A flexible approach to eating
HOW flexible are you with your diet? Are you rigid? And can stick to one programme until you see results, or do you need more flexibility in your life? The flexitarian diet could be for you then — this is a flexible approach to eating that emphasises plant-based foods while allowing for occasional consumption of meat and other animal products.
“Flexitarians primarily focus on fruits, vegetables, whole grains, legumes, nuts and seeds, but may include small amounts of meat, fish, dairy and eggs in their diet as desired,” said dietician Claudhia Ashley.
“It’s essentially a semi-vegetarian way of eating, promoting health and sustainability without strict adherence to a vegetarian or vegan lifestyle.”
She said for those who want to follow this diet, they should push for:
1) Gradual transition: Start by gradually increasing your intake of plant-based foods while gradually reducing your consumption of animal products. This can help make the transition smoother and more sustainable.
2) Emphasise whole foods: Focus on consuming whole, unprocessed, plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are nutrient-dense and provide a wide range of vitamins, minerals, and antioxidants.
3) Experiment with plant-based proteins: Incorporate a variety of plant-based protein sources into your meals such as beans, lentils, tofu, tempeh, edamame, quinoa, and chickpeas. These foods can be just as satisfying and filling as meat.
4) Plan balanced meals: Aim to include a balance of carbohydrates, protein, and healthy fats in each meal to help keep you feeling satisfied and energised throughout the day.
5) Try meatless meals: Dedicate certain days of the week to meatless meals or designate specific meals as vegetarian or vegan. Get creative with plant-based recipes and explore new flavours and cuisines.
6) Be mindful of portion sizes: Pay attention to portion sizes, especially when including meat or other animal products in your meals. Opt for smaller portions and use meat as a complement to your plant-based dishes rather than making it the main focus.
7) Read labels: When purchasing packaged foods, read labels carefully to check for hidden animal ingredients or additives. Look for plant-based alternatives and choose products with minimal processing and added sugars.
8) Listen to your body: Pay attention to how different foods make you feel, and adjust your diet accordingly. Everyone’s dietary needs and preferences are unique so it’s important to listen to your body and make choices that align with your health and wellness goals.
Ashley says the flexitarian diet can be suitable for a wide range of individuals, including those just looking to improve their health.
“The emphasis on plant-based foods in the flexitarian diet can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer,” she said. “It’s also perfect for environmental and sustainability-conscious individuals [as] by reducing the consumption of animal products, flexitarians can help lessen the environmental impact associated with animal agriculture such as greenhouse gas emissions, water usage, and deforestation.”
She added: “For people seeking weight management, a flexitarian diet rich in fruits, vegetables, and whole grains can support weight loss and weight management goals due to its emphasis on nutrient-dense, low-calorie foods. Also, flexitarians may choose to reduce their consumption of animal products due to ethical concerns about animal welfare and the treatment of animals in the food industry.”
She also explained that for those people with dietary restrictions the flexitarian diet can be adaptable to various dietary restrictions and preferences, including vegetarianism, veganism, gluten-free, and lactose intolerance.
“Overall, the flexitarian diet offers flexibility and can be tailored to meet the individual needs and preferences of a wide range of people,” Ashley said.
