Benefits of a Flexitarian Diet

A flexitarian diet translates to “flexible vegetarian.” This is a semi-vegetarian way of eating. This is named the #2 best diet, following the Mediterranean diet. How did it earn such a title? It is simple, healthy, and straightforward. The flexitarian diet focuses on fruits and vegetables, whole grains and plant-based proteins like beans and lentils. This incorporates added nutrition through vitamins, minerals and fiber, (while still allowing some meat). The goal is to eat more nutritious plant-based foods and less meat (emphasizing lean cuts of meat).

The benefits of this eating plan are:

• Added fiber may aid in digestion
• Reduced risk for heart disease
• Weight loss
• Decreased risk of Diabetes, or management of prediabetes
• May help prevent cancer
• Better for the environment (plants use fewer fossil fuels and requires less land and water than raising livestock. Plant based proteins are often less expensive that animal protein

There are various stages to eating a flexitarian diet.

• Stage 1: When starting out, have meatless days 2 times per week or keep meat consumption to 28 oz, or 9 servings of meat for the week. (The palm of your hand or a deck of cards is about 3 oz meat.)
• Stage 2: Increase meatless days to 3-4 for 18 oz meat/week, which is 6 servings of meat
• Stage 3: Increase meatless days to 5 days, or 9 oz meat/week, which is 3 servings of meat

However, you can stop at any stage you are comfortable with. Any meatless days will provide some of the benefits above.

So, what can you eat?

• Fruits and vegetables
• Whole grains (brown rice, barley, oats, quinoa)
• Plant based proteins (beans, lentils, edamame, chickpeas, tofu)
• Nuts, nut butters, seeds and healthy fats (avocados, olives)
• Oils, herbs, spices
• Plant-based milk, like almond, oat or soy milk. However, dairy is ok in moderation.

Some of my favorites are canned (and rinsed) beans, black bean burgers and chickpea or soybean pasta. One of my easy go to meals is a burrito bowl with pinto beans and brown rice!

Limit foods like:

• Beef, pork and chicken
• Fish
• Anything with added sugar or refined carbohydrates, think cookies, candy, bagels, and croissants.

There are also some risks with this meal plan. Cutting back on meat may lead to deficiencies in B12, zinc, calcium, iron, or omega 3 fatty acids. Some of these can be offset by looking for plant-based foods that contain these nutrients, but may require supplementation, so speak to your healthcare provider for guidance. Also, for those with IBS, this diet may lead to GI distress. This could happen with sudden changes in your fiber intake, or there are foods that you cannot tolerate due to IBS. This is another good reason to start gradually to allow your body time to adjust to changes in your fiber intake. Also, make note of foods that may cause you distress and avoid those.

For some, this diet may be quite different than how you are currently eating. You can start with meatless Mondays or save animal products for dinner. The beauty of this being flexible is that you can make this diet your own!

Recipe: Chickpea Pasta with Mushrooms & Kale

Ingredients:

• 8 ounces chickpea rotini or penne (see Tip)
• ¼ cup extra-virgin olive oil
• 2 large cloves garlic, sliced
• Pinch of crushed red pepper
• 8 cups chopped kale
• 8 ounces cremini mushrooms, quartered
• ½ teaspoon dried thyme
• ½ teaspoon salt
• Grated Parmesan cheese for serving (optional)

Steps to prepare meal:

• Cook pasta according to package directions. Reserve 1 cup of the cooking water, then drain.
• Meanwhile, heat oil in a large skillet over medium heat. Add garlic and crushed red pepper; cook, stirring once, until fragrant, about 1 minute. Add kale, mushrooms, thyme and salt; cook, stirring occasionally, until the vegetables are soft, about 5 minutes.
• Stir in the pasta and enough of the reserved water to coat; cook, stirring, until combined and hot, about 1 minute more. Serve topped with Parmesan, if desired.