What is a Flexitarian Diet?
Article Sources
- 1. 'It's Time to Try Meatless Meals.' Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Aug. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193
- 2. Derbyshire, Emma J. 'Flexitarian Diets and Health: A Review of the Evidence-Based Literature.' Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
- 3. 'Flexitarian Diet and Weight Control: Healthy or Risky Eating Behavior?' Frontiers, www.frontiersin.org/articles/10.3389/fnut.2018.00059/full
- 4. 'Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.' American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
- 5. Ritchie, Hannah, et al. 'Potential of Meat Substitutes for Climate Change Mitigation and Improved Human Health in High-Income Markets.' Frontiers in Sustainable Food Systems, vol. 2, 2018, doi:10.3389/fsufs.2018.00016
Flexitarian is simply a combination of the words flexible and vegetarian. It isn't a new term, but it has gained widespread interest rather recently. It's a diet that allows flexibility to eat meat and other animal products sporadically without giving up the benefits of an overall plant-based diet.1‘It’s Time to Try Meatless Meals.’ Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Aug. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193
The Flexitarian Diet, written by Dawn Jackson Blatner, RDN, is the book that brought flexitarianism into mainstream conversation. Although it's flexible, the diet recommends cutting down on meat consumption and includes guidelines to do so. Blatner provides suggestions, but she also stresses that anyone can follow the diet at their own pace.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Flexible Food Choices
Flexitarian diets focus on five food groups. New meats are non-meat proteins, such as beans or eggs. The other four food groups are fruits and vegetables, whole grains, dairy and sugar and spice. The Flexitarian Diet was ranked third-best overall diet in the 2019 rankings from the U.S. News & World Report.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
It was also second place in the easiest diet to follow category. A flexitarian diet allows wiggle room in many situations, and there are no strict, rigid rules to follow. Some flexitarians limit dairy products and eggs as well as meat, but this isn't mandatory.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
Financial Considerations
Grocery shopping doesn't have to be more expensive on a flexitarian diet. It may even be cheaper because meat tends to be more expensive than other food items. Exotic ingredients aren't necessary, although people are certainly free to choose exotic fruits or unfamiliar foods to try.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
There are many ways to save money, such as buying canned goods in bulk and purchasing dried beans or other foods with long shelf lives when they're on sale. Buying seasonal produce can also cut grocery bills.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Weight Loss
Vegetarians generally weigh less than nonvegetarians. Approximately 36.5 percent of all adults in the United States are obese, while only about 6 percent of self-identified vegetarians are obese.3‘Flexitarian Diet and Weight Control: Healthy or Risky Eating Behavior?’ Frontiers, www.frontiersin.org/articles/10.3389/fnut.2018.00059/full
Some studies find that flexitarians have lower average body weights than people that do not limit meat consumption. This trend may be due to several factors. Meat dishes may contain a lot of saturated fat and calories. Fruits and vegetables are high in fiber, which contributes to a feeling of fullness that discourages overeating.3‘Flexitarian Diet and Weight Control: Healthy or Risky Eating Behavior?’ Frontiers, www.frontiersin.org/articles/10.3389/fnut.2018.00059/full
Beginner Flexitarian
The Beginner Flexitarian diet advises two meatless days per week and consuming no more than 26 ounces of meat in the other five days combined. As a reference, a portion of chicken or steak the size of a card deck is approximately 3 ounces.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
A piece of meat the size of a person's hand is about 4 to 6 ounces. In simpler terms, the beginner's diet includes 6 to 8 meatless meals out of 12 meals per week.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Advanced and Expert Flexitarian
Advanced Flexitarian is the next tier and reduces meat consumption to three or four days per week, replacing those proteins with plant based sources. The author advises 18 ounces of meat or less throughout the rest of the week.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Expert Flexitarian is the final tier and requires five meatless days with only 9 ounces of meat on the remaining two days combined. Days including meat can be consecutive, but that isn't required.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Health Benefits
The American Heart Association stated that plant-based diets could decrease risk of heart disease. Substituting meat with vegetables is a relatively simple way to lower risk of death from cardiac disease.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
The Journal of Geriatric Cardiology published a review suggesting that plant-based diets may prevent or help manage symptoms of heart failure. Research also suggests that flexitarians may live approximately 3.6 years longer than those who don't limit meat consumption. The longer lifespan may be due to reduced risk of illness.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
Environmental Concerns
People choose plant-based diets for a number of reasons, including health and environmental concerns. Agriculture produces approximately 25 to 30 percent of greenhouse gas emissions, and livestock accounts for almost half.5Ritchie, Hannah, et al. ‘Potential of Meat Substitutes for Climate Change Mitigation and Improved Human Health in High-Income Markets.’ Frontiers in Sustainable Food Systems, vol. 2, 2018, doi:10.3389/fsufs.2018.00016
Some researchers estimate that global meat consumption will increase by 70 to 80 percent by 2050. This will make it hard to meet goals in the UN Paris Agreement. A flexitarian diet may help reduce an individual's carbon footprint. Even small per capita reductions add up quickly if many people become flexitarians.5Ritchie, Hannah, et al. ‘Potential of Meat Substitutes for Climate Change Mitigation and Improved Human Health in High-Income Markets.’ Frontiers in Sustainable Food Systems, vol. 2, 2018, doi:10.3389/fsufs.2018.00016
Flexitarian Strategies
Slowly transitioning to flexitarianism helps achieve long-term dietary changes. Placing animal products at the end of a grocery list can be a good strategy. The first selections should be fresh, frozen or canned vegetables followed by fruits, dried beans and whole grains.1‘It’s Time to Try Meatless Meals.’ Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Aug. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193
Reportioning focuses on minimizing meat portions on a plate. Beginners can designate 25 percent of the plate to meat, fish or poultry and another 25 percent to whole grains. The remaining 50 percent is for fruits and vegetables.3‘Flexitarian Diet and Weight Control: Healthy or Risky Eating Behavior?’ Frontiers, www.frontiersin.org/articles/10.3389/fnut.2018.00059/full
Enjoy Meals
No diet or healthy eating plan is successful if it doesn't include enjoying food. Flexitarians have plenty of options for flavorful and unique meals. Global food distribution lets consumers access thousands of spices from all over the world.5Ritchie, Hannah, et al. ‘Potential of Meat Substitutes for Climate Change Mitigation and Improved Human Health in High-Income Markets.’ Frontiers in Sustainable Food Systems, vol. 2, 2018, doi:10.3389/fsufs.2018.00016
Plant-based oils, such as olive, avocado, sunflower, canola, coconut and sesame seed oil, are readily available. Flexitarians can use nut and fruit butters and experiment with various types of balsamic vinegar, honey, hot sauce, mustard and plant-based dressings.4‘Flexitarian Diet: Flexible Approach to Focusing on Plant Foods.’ American Institute for Cancer Research, 30 Apr. 2021, www.aicr.org/cancer-prevention/food-facts/flexitarian-diet/
Potential Risks
Promoters claim that vegan and vegetarian diets are perfectly healthy. However, those following a vegan diet can experience nutritional deficiencies. A flexitarian diet doesn't exclude any food groups, so the risk of nutrient deficiencies is low.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
Reducing meat consumption, sugar intake and processed foods and eating a balanced diet with a wide variety of foods containing essential nutrients is advantageous. Flexitarians can benefit from protein in occasional meat or fish dishes and the wide range of nutrients in milk, yogurt and cheese.2Derbyshire, Emma J. ‘Flexitarian Diets and Health: A Review of the Evidence-Based Literature.’ Frontiers in Nutrition, Frontiers Media S.A., 6 Jan. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/
