IN a world full of extreme eating plans, the flexitarian diet offers a refreshing middle ground. It’s flexible, sustainable, and realistic for most lifestyles.

“Healthy eating doesn’t have to be all or nothing. The flexitarian diet focuses on adding more plants to your plate, and not taking away the foods you love,” said nutritionist Keisha Black. “If you’re torn between going vegan and still craving the occasional burger, this diet lets you have the best of both worlds, in healthy, balanced eating without the guilt or strict rules.”

The flexitarian diet is mostly plant-based, but it doesn’t completely eliminate animal products. You’ll fill your plate with fruits, vegetables, whole grains, legumes and nuts, while still allowing the occasional serving of meat, poultry or fish.

“The goal isn’t perfection, it’s balance,” Black said.

The benefits

•Heart health: Studies link plant-rich diets to lower cholesterol and blood pressure.

•Sustainability: Eating fewer animal products helps reduce your environmental footprint.

•Flexibility: You can adapt it to your needs whether you’re cutting meat once a week or going mostly vegan.

•Weight management: High-fibre, plant-based meals keep you full and energised.

“You might love the flexitarian approach if you want to eat healthier without strict rules,” Black said. “If you care about sustainability but aren’t ready to go fully vegan, or if you prefer a plan that fits into family meals or social settings, you may like this diet.”

She said the diet may not suit those who need more structured guidance or have specific dietary restrictions like allergies or medical conditions that require strict nutrition tracking.

Getting started

Black said to start, you should start small, swap smartly and keep it colourful.

“For example, try meatless Mondays, try beans, tofu, lentils or mushrooms instead of meat, and note that the more plant variety, the better.”

She said you should also stay flexible, and there should be no guilt if you eat a burger once in a while.

“The flexitarian diet isn’t about what you can’t eat, it’s about eating more of what makes you feel good,” Black said. “If you want a realistic path to better health and a lighter environmental footprint, flexitarianism might be your perfect fit.”