal products are allowed;
- Food is the least processed;
- Sugar and sweets are limited to the maximum.
In her book, inventor Dawn Jackson Blatner describes in detail how to start eating flexibly by consuming certain amounts of meat per week. However, following their recommendations is not required to eat flexitarian. The basic essence of the flexitarian diet is to eat more nutritious plant foods and less meat. However, some flexitarians eat more animal products than others.
With the flexitarier diet you do not have to completely do without animal foods
Become a flexitarian
If you want to adjust to a flexible diet, then eat as much plant-based foods as possible and reduce your intake of animal products. Include a wide variety of vegetables, legumes, fruits and whole grains in your eating plan, and reduce the amount of meat and animal-based foods you eat. However, this becomes completely natural if you follow a flexitarian eating plan. For example, if you eat meat and dairy products at every meal, try to limit them to once a day. If you are already eating little animal foods, reduce their intake to once a week or only on special occasions. In the long term, around 10-15% of the calories consumed should come from animal products.
Meat, fish and dairy products are allowed from time to time
Let the transition happen slowly so your gut microbiome has time to get used to the rise in fiber. It does this naturally when you consume more plant-based foods.
Learn to replace animal products with plant-based products, such as cow’s milk with plant-based milk. Use nutritional yeast instead of parmesan, soy or almond yogurt instead of milk yogurt. You can use tempeh as a substitute for the ground beef. You can also prepare scrambled eggs with tofu. Some classic recipes can only be prepared from plant-based foods.
However, plant-based foods should be the largest part of your flexitarian diet
If you want to become a flexitarian and know the flexitarian diet in detail, then read this Book by Dawn Jackson Blatner and enjoy a balanced diet and healthy lifestyle!
Dawn Jackson Blatner’s book on the Flexitarian Diet
Eat a healthy diet and eat as much plant-based food as possible, but also do not avoid meat and other animal products. So find the balance for yourself!