Quezi

Bulgar salad with cranberries (by MerylCA - CC-BY)

Flexitarians are “flexible vegetarians” who eat a plant-based diet most of the time but are not so strict that they can’t enjoy a sprinkling of meat or fish when the urge hits!

There has been a lot of research pointing to the health benefits of eating more fruits, vegetables, whole grains, beans and nuts. Lowered risk of diseases like cancer and cardiovascular ailments, reduced blood pressure, glucose and cholesterol levels, a healthier body mass index and weight loss are just a few of the benefits associated with a vegetarian diet. Research has shown that vegetarians suffer from less obesity and generally weigh less than meat eaters.

Most people agree that they need more of the vitamins, minerals, fiber and healthy oils that originate in plant foods. However, confusion about what constitutes enough protein from vegetable sources deters many from converting to a total vegetarian diet. For others, animal proteins simply taste too good to give up completely! Lean meats and fish, eggs and low-fat dairy products also provide necessary sources of complete proteins and other essential vitamins like B12, which are often lacking in vegetarian diets if one is not careful about monitoring nutritional intake.

Flexitarians are not “hypocritical meat-eating vegetarians” and they don’t need to defend their dietary practices against die-hard plant eaters! Flexitarians tend to be nutritionally-savvy individuals who are serious about their health as well as their personal ecological footprint. Animal products are generally considered to require more of the earth’s resources for production than plant foods. Therefore, flexitarians enjoy increased health benefits from eating a more eco-friendly, plant-based diet while reaping the satisfaction of treading more lightly on the earth by consuming less meat!

Converting to a flexitarian diet doesn’t require nutritional rocket science. Simply centering more meals during the week around plant instead of animal foods is sufficient to fit into the Flexitarian niche.

For example, replace a breakfast of two eggs and toast with a bowl of oatmeal mixed with raisins and nuts and a glass of soy milk. Lunches and dinners can center around soups and casseroles made with grains and beans, soy protein and seeds, healthy breads, nut butters, and a variety of fresh fruits and vegetables. There are plenty of  cookbooks to help with ideas for converting to vegetarian meals.

On a summer’s evening,  if you sneak a peak over the fence at your neighbor’s backyard barbecue to catch the aroma of freshly-grilled steak, you needn’t feel guilty if you accept an invitation for dinner! Simply enjoy the feast and return the favor with an invite to share grilled vegetable kabobs over rice the following week!