Do you want to eat healthier without making the transition into vegetarianism? The Flexitarian Diet might be just what you’re looking for. Offering the best of both worlds, this approach combines more plant-based meals while still indulging in occasional indulgent food items – it’s the ideal solution for satisfying both taste buds and environmental goals! Whether your goal is carbon emissions reduction, energy boost or simply trying something different; read on to discover how this diet can benefit you!
What Is A Flexitarian Diet?
Flexitarians are those who typically follow a vegetarian diet while occasionally including fish or poultry into their meals. A flexitarian diet includes mostly vegetarian foods while still including occasional meat consumption – hence its name of being part-time vegetarians.
Increasing awareness about meat consumption has lead to more people turning towards flexitarianism as a diet option. With global population numbers continuing to soar, more people have been concerned with how production strains our environment. A flexitarian diet offers a compromise between vegetarian and omnivore eating – you still reaping many of the health benefits while enjoying some occasional steak or seafood meals!
Benefits Of A Flexitarian Diet
Benefits of a Flexitarian Diet
Flexitarian diets offer many of the same advantages to their followers that vegetarian diets do, though in lesser degrees. Some key ones are: – Reduced risk of heart disease – Cutting back on animal product consumption can reduce cardiovascular diseases’ risks while eating more plant-based meals means you will consume less saturated fat.
Studies have shown that people who eat predominantly vegetarian diets may be at a reduced risk of stroke and heart disease. Plant-based foods provide vital vitamins, minerals and antioxidants which can increase energy. They also boost metabolism while keeping blood sugar under control as well as protecting from free radical damage to your body.
All these factors can significantly boost energy levels. Studies have also indicated that eating plant-based diets may lower your risk for certain forms of cancer, such as those found in the digestive tract. They also improve cholesterol levels – studies have demonstrated this benefit; vegetarian diets in particular have shown to significantly decrease cholesterol levels, helping prevent plaque build-up in arteries and potentially reduce heart disease risk. A plant-based diet may even improve mood.
Many of the same vitamins and minerals that help boost energy can also provide mood enhancement. One notable advantage of a plant-based diet is its ability to improve digestion; many report less digestive issues when they consume more plants than meat. Furthermore, there is some evidence suggesting that adopting such an eating pattern may prolong life, possibly by decreasing risk factors associated with major diseases such as cardiovascular issues.
Flexitarian Diet Food Pyramid
The traditional food pyramid doesn’t take into account that people on a flexitarian diet also eat meat. In order to accommodate this fact, the Humane Society has devised its own pyramid for those following such diets; see here: – Grains and vegetables as foundation: To optimize nutrition on this type of diet, grains and vegetables should comprise most of your daily consumption.
The pyramid recommends eating 16 servings of grains, beans and lentils each day along with 9 servings of vegetables; 1 cup equals two cups. In terms of proteins, 3 servings of legumes/nuts/2 soy products/2 soy products = 1 dairy or egg serving per day is advised for optimal nutrition. As for healthy fats/sweets – eating avocado/nuts as well as sweets such as dark chocolate in small amounts would also be beneficial – in moderation is advised too! – Finally alcohol should also be consumed responsibly!
How To Start A Flexitarian Diet
As you transition into a flexitarian diet, there are a few steps you should take when starting. First, it is advisable to familiarize yourself with each group in the pyramid’s categories and learn their foods’ classification. This will enable you to make healthier choices when cooking or dining out.
Second, create a meal schedule. A meal plan can help ensure that you’re getting enough of each dietary group – this could mean scheduling weekly “veggie nights”. Thirdly, don’t judge yourself too harshly when accidentally indulging in too much meat or dairy; no diet can ever remain perfectly sustainable forever – what matters is doing your best and staying aware of what goes in to your body.
Flexitarian Diet Meal Plan
If you’re just beginning the flexitarian diet, meal planning will be helpful as you transition. Planning will allow you to ensure that you are receiving adequate servings from each food group in your diet; and it should include snacks. It may be easier if several meals can be planned out at once so as to save time in the kitchen; making meals that can be eaten throughout the day will reduce unhealthy snacking.
A healthy meal plan should follow this structure:- Breakfasts: Focus on adding grains and vegetables into your breakfast diet – oatmeal, grains cereals and eggs are among the top choices – Lunches: Make sure your lunch contains lots of vegetables, legumes and healthy fats (protein/healthy fats/etc).
An example of a healthy lunch is bean salad with avocado and nuts as part of its main course. Dinner should consist mostly of vegetables, grains, legumes and healthy fats such as protein. Snacks: Be sure to include an assortment of snacks throughout your day including fruits and vegetables as well as nuts seeds and dark chocolate treats such as nuts.
Healthy Flexitarian Diet Recipes
Here are a few recipes you should add to your flexitarian diet: Tofu and Vegetable Stir Fry – Packed with protein and fibre, this tasty stir fry takes less than 30 minutes to prepare! Serve over rice or quinoa for an easy complete meal. – Beet and Quinoa Salad – Beets provide great sources of fibre while quinoa offers ample amounts of both proteins and iron, creating the ideal combination.
Tomato and Basil Soup – For an excellent, vegan, gluten-free tomato soup experience in the fall or winter, look no further! This recipe features vegan ingredients that are high in fibre. Additionally, try this spicy peanut noodles dish which boasts fibre and protein content to satisfy those heartier appetites! Finally, Curried Sweet Potato Salad provides sweet potatoes as an excellent source of vitamin A, C and iron and manganese, making this salad ideal for weeknight dinner.
Flexitarian Diet Tips
Are You New to Flexitarianism? Here Are Some Tips To Ease the Transition
Read up on nutrition. Having an understanding of each group in your diet will make planning meals and preventing nutritional deficiencies much simpler.
Get more veggies. Vegetables should form the backbone of any healthy diet, providing essential fiber, vitamins, and minerals – making up at least 50% of each meal you eat.
Eat a wide variety of food to ensure you’re receiving a wide array of nutrients in your diet.
Stay hydrated. It can be easy to forget to drink enough water each day, but staying hydrated is essential to overall wellbeing.
Also Read : The Surprising Reasons To Avoid Fast Foods
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