The Flexitarian Diet

 Written By: Sarah Otto, SLU Dietetic Intern

Do you participate in meatless Monday and tofu Tuesday? Are you looking for a word to describe your diet that consists of mostly plants with occasional meat consumption? Look no further, you may be a flexitarian! “Flexitarianism” is an up-and-coming term emerging in the nutrition world. The word flexitarian combines “flexible” and “vegetarian” to describe an individual who primarily follows a plant-based or vegetarian diet, but occasionally eats meat or fish (Derbyshire, 2017). This eating pattern emphasizes vegetables, fruits, nuts, seeds, beans, legumes, and whole grains while leaving some flexibility to incorporate meats and fish. And no, this diet is not the “lazy” version of the vegetarian diet. It’s a way of life that advocates for actively reducing meat consumption (Taub-Dix, 2019).

(Devon Breen, Pixabay)

The Guidelines

What’s promising about the flexitarian diet is that no foods are forbidden. Unlike other diets that restrict foods or even food groups, the flexitarian diet allows for (you guessed it) flexibility. Diets that restrict foods can lead to nutrient deficiencies and typically result in the dreaded dieting cycle. Diets usually come with guidelines to follow and the flexitarian diet is no different. Dawn Jackson Blatner, RDN, author of The Flexitarian Diet, outlines three levels of the diet: beginner, advanced, and expert (Blatner, 2012).

Beginner: Two meatless days and no more than 26 oz of meat for the rest of the week

Advanced: Three to four meatless days and no more than 18 oz of meat for the rest of the week

Expert: Five meatless days and no more than 9 oz of meat for the rest of the week

To put this in perspective, 3 oz of meat is equivalent to the size of a deck of cards.

Far Reaching Benefits

              The flexitarian diet has multiple health benefits, but also offers other benefits that impact the future. A plant-focused diet can improve blood pressure, lower risk of type 2 diabetes, and assist in weight management. Fiber, vitamins, and minerals are plentiful in fruits, vegetables, and plant-based protein like beans, nuts and seeds. Fiber gives a feeling of fullness and results in consuming fewer calories, which is ideal for weight loss. Consuming adequate amounts of vitamins and minerals allows body processes to function efficiently and effectively. On the other side of the coin, flexitarians are reducing their carbon footprint by consuming less meat. Livestock is the fifth largest contributor to greenhouse gasses behind transportation, electricity production, industry, and commercial and residential emissions (Sources of Greenhouse Gas Emissions, 2020).

Potential Negative Outcomes

Luckily, as mentioned before, the flexitarian diet does not restrict foods. Vegetarians and vegans omit whole food groups, which can lead to nutrient deficiencies if not managed properly. Still, it’s important to carefully plan meals when reaching the “expert” level of the flexitarian diet so nutrients like iron, zinc, calcium, vitamin D, vitamin B12, and omega 3 fatty acids are being consumed in adequate amounts (Taub-Dix, 2019). Theoretically, a flexitarian could follow this diet, but instead of eating fruits and vegetables, could eat highly processed foods. This also could potentially lead to nutrient deficiencies. In reality, however, the flexitarian diet focuses on eating nutrient dense foods to promote overall well-being.

                            (Sean Hayes, Pixabay)

Meat Swaps

Are you ready to become a flexitarian diet “expert”? Below are plant-based “meats” to incorporate in your diet. Remember, since you’re reducing your intake of animal-based proteins, your plant-based “meat” swaps also need to provide some protein. 

1.      Instead of a classic chicken salad, try chickpea “chicken” salad. See recipe here: https://cheerfulchoices.com/chickpea-salad/

2.      Instead of pork tacos, try jackfruit tacos. See recipe here: https://minimalistbaker.com/spicy-jackfruit-tacos-1-pot-meal/

3.      Instead of spaghetti with meat sauce, try walnut and mushroom “meat” sauce. See recipe here: https://www.foodbymaria.com/vegan-spaghetti/

Sources:

Derbyshire E. J. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Frontiers in nutrition, 3, 55. https://doi.org/10.3389/fnut.2016.00055

Blatner, Dawn Jackson (2012). “Flexitarian FAQ: Dawn Jackson Blatner, Registered Dietitian.” DJ Blatner, 10 Feb. 2012, www.dawnjacksonblatner.com/books/the-flexitarian-diet/flexitarian-faq/.

Taub-Dix, Bonnie (2019). “What Is a Flexitarian Diet? What to Eat and How to Follow the Plan?” Everyday Health. https://www.everydayhealth.com/diet-nutrition/diet/flexitarian-diet-health-benefits-food-list-sample-menu-more/

Sources of greenhouse gas emissions (2020). Retrieved February 04, 2021, from https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions