A flexitarian diet could also be called a near-vegetarian or part-time vegetarian diet. Flexitarians are people who do not want to give up animal products altogether, but for reasons such as health, ethics or religion are interested in eating a diet that includes more plant foods and less meat and other animal foods. A semi-vegetarian diet that, according to University of Maryland Medical Center, is a plant-based diet that includes chicken or fish, dairy products and eggs but no red meat is a type of flexitarian diet.
Features
A flexitarian diet might feature just one or two vegetarian menus a week. Flexitarians sometimes view meat as a garnish, or flavoring, rather than as a main course and focus on plant-based entrees seasoned with small amounts of meat. Like any type of vegetarian who follows a healthful diet, a flexitarian eats a wide variety of different types of plant foods including grains, legumes, nuts, seeds, fruits and vegetables to ensure the diet contains the same complete, high-quality protein and other nutrients normally obtained from meat and other animal products.
Significance
Vegetarians who eat balanced meals that include a wide variety of foods do not have to worry about meeting all their nutritional needs, according to U.S. Department of Agriculture. Flexitarians require less planning than strict vegetarians because they do not have to be as concerned about getting nutrients into their diets that normally come from animal foods. Those nutrients include complete, high-quality protein, iron, calcium, zinc and vitamin B-12. Flexitarians can easily get these nutrients from eating a variety of plant foods and foods that are fortified with vitamins and minerals.
Considerations
Flexitarians should be aware of the basic principles of any type of healthy vegetarian diet. In addition to eating a wide variety of foods from different food groups, the University of Loma Linda School of Public Health recommends learning to cook with herbs, spices and plant oils, focusing on low-fat foods and unrefined and minimally processed foods, aiming for at least 25 grams of fiber a day, including a range of healthy fats in the diet, such as those from nuts, seeds and avocado. A vitamin D supplement is also recommended for those who don't get a lot of natural sunlight and don't drink milk or eat foods fortified with vitamin D.
Benefits
Vegetarian meals are often lower in saturated fat, higher in fiber and higher in disease-fighting antioxidants and phytochemicals found only in plant foods. Although death rates from heart disease are 24 percent lower in vegetarians than in non-vegetarians, according to a summary of multinational studies published in the September 1999 issue of the "American Journal of Clinical Nutrition," death rates in occasional meat eaters are still 20 percent lower. A Japanese study published in the May 2010 issue of the "World Journal of Gastroenterology" also found that a semi-vegetarian diet was successful in helping prevent or delay a recurrence of Crohn's disease symptoms in patients who were at high risk of relapse.
Potential
Because cows are great producers of methane gas and other environmental pollutants, following a flexitarian diet potentially helps protect the environment by cutting back on the number of cows farmed for beef. A multi-national study published in a 2006 edition of the "European Journal of Clinical Nutrition" considered the impact of animal farming on land, water, climate, health and economy and concluded that vegetarian diets play an important role in preserving environmental resources as well as addressing malnutrition and reducing hunger throughout the world.
References
- University of Maryland Medical Center: Vegetarianism Overview
- The American Journal of Clinical Nutrition: Mortality in vegetarians and nonvegetarians
- PubMed: World Journal of Gastroenterology
- U.S. Department of Agriculture/MyPyramid.gov: Vegetarian Diets
- Loma Linda University: Vegetarian Food Pyramid
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