The flexitical diet: an overview

The flexitical diet: an overview

The Flexitarian Diet: An Overview

The flexitarian diet is a diet that is becoming increasingly popular because it allows for a flexible approach to nutrition. In contrast to strict diets that prohibit or severely restrict certain food groups, the flexitarian diet allows a diverse selection of foods.

The idea behind the flexitarian diet is to reduce the consumption of animal products while focusing on plant-based foods. Flexitarians eat a primarily plant-based diet, but may also occasionally incorporate animal products. This results in a good balance between health, sustainability and enjoyment.

Why the flexitarian diet is becoming increasingly popular

The flexitarian diet has gained popularity in recent years. There are several reasons why more and more people choose this diet.

Health advantages

A flexitarian diet can be a good option for people who want to improve their health. By reducing consumption of animal products and consuming more plant-based foods, flexitarians can reap the numerous health benefits.

Researchers have found that a plant-based diet can reduce the risk of heart disease, type 2 diabetes, certain cancers and obesity. A plant-based diet also offers a high amount of fiber, vitamins, minerals and antioxidants.

Sustainability aspects

The flexitical diet also has a strong focus on sustainability and environmental protection. The high consumption of animal products has a negative impact on the environment because animal husbandry needs resources such as water and land in large quantities.

The reduced consumption of animal products can help reduce the environmental impact. By incorporating more vegetable food into your diet, flexitarians help to reduce CO2 emissions, minimize water consumption and reduce the deforestation of forests.

Flexibility and diversity

Another reason for the popularity of the flexitarian diet is the flexibility and diversity that it offers. In contrast to strict diets, the flexitarian diet allows a larger selection of food.

Flexitarians can easily try out new vegetable recipes and enjoy different flavors. In addition, the flexitarian diet also enables social participation in meals and festivals without having to do without certain foods.

How does the flexitarian diet work?

The flexitical diet does not offer exact guidelines or rules, but rather a general framework that you can follow to change your diet. Here are a few steps that you can follow to practice the flexitarian diet:

Increase your consumption of plant-based foods

The main goal of the Flexitarian Diet is to eat more plant-based foods. Start by incorporating fruits and vegetables into every meal. It is recommended to eat at least five servings of it per day to get enough vitamins, minerals and fiber.

In addition to fruits and vegetables, you can also incorporate whole grains, legumes, nuts and seeds into your diet. These foods are rich in nutrients and can contribute to satiety.

Reduce meat consumption

While flexitarian still eat meat, eating meat is reduced in this diet. Try to eat meat only a few times a week or to replace it with vegetable protein sources such as tofu, temeh or legumes.

If you eat meat, choose lean meats and try to avoid processed meat products like sausage or bacon. It is also advisable to choose ecologically sustainably produced meat.

Expand your cooking skills

In order to successfully implement the flexitarian diet, it is helpful to expand your culinary skills and try out new vegetable recipes. There are countless delicious and healthy vegetarian and vegan recipes on the Internet and in cookbooks.

Experiment with spices, herbs, and different cooking methods to enjoy the full flavor and variety of your meals.

Plan your meals in advance

Good meal planning can help to successfully implement the flexitarian diet. By planning in advance what meals you want to prepare and what ingredients you need, you can make sure that you have balanced and healthy meals.

It is also helpful to cook meals in advance and then freeze them in portions. In this way you always have healthy options at hand when no fresh food is available.

Important nutrients in the flexitarian diet

With a flexitarian diet, it is important to ensure that certain nutrients are sufficient. Although vegetable food contains many important nutrients, there are some that may be scarce. Here are some important nutrients that you should pay particular attention to:

protein

Protein is an essential nutrient that is required for the structure and repair of tissue in the body. Since meat consumption is reduced in the flexitarian diet, it is important to identify vegetable protein sources.

Legumes such as beans, lentils and chickpeas are rich in protein. Tofu and Temh are also popular vegetable protein sources. Nuts and seeds also contain a certain amount of protein.

iron

Iron is an important trace element that is required for the formation of red blood cells and oxygen transport in the body. Vegetable iron sources are legumes, whole grain products, green leafy vegetables and nuts.

To improve iron absorption, combine iron-rich foods with vitamin C-rich foods such as citrus fruits or peppers. Vitamin C helps increase the absorption of plant-based iron.

Vitamin B12

Vitamin B12 is an essential vitamin found primarily in animal products. It is important for the formation of red blood cells and the nervous system. Because flexitarians reduce their consumption of animal products, it can be difficult to get enough vitamin B12.

It is recommended to take vitamin B12 as a dietary supplement or to consume enriched foods such as soy milk or breakfast cereals to ensure that your body is sufficiently supplied.

Conclusion

The flexitarian diet offers a flexible and sustainable alternative to strict diets. By reducing consumption of animal products and increasing plant-based foods, this diet can help people improve their health, reduce their environmental footprint, and still enjoy a diverse and delicious diet.

It is important to note that every body is different and a diet that works for one person may not be suitable for another. It is always advisable to speak to a doctor or nutritionist when changing the diet to ensure that all important nutrients are adequately absorbed.

Sources:

- Harvard Health Publishing. (2019). Meatless Meals: The Benefits of Eating Less Meat. Accessed by: (link away)

- Mayo Clinic. (2021). Healthy Lifestyle. Vegetarian Diet: How to get the Best Nutrition. Accessed by: (link away)

- Peta. (n.d.). Flexitarian. Accessed by: (link away)