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Thanks to many years of research, we know that removing meat products from our menu may contribute to maintaining proper health and, above all, reduce the risk of developing cardiovascular diseases or cancer. On the other hand, subsequent scientific studies show that eating meat (especially white meat) can have many benefits, such as providing the body with high-quality protein and iron. Iron of animal origin is more easily digestible than that of plant origin. In addition, the meat itself contains a whole range of minerals, such as, for example, phosphorus, zinc, copper, magnesium or sulfur.
Of course, the choice of a plant-based diet, and certainly a vegan diet, is often based on issues related to our beliefs and worldview. However, when analyzing our menu in terms of health, we often wonder how to reconcile all of this in order to eat healthy and at the same time not become deficient in certain minerals and not impose uncomfortable restrictions on ourselves.
The eponymous flexitarianism comes to the rescue, i.e. a diet in which the menu is based mainly on vegetables and other plant products, but allows the consumption of meat and fish from time to time. Therefore, it is an ideal option for all people who, for health and prophylactic reasons, want to reduce meat consumption to a minimum, ultimately not giving up on it permanently.
Flexitarian Diet – where does the name come from?
The word “flexitarianism” is nothing more than a combination of two English words: “flexible” (meaning something flexible) and “vegetarian” (vegetarian). The whole word can then be translated literally as: flexible vegetarianism. And it is a very accurate description of a flexitarian diet, which includes fruits, vegetables, whole grains, legumes, but as we mentioned a moment earlier, “from holidays” there is also a place for meat or fish.
However, it is worth mentioning here that if flexitarians decide to eat meat or fish, they make sure that they are of the highest quality. Even after a short description of simple rules, we must admit that we are not surprised by the constantly growing popularity of such a model of nutrition.
Flexitarianism – the beginnings
The flexitarian diet first appeared in the last century, in the 90s, but it was not until 2008, a book by an American dietitian, Dawn Jackson Blatner, titled “The Flexitarian Diet”, that it became permanently in the so-called mainstream. In the book, we can find specific suggestions for diet plans, along with a proposal for the number of calories and meals in which meat is replaced with plant products. For example, the groups of products on which the diet is based are:
- tofu, beans, lentils, peas, seeds and nuts, eggs,
- vegetables and fruits,
- whole grain products,
- dairy,
- spices and natural sweeteners.
Okay, but where is the meat and fish? Here we will go back to the title and main principle of the flexi diet, i.e. more vegetables, less meat. It says nothing about the number of meat meals during a week or a month, so any person who consciously restricts meat on their menu can be called a flexitarian. The most popular trend is to consume animal products up to 2 times a week.
| The Nutrition and Food Institute indicates that meat is limited to 2-3 times a week, so considering this diet as a reference, we can consider that meat on the flexitarian diet appears even less frequently. |
The lack of strict rules and rules, the breaking of which can result in a guilty conscience, and the ability to decide for yourself whether our meal will contain meat or not, is the main reason for the wide interest in this diet. The second reason is undoubtedly the ability to adjust the eating style to your own preferences. In addition, flexitarianism stands out among relatively new diets with a small financial outlay, because it does not require any exotic, sophisticated ingredients and allows eating out.
What are the advantages and disadvantages of a flexitarian diet?
We will start with the latter because… it is difficult to point to any disadvantages. This model of nutrition is so universal that with a well-balanced diet, there is no chance of nutritional deficiencies. This is mainly because we do not exclude any product groups here.
And the benefits? There are quite a lot of these:
Better health
First, a properly supplemented vegetarian diet is generally healthier than a meat-based diet. Meat, especially red meat, is high in fat and sodium, so limiting it often lowers cholesterol and blood pressure. It also reduces the risk of heart disease, diabetes and cancer. The use of a diet based mainly on vegetables also results in a reduction or stabilization of body weight. Another advantage is the correct proportions of many nutrients, especially animal and vegetable proteins. We also think of a slightly different aspect – the flexitarian diet does not carry zero-one rigor, so it is not tiring from a psychological point of view.
Greater awareness
Simply put, eating better quality products. Our awareness is the result of the fact that we eat meat or fish, according to the principles of a flexitarian diet, much less frequently. Thanks to this, we can afford occasional purchases in good stores, with certified meat or fish products, which are generally of better quality and have a less harmful impact on our environment.
Impact on the state of the environment
Yes, here we will elaborate on the thread mentioned in the point above. Meat production is one of the most environmentally degrading processes. In turn, animal husbandry takes up huge tracts of land, and also requires enormous amounts of water for the cultivation of fodder. By limiting meat consumption, we will also limit deforestation to breeding areas. Conscious buying of meat from known sources ultimately improves the living conditions of slaughter animals and poultry. Meat production is also a heavy environmental burden. Reducing the consumption of meat will entail a reduction in its production, and this will undoubtedly benefit the environment.
Flexitarian Diet – A Fad?
Although the word diet in the context of flexitarianism has been mentioned many times in our text, we can confidently admit that it is more of an eating style, or even a lifestyle. Its simplicity and universality is a response to the needs of modern audiences who, in short, try to simplify their lives as much as possible – no wonder why make it difficult for themselves 😉. Maybe today flexitarianism is just a fashion or one of the trends, but after reading this text, probably many of you have noticed similar eating habits, for example, deliberately limiting animal products in your menu.
Can you use the flexitarian diet on? Of course! By purchasing a subscription to the Tasty Matched diet, we gain access to 5 types of menus: classic, vegetarian, semi-vegetarian, gluten-free and dairy-free. If we want, we can use a different version every week. In addition, our recipe database includes over 5500 items – even if the dietitian’s proposal does not fully meet our tastes, we can choose our favorite recipe for each of the 4 or 5 meals. What’s more, we can exclude up to 10 products in the settings. In some way, this will limit the database of available recipes, but it will certainly still have a lot to choose from.
Finally, it is worth mentioning that if you are hesitant to switch to flexitarianism, it is worth dispelling your doubts with the help of basic examinations and consultation with a doctor. We, for our part, can strongly recommend this nutrition model.