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It’s a great time to explore the benefits of plant-based eating and consider cutting back on meat for our health and for the health of the environment. Vegetarian diets are rich in fruits, vegetables, legumes, and whole grains. Eating more plant-based foods can improve heart health, lower cholesterol, and reduce your risk of chronic diseases like diabetes and certain cancers. It also has a smaller environmental footprint, making it a sustainable choice for those concerned about the planet.
There are several types of vegetarian diets including:
· Lacto-Ovo: you eat eggs and dairy but no meat, poultry or fish
· Pesce Vegetarian: You eat fish but no meat or poultry
· Vegan Vegetarian: the strictest of them all! No animal food sources including meat, fish, poultry, dairy, or eggs
Now if you’re like me and you just can make the leap to a vegan diet that eliminates all animal foods including meat and dairy, flexitarian eating, may be more appealing.
The Flexitarian Diet:
Scores high in these categories of the U.S. News & World Diets Report:
o Best Overall Diet
o Best Weight Loss Diet
o Best Diabetes Diet
o Best For Healthy Eating
o Easiest to Follow
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It’s a flexible plan meaning you can have a burger every so often!
Add in non-meat proteins like soy, beans & peas, dairy and eggs
Lots of fruits and vegetables
Whole Grains
Sugar and Spice – add fun
Limited alcohol
Nothing is off limits – you can “break the rules”
How does it help with weight loss?
Lots of fruits and vegetables make is low in calories
It’s high in fiber
You will likely feel fuller
So how can you dip your toe into flexitarian eating before taking the plunge? I am starting to include two to three nights a week of having a plant-based protein source. For me, that usually means steamed edamame (soybeans) along with a big salad (yes, I add cheese!). Here are some resources to get you started:
Resources:
The Flexitarian Diet by Dawn Jackson Blatner RD
Beth Kitchin PhD RDN
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