Flex your plant-based power & find out how this semi-vegetarian diet could work for you
According to the British Nutrition Foundation, while vegetarians and vegans currently make up around 3% of the population, figures suggest a land of 'in-between' is developing. In fact, 24% of people in a recent survey selected 'other' to describe their dietary status and Meat Free or Meatless Mondays see people from over 44 countries now skipping meat one day a week.
A 'flexitarian diet' or 'flexitarianism', however, is different. Following this style of diet – of eating mostly plant-based food, yet allowing for occasional meat consumption – claims to improve your health as well as your carbon footprint.
But what is a flexitarian diet? How often do flexitarians eat meat? If you want the answers to these questions plus the lowdown on how to become a flexitarian, read on.
What is the flexitarian diet?
"The prefix 'flexi' reveals that this is simply a more flexible approach to a strict vegetarian or vegan diet," explains Vicky Pennington, registered dietitian and Boots UK nutritionist.
"Centred on plant-based foods while allowing some meat and other animal products like eggs and dairy in moderation, there’s a real focus on whole, minimally processed foods and limiting foods with added sugar and salt."
What are the benefits of the flexitarian diet?
"The move towards plant-based diets has been influenced both by health and environmental concerns," Vicky reveals. "Flexitarianism isn’t a fad diet. It’s about taking a plant-based approach that’s balanced and good for your health."
It’s healthy
"The plant-based diet is recommended in the UK government’s healthy eating model, the Eatwell Guide, in which roughly two-thirds of the foods illustrated are derived from plants," says Vicky.
"Cutting down on meat can have a beneficial impact on your health especially if you eat a lot of animal-based protein.
"Replacing meat in the diet is likely to increase your intake of other beneficial foods such as vegetables, plant-based proteins and wholegrains. It may also help to reduce saturated fat and increase fibre intake.
"Most research analyses vegan and vegetarian diets so the variation in flexitarian diets makes them hard to study. However possible benefits include helping to manage weight and reducing the risk of heart disease, high blood pressure and type 2 diabetes.
"Compared with more traditional meat-eating diets, vegetarian and vegan diets are typically lower in saturated fat with higher intakes of fruit, vegetables, wholegrains and fibre. This may be why they’re associated with lower risks.
"However that’s not to say that meat eaters' diets are inherently unhealthy," Vicky notes. Food choice is key: "You can make unhealthy plant-based choices too if you stick to a narrow range of foods or rely on fried foods, cakes, biscuits and salty snacks. However, moving towards a more plant-based diet is definitely a good thing."
It’s more sustainable
And it’s not only your health that could enjoy a healthful boost. "There has been increasing interest in plant-based diets for animal welfare, ethical and environmental and sustainability reasons," Vicky reveals.
Red meat has the highest environmental impact of all foods. Cows and sheep burp methane, which is a potent greenhouse gas, contributing to global warming and climate change. Reducing meat consumption can help preserve natural resources by decreasing greenhouse gas emissions and land and water use.
A review of research on the sustainability of plant-based diets found that reductions of above 70% of greenhouse-gas emissions and land use, and 50% of water use could be achieved by shifting to more environmentally sustainable dietary patterns.
"It's a realistic approach and easy to follow. There are no strict rules or foods to count, weigh or measure. You can adapt the diet to your nutritional needs and dietary preferences. Reassuringly, the approach is nutritionally balanced without limiting whole food groups and there’s growing scientific evidence to back its health and environmental credentials."
How do you start a flexitarian diet and what foods are included?
"Compared with a strict vegan or vegetarian diet, a flexitarian diet can be a more realistic option for people who want the benefits of a plant-based diet without having to completely cut out meat and other animal products," says Vicky.
There are lots of different ways to eat a healthy, balanced diet. Flexitarianism is about adding new foods to your diet rather than excluding foods. The amount of meat isn’t generally prescribed. It’s up to you to follow the general principles and adapt the diet to your lifestyle.
Vicky’s general guidelines for going flexitarian are:
• Prioritise eating plant-based foods including plenty of fruits and vegetables (at least five portions a day), nuts, seeds, peas, beans, pulses, and wholegrains
• Soya, lentils, peas, beans, nuts, seeds and mycoprotein are great sources of protein, fibre and micronutrients
• Choose moderate amounts of dairy (milk, cheese, yoghurt) and consider calcium-fortified plant-based alternatives
• If you eat fish, eat a variety to total two portions a week, including one portion of oily fish and preferably from a sustainable source
• Minimise consumption of processed foods and foods with added sugar and salt
• Eat red and processed meats and animal products less often and in smaller portions
• Prioritise eggs, lean meats such as chicken and turkey and sustainably-sourced fish as animal-based proteins
"The NHS recommends that those who regularly eat more than 90g of red (beef, lamb, pork, veal, goat) or processed meats (sausage, bacon, ham, salami) each day should reduce this to less than 70g (less than 500g per week), in light of the possible associations with colon cancer risk." reveals Vicky.
To put these portion sizes into context.
• Three thin slices of roast beef, lamb, pork = approximately 90g
• Cooked breakfast (two sausages and two thin-cut rashers of bacon) = approximately 130g
• One slice of ham = approximately 23g
• 8oz grilled beef steak = approximately 163g
How can you ensure you're getting all the nutrients you need?
"Planning your flexitarian food choices carefully is key to help prevent nutritional deficiencies and reap the most health benefits," advises Vicky.
"A well-planned flexitarian diet is likely to be healthy but there are nutrient shortfalls to watch out for when minimising meat, fish, eggs and dairy foods."
Vicky advises that the nutrients to consider and monitor are:
• Vitamin B12 – as it only occurs naturally in animal products
• Iron and zinc – as they’re better absorbed from meat sources
• Calcium – because it’s rich in dairy foods
• Omega-3 fats – because they’re largely obtained from oil-rich fish
• Iodine
Vicky’s tips to help you stay covered
Protein: Try to include plant-based protein with every meal like lentils, seeds, tofu, beans, chickpeas, nuts and meat substitutes.
Iron: Good sources include fortified breakfast cereals, green leafy veg (spinach, kale), beans, nuts and dried fruit, e.g. apricots.
Combine with vitamin C-rich foods (citrus fruits, strawberries, peppers, broccoli, potatoes) as vitamin C aids the absorption of iron from plant-based food, e.g. a small glass (150ml) of orange juice or a salad with your meal.
Calcium: Plant-foods rich in calcium include bok choy, kale, chard, and sesame seeds.
Zinc: Plant foods rich in zinc include tofu, wholegrains, beans, nuts and seeds. Soak dried beans then rinse before cooking to increase zinc absorption.
Iodine: Mainly found in dairy, eggs, seafood and some plant-based milks are fortified (check the product label to make sure though).
Vitamin B12: Naturally found in animal foods (meat, egg and dairy) and also fortified breakfast cereals, fortified yeast extract and fortified plant-based dairy alternatives to milk.
Vitamin D: Naturally absent from most plant foods, although they may be present in sun-exposed mushrooms and fortified foods such as breakfast cereals, fat spreads and alternative dairy products. Oily fish is also a good source of vitamin D.
Note: It’s difficult to get enough vitamin D from food alone. Adults should consider taking a daily supplement of 10 micrograms per day (no more than 100 micrograms per day) during the autumn and winter months. Consider: Boots Vitamin D Food Supplement, £2.30, or Boots Vegan Vitamin D3 Food Supplement, £6. Read more about vitamin D supplements in our guide.
Omega-3 fats: Important for health and found in the highest amounts in oily fish. Plant sources of omega-3 include walnuts, flax (linseed), hemp seeds, chia seeds and soya beans and oils (like flaxseed, rapeseed and hemp).
How can you start incorporating flexitarianism into your life?
"Start out with simple food swaps. You can also try out vegetarian recipes and have a meat-free day each week," Vicky advises.
The NHS suggests:
• Breakfast: if you’re having a full English, swap either the sausages or bacon for mushrooms, tomatoes or toast.
• Sandwiches: opt for a non-red meat filling, like chicken or fish.
• Pie and chips: go for a chicken pie instead of steak.
• Burger: swap your quarter-pound burger for a standard hamburger, or a chicken, fish or vegetable burger to switch things up.
• Sausages: have two reduced-fat pork sausages instead of three, and add a portion of vegetables.
• Sunday roast: go for roast chicken, turkey or fish.
• Steak: downsize from an 8oz steak (163g) to a 5oz steak (102g).
• Casseroles, stews and curries: use more vegetables, beans and pulses, and use less red meat.
Find more plant-based food inspiration in our beginner’s guide to going vegan.
