Flexitarianism

Bite into a Healthy lifestyle: Flexitarian

What is a flexitarian? 

“Flexitarians” are those individuals that consciously reduce their meat intake for health reasons but still occasionally enjoy animal protein. A flexitarian is included as a “plant-based diet” meaning you consume mostly plants. Other plant-based diets are: vegans (no animal products at all), lacto-ovo-vegetarians (no animal flesh but allows dairy and eggs), and pescatarians (no animal product except fish).

How “occasional” does a Flexitarian eat meat? It can range. Some eat meat 1-2 times a week while others eat meat 1-2 times a month.

The benefits of decreasing meat consumption

 You are helping the environment

All meat is not created equal. Lamb, beef, pork and cheese generate the most greenhouse gases. Some amount of greenhouse gases are good because they help the Earth stay warm. Unfortunately, humans have greatly increased the amount of greenhouse gases in the atmosphere. More heat is absorbed which brings negative consequences to Earth’s systems and life, such as the polar caps melting.

 Lose weight 

In a recent study, the BMI of fish eaters, vegetarians, and particularly vegans is lower than meat eaters.

Lower Risk of Disease 

Deceasing meat consumption lowers your risk of:

(1) Type 2 Diabetes 

(2) Cancer  

(3) Heart Disease

Red meat is specifically linked with higher risk of type 2 diabetes. If you swap one serving of meat for ¼ cup of nuts every day, it decreases your risk by 21%. Substituting with whole grains reduces risk by 23%.

 Live Longer and Happier  

Diets that are rich in fruits and vegetables are linked with longer life span. In addition, new research has shown that increasing fruit consumption increases happiness.

Getting it ALL on a Plant-Based Diet    

A plant-based diet has a surplus of many vitamins and minerals but keep in mind there are a few nutrients that cannot be overlooked. Attention should center on: protein, calcium, vitamin D and vitamin B12.  

Protein

Some foods to increase protein intake are: Whole grains can have up to 6 g per ½ cup. Vegetables can contain 3 g per ½ cup.

Legumes (beans) and tofu are also great sources of protein in a Flexitarian diet.                                                                                            

Vitamin D
Aim for 10 minutes of sunlight exposure a day. Consume vitamin-D fortified foods, such as  soy milk and orange juice.

Calcium
If not consuming dairy, choose 2 servings of calcium-fortified foods, such as milk alternatives,and tofu. Also, choose one daily serving of dark green leafy vegetables.

Vitamin B12

Available only in meat, fish, eggs, and dairy products.  This vitamin is concerning for Vegans especially (they must take a supplement).

Be Aware and Plan/Shop Accordingly:

• Extra food preparation (chopping veggie) 
• Unfamiliarity with food (tofu, tempeh, wheat gluten)

How YOU can “Flex” to Flexitarian Health

Meatless Mondays

Meatless Monday is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet.

Restart Healthy Habits

Monday is typically the beginning of the work week, the day when individuals settle back into their weekly routine. Over weekends, our eating habits can get out of hand. A weekly reminder to restart healthy habits also encourages success.

Save Money 

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

Tips for a Healthy Plant-Based Eating Style  Shop for plants first. Instead of planning your menu around meat, plan it around plants. Think “yes”. Don’t dwell on what you can’t have, think about what you can have!  Keep it simple. Not every meal has to involve cookbooks and cutting boards; it can be as easy as black bean burritos, vegetarian chili, or hummus pita sandwich.