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NEW YORK — Between 2014 and 2018, the number of Americans converting to a vegan diet skyrocketed by 600%. Remarkably, 71% of Americans have tried at least one plant-based meat alternative, sending plant-based food sales skyrocketing to over $7 billion in 2020 and continuing to grow – no pun intended. .
Plant-based diet plans have become the norm for many, either out of a desire not to eat animals or because of health issues. Keto, Paleo, Vegan, Gluten Free and Vegetarianism have become well-known terms in the food restriction world.
For most people, these are not fad diets but rather lifestyle choices. One of the latest fad lifestyles is based on plant-based eating and is called flexitarian. What is it, and how does it work?
What is a flexitarian?
Flexitarian diets or lifestyles are a form of eating focused primarily on plant-based foods while consuming meat and other animal products in moderation. Originally authored by registered dietitian Dawn Jackson Blatner, it is an effort to allow people to enjoy the benefits of plant-based or vegetarian diets without giving up animal products entirely. Hence, the name combines “flexible” and “vegetarian” as it is more flexible than vegan or vegetarian diets.
Health line, a health and wellness site, presents the facets of a beginner’s guide to the flexitarian diet. The main principles include:
Unlike the trend of other fad diets, which require people to count calories and create portions, the flexitarian method is more of a lifestyle than a diet because it has no set rules.
Sheri Berger, registered dietitian and creator of The Plant Strong Dietitian, has always practiced a flexitarian diet for at least five years. She describes a flexitarian diet as focusing on eating whole plant foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes.
For protein, the emphasis is on plants such as beans, lentils or tofu; however, animal protein from chicken, beef, pork, or fish is not entirely excluded; it is simply chosen less often.
Melanie Jordan, Nationally Certified Health and Wellness Coach and Founder of Your health made easyhas been a flexitarian for over 20 years — long before the term was known.
“When I started, I was mostly vegetarian and mixed fish once or twice a week,” she says. “Nowadays I eat poultry sometimes, but I still eat a fair amount of purely vegetarian or pescatarian meals. Some flexitarians eat red meat occasionally, but I’m not a fan.”
The flexitarian trend
According to this Plant news article, 47% of young Americans, ages 20-39, identify as flexitarians. This was based on a survey of 2,000 Americans commissioned by Cabbage growers market. The survey also revealed that 43% of those who responded considered it to be more than a diet, but more of a permanent lifestyle change.
In a statement released about the investigation, Sprouts CEO Jack Sinclair offers:
“The interest in plant-based foods and a flexitarian diet is evident – shoppers are more engaged with their food than ever,” he says. “They are looking for innovative and alternative products to mix the meals they prepare for themselves and their families.
“We believe consumers will remain focused on incorporating healthy foods into their lifestyles to support immunity and overall well-being going forward,” he continues. “That includes introducing consumers to things they’ve never considered before, like plant-based foods and meat alternatives.”
Become a flexitarian
The flexitarian lifestyle is not for everyone but is relatively easy to follow as it has no set rules. However, there are a few considerations to determine if this is the route to choose.
Berger offers advice for anyone considering making the switch. “Never forget about balance when adapting to a flexitarian diet or any diet,” she says. “Since you’ll be eating less meat, you want to make sure you’re swapping plant-based protein sources like beans, lentils, tofu, or tempeh.”
For those unsure of how to achieve a balanced diet, she recommends consulting a registered dietitian, who are the real nutrition experts.
Jordan also recommends consulting nutritionists and fitness experts to help you choose the best lifestyle change. It points to the latest USDA report Dietary Guidelines for Americans 2020-2025 as a free and useful resource on healthy eating guidelines with a nutrient rich approach.
For those considering change, she shares that the best way to adapt is “Practice patience with yourself and some experimentation to see where along the flexitarian scale is the right balance for you that matches your lifestyle, preferences, and goals while leaning toward plant-based whole grains, nuts, and seeds.”
Reap the benefits
Before becoming a flexitarian, consider the outcome and potential benefits. Berger endorses the lifestyle for the benefit of his health.
“A flexitarian diet helped me lower my cholesterol because I increased fiber and lowered saturated fat,” she notes. “I also find that being a flexitarian makes it easier to maintain a healthy weight because fruits and vegetables are a big part of the diet and they are the lowest calorie foods on the market!”
Jordan shares that finding something healthy and satisfying came simultaneously with being a flexitarian.
“It was the first step in helping me find a healthy eating pattern that worked for me and that I could follow,” she says. “It was like ‘The Three Bears’ for me – vegan was too strict, vegetarian was close but not quite, but flexitarian was the way to go. It also gives me a lot of variety and flexibility in my choices. healthy foods, so it’s been easy to stick with it long term without feeling deprived or bored.”
The flexitarian conversion also has famous followers, including Ellen DeGeneres, Meghan Markle, Drew Barrymore and Diane Keaton, and superstar quarterback Tom Brady.
As healthy eating and healthy lifestyle choices are constantly evolving, adapting to a plant-based lifestyle is a way for many to improve their health through nutrition. For those not ready to embrace life without consuming animal products, becoming a flexitarian can support these health benefits without giving up the occasional burger or cheese board. After all, it’s all about being flexible.