Just for the record, the statistics show that the average American downs more than to 200 pounds of meat, poultry, and fish every year, which is nearly 20 percent higher than rates from 50 years ago.
Nowadays we are all looking to improve our health, to introduce a healthy diet in our regular life, and at the same time not to follow rigorous rules. A balanced diet and proper recreation are the necessary if we want to establish a healthy lifestyle.
Desires are one thing, but the realization of them requires a lot of effort and perseverance. Many of us at work continuously sit on a chair, have no physical activity, or go to a bakery, restaurant, fast food restaurant for breakfast/lunch/dinner and eat unhealthy foods.
Flexitarian diet takes the highest place in the best diet diets, and according to world surveys, is the biggest nutritional trend in 2017.
This diet provides excellent nutrition and moderation in eating, with an emphasis on fruits and vegetables and minimal consumption of meat. It also suggests an increased awareness of what we put into our body, as well as higher care for one’s health and the environment. It is not strictly defined how many times a week is allowed to eat meat. But it is vital the diet to consists mostly vegetable groceries, and the meat should be an addition.
“Have in mind that Flexitarian Diet IS NOT VEGETARIANISM.”
Vegetarians will never include red meat in any form in their menu, so do not mix the terms vegetarianism and flexitarian diet, they are different.
If you accept being on a Flexitarian diet, you will realize how creative you can be with the choice of groceries and recipes.
-Breakfasts should contain about 300 calories, lunches around 400 and evenings about 500 calories.
-Add 150 calories to snacks, twice a day.
-Proteins should be of vegetable rather than animal origin.
-Eat so-called “new meat” that includes tofu, soybeans, legumes, nuts, seeds, eggs (it is recommended that less animal protein be imported, and the more vegetable)
-Eat large quantities of fruits and vegetables
-Dairy products are allowed but preferably with a lower percentage of fat
-Healthy sugars and spices are also allowed in moderate amounts or more precisely natural sweeteners, herbs and salad dressings.
Total intake of Calories:
Breakfast- 300 calories
Lunch- 400 calories
Dinner- 500 calories
Snacks- 150 calories
-Important is to intake total of 1500 per day, but 60% of the calories should be obtained before dinner so that you get ample energy to carry out the daily activities. You can tweak the calorie intake depending upon your height, weight, gender and activity level.
-A daily workout for 30 minutes is strongly encouraged in this diet. You should perform 30 minutes of moderate exercise 5 days a week.
Take one step at a time. Commit to one meat-free day a week at first. When you eat meat, consider smaller portions. Buy more vegetables and less meat and fish. Choose organic or free-range meat and sustainable fish.
There are three levels of flexitarianism: beginner, advanced and expert.
Beginners start with two meatless days per week (or cutting down to fewer than 26 ounces of meat or poultry per week). You gradually decrease the amount of meat you eat until you reach expert level: five meatless every week, which means you’re consuming about nine ounces of meat or poultry per week. That means to focus on eating fruits, veggies, nuts, and plant-based proteins, but also have pot roast or pork chops for dinner occasionally.
-According to the American Heart Association, the Flexitarian diet or semi-vegetarianism can be nutritionally beneficial if carefully planned.
-Flexitarians have been found to not only have lower BMIs than full-fledged carnivores but also are at a lower risk for type 2 diabetes and have lower mortality rates.
-Flexitarian diet could lower risk of cancers like breast, colon or gut cancers.
-The biggest advantage of this diet is its lack of rigidity.
-Researchers have shown that people who follow a Flexitarian diet weigh less.
“Flexitarian diet it’s not just about eating less animal products, but also making smart food choices in general.”
Historically, the term “Flexitarian Diet” has been created more than a decade ago as a sort of dietary direction used by people who feed on vegetarian food most of the time but occasionally reach for meat or fish for social or cultural reasons or to meet nutritional needs.
Whether you’re an occasional meat-eater, a vegetarian who needs to prepare for meat-eaters, or even a dedicated veggie if you are out of ideas just go the nearest bookshop and buy some of the flexitarian diet books filled with delicious and practical recipes for every lifestyle.
Today many nutritionists and chefs publish books on this topic. All of them offers how to ace a handful of classic recipes, from the excellent roast chicken to the perfectly cooked fish fillet and at the same time brings fresh ideas.
A flexitarian (“flexible vegetarian,” interchangeable with “vegivore”) is defined as “one whose normally meatless diet occasionally includes meat or fish.”
The concept is booming in the US. Pat Crocker and Nettie Cronish, authors of Everyday Flexitarian, estimate that 30 to 40 % of Americans are flexitarians, while a survey by the Vegetarian Research Group found that 23 million people follow a “vegetarian-inclined diet,” compared to 7.3 million full-time veggies.
Always have in mind that if you’re cutting way back on animal products, there are a few nutrients to ensure you get enough of:
–Vitamin B12: Animal foods are the best sources of this vitamin, which maintains energy levels, keeps your heart ticking healthily and can boost mood. If you’re suffering from a vitamin B12 deficiency, I recommend taking a whole foods-based B-complex supplement or a high-quality whole foods-based multivitamin.
–Iron: As a nutrient that helps transport oxygen throughout the blood, getting enough iron is critical, particularly for women, as females lose iron during their monthly menstrual cycle. Healthy iron levels also prevent anemia, keep brain functions working smoothly and support the body’s development and growth. Foods like meat and fish are more absorbent. Spinach and beans have a high amount of iron and, when paired with food that’s naturally high in vitamin C, will be absorbed better.
Flexitarian inspiration – What to EAT:
-Fig and flax Oatmeal
-Fruit and Nut Polenta
-Cranberry and Walnut Barley with Honey
-Apple and Almond Butter Toast
-Honey, Pear and Almond Muesli
-Spicy Breakfast Burrito
-Veggie Hash and Sausage
-Herbed Cheese and Tomato Bagel
-Red Grape and Walnut Salad
-Chicken Ranch Salad
-Grilled Cheese and Rosemary-Tomato Sandwich
-Zucchini Noodle Salad with Creamy Avocado Dressing
-Quinoa Lentil Soup
-Chilli Lime Cauliflower Steaks
-Balsamic Pesto Chicken with Broccolini and Tomato
-Chicken Salad with Strawberry and Sweet Balsamic Dressing
-Baked Salmon with Tahini Yoghurt
-BBQ Sandwich and Parsnip Fries
-One Tray Teriyaki Huon Salmon Recipe
-Laksa Recipe with Carrot ‘Noodles’
-Orzo with Cilantro-Lime Pesto
-Fried Brown Rice with Asparagus and Almonds
-Tuscan Bean Soup
-Italian Spaghetti Squash
Remember: Flexitarian diet can help you maintain an optimal weight, decreases your environmental impact, and may even lengthen your lifespan. It is a diet lower in animal products, and junk food and higher in vegetables, fruits, legumes, and minimally-processed grains is pretty easy to follow. There are no severe side effects associated with the Flexitarian diet but always consult your doctor or a dietitian before embarking upon any significant dietary changes.