Flexitarian Diet- All You Need to Know

A flexitarian diet is a type of diet that encourages the eating of plant-based foods while permitting the consumption of meat and other animal products in moderation. It is easy to follow as compared to the vegan diet. The Flexitarian Diet was formed by dietitian Dawn Jackson Blatner with the view to help people enjoy the advantages of vegetarian food while not cutting the advantages of animal products. Vegetarians do not include meat and other animal foods in their diet while those on a vegan diet restrict meat, fish, eggs, dairy and animal products and that is why this diet is the combination of the word flexible and vegetarian. This diet is completely flexible and does not have any clear-cut rules.

Here are principles on which this diet is based upon.

• Eat mostly fruits, vegetables, legumes and whole grains
• Focus on protein from plants instead of animals
• Be flexible and incorporate meat and animal products from time to time
• Eat the least processed, most natural form of foods
• Limit added sugar and sweets

As this diet is completely flexible in nature, it has gained much momentum between health enthusiasts.

Foods to incorporate while following a flexitarian diet

Regular foods include:

• Proteins: Soybeans, tofu, tempeh, legumes, lentils
• Non-starchy vegetables: Greens, bell peppers, Brussels sprouts, green beans, carrots, cauliflower
• Starchy vegetables: Winter squash, peas, corn, sweet potato
• Fruits: Apples, oranges, berries, grapes, cherries
• Whole grains: Quinoa, buckwheat
• Nuts, seeds and other healthy fats: Almonds, flaxseeds, chia seeds, walnuts, cashews, pistachios, peanut butter, avocados, olives, coconut
• Plant-based milk alternatives: Unsweetened almond, coconut, hemp and soy milk
• Herbs, spices and seasonings: Basil, oregano, mint, thyme, cumin, turmeric, ginger
• Condiments: Reduced-sodium soy sauce, apple cider vinegar, salsa, mustard, nutritional yeast, ketchup without added sugar
• Beverages: Still and sparkling water, tea, coffee

Animal products include:

• Eggs: Free-range or pasture-raised
• Poultry: Organic, free-range or pasture-raised
• Fish: Wild-caught
• Meat: Grass-fed or pasture-raised
• Dairy: Organic from grass-fed or pastured animals

Foods to cut back while following Flexitarian Diet

The flexitarian diet focuses on eating a variety of plant-based foods while consuming animal products in moderation. This diet also focuses on cutting back the consumption of highly processed food items and added sugars.

Here are the foods that you should minimise while following a flexitarian diet

• Processed meats
• Refined carbs
• Added sugars and sweets
• Fast food

Health benefits of Flexitarian diet

• Decrease the risk of Type 2 Diabetes
• Environment friendly
• Helps in losing weight
• Lower down the risk of heart disease
• Help in preventing cancer

Footnote
Flexitarian diet is extremely good for human health and can provide multiple benefits if followed properly. Take the help of a health professional to plan your flexitarian diet in order to reap the maximum benefits.