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The name flexitarian comes from the combination of the word “flexible” and the word “vegetarian”. This approach is a flexible vegetarian<\/strong> <\/span>diet in which priority is given to the intake of vegetables. However, the consumption of animal foods is not completely excluded.<\/span><\/p><\/p>\n\n\n\nThis growing trend is becoming increasingly popular, as it is not only good for our health, but also cares for the planet we live on.\n<\/p>\n\n\n\n
The flexitarian diet is an excellent alternative for people who want to increase their intake of plant-based foods<\/strong> <\/span>such as fruits, vegetables, legumes and seeds. At the same time, they want to reduce their meat intake, but do not want to give it up completely.<\/span><\/p><\/p>\n\n\n\n<\/span>What does a flexitarian eat?<\/span><\/h2>\n\n\n\n
The menu of a flexitarian is mainly based on the consumption of vegetables and greens<\/strong>. These are combined with other foods from the plant world such as legumes, nuts, sprouts, tubers, whole grains, algae or seeds. It also includes animal<\/strong> <\/span>products, but these are organically farmed and sustainably fished.<\/span><\/p><\/p>\n\n\n\nEggs and dairy products are common in flexitarian dishes. Meat, fish and seafood appear only occasionally in their diet. And when they do, it is as additives or as a complement to vegetables.\n<\/p>\n\n\n\n
<\/span>Reasons why you should follow a flexitarian diet\n<\/span><\/h2>\n\n\n\n
Following a well-planned flexitarian diet can bring you numerous health benefits<\/strong> <\/span>as well as benefiting the environment:<\/span><\/p><\/p>\n\n\n\n<\/span>Increase your life expectancy\n<\/span><\/h3>\n\n\n\n
Its contribution in fibre, carbohydrates, antioxidants, vitamins and minerals, helps prevent diseases such as obesity, diabetes and hypertension. At the same time, it reduces the risk of cancer. Furthermore, according to studies, flexitarians live three and a half years longer<\/strong> <\/span>than people who eat meat regularly and in large quantities.<\/span><\/p><\/p>\n\n\n\n<\/span>Improve your cardiovascular health<\/span><\/h3>\n\n\n\n
The flexitarian diet has a cardioprotective effect. Because flexitarian food contains almost no saturated fat and is rich in omega-3 fatty acids, it decreases the chances of heart attacks<\/strong> <\/span>and other cardiovascular diseases.<\/span><\/p><\/p>\n\n\n\n<\/span>Helps you lose weight<\/span><\/h3>\n\n\n\n
By eating vegetables and fruits as your main source of nutrition you will lose weight. Unlike vegetarians who tend to have a body mass index below the recommended range, flexitarians maintain a body mass index within the normal range. This is because they eat a more balanced diet<\/strong>.<\/span><\/p><\/p>\n\n\n\n<\/span>It is environmentally friendly\n<\/span><\/h3>\n\n\n\n
Intensive animal production systems are a major cause of soil and water pollution. However, this can be changed by eating less meat. So, by following a flexitarian diet you would contribute to reducing pollution<\/strong>, deforestation and animal suffering. You would also help to make more water, biodiversity and land available.<\/span><\/p><\/p>\n\n\n\n<\/span>Example of a weekly flexitarian diet\n<\/span><\/h2>\n\n\n\n
Eating a flexitarian diet does not mean that you should stop eating meat, but rather that you should reduce the frequency with which you eat meat. However, you should increase your consumption of plant-based foods. Here is a sample flexitarian weekly menu<\/strong> <\/span>that will help you plan your meals:<\/span><\/p><\/p>\n\n\n\n<\/span>Monday<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Tea or coffee with a toast of rye bread and walnuts with whipped cheese, spinach sprouts and roasted peach.<\/li>Mid-morning<\/strong>: An apple.<\/li>Lunch<\/strong>: Broccoli tart. Serve with grapes.<\/li>Snack<\/strong>: Glass of milk with wholemeal toast with avocado and tomato.<\/li>Dinner<\/strong>: Salmon, potato and fresh herbs salad.<\/li><\/ul>\n\n\n\n<\/span>Tuesday<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Bircher muesli with fruit juice.<\/li>Mid-morning<\/strong>: Plain unsweetened yoghurt with oatmeal, kiwi and almonds.<\/li>Lunch<\/strong>: Stir-fry of brown rice, lentils and vegetables. Serve with an orange.<\/li>Snack<\/strong>: A cup of tea or herbal tea. Half a sandwich with carrot fitness bread, fresh cheese and leafy greens.<\/li>Dinner: <\/strong>Skillet of Greek salad. A pear for dessert.<\/li><\/ul>\n\n\n\n<\/span>Wednesday\n<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Glass of milk with chocolate fitness tortillas, banana and oatmeal. Serve with fresh fruit.<\/li> Mid-morning<\/strong>: Oatmeal biscuits and unsweetened yoghurt. Top up with an orange.<\/li>Lunch<\/strong>: Oriental chicken stir-fry with vegetables and a pear.<\/li>Snack<\/strong>: Plain unsweetened yoghurt with grapefruit segments, chopped walnuts and sultanas.<\/li>Dinner<\/strong>: Baked sea bass with potatoes and vegetables. One mandarin orange.<\/li><\/ul>\n\n\n\n<\/span>Thursday<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Banana and coconut biscuits with sunflower seeds and a glass of milk.<\/li> Mid-morning<\/strong>: Fresh fruit kebabs.<\/li>Lunch<\/strong>: Pasta salad and purple cabbage. Complement with kiwi fruit.<\/li>Snack<\/strong>: Green tea infusion and toast of bread with seeds, fresh cheese and unsweetened jam.<\/li>Dinner<\/strong>: Pomegranate and egg pan and a piece of wholemeal bread.<\/li><\/ul>\n\n\n\n<\/span>Friday\n<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Smoothie bowl of pineapple, mango and berries.<\/li> Mid-morning<\/strong>: Grapes with sugar-free natural yoghurt.<\/li>Lunch<\/strong>: Beef stew with vegetables. Fruit for dessert.<\/li>Snack<\/strong>: Fresh cheese with honey and fresh fruit.<\/li>Dinner<\/strong>: Salad of lettuce, tuna, rice and tomato. Pear.<\/li><\/ul>\n\n\n\n<\/span>Saturday<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Unsweetened natural yoghurt with strawberries, banana and cereals.<\/li> Mid-morning<\/strong>: Toasted pumpkin seeds.<\/li>Lunch<\/strong>: White beans stewed with pumpkin and potato. Fresh fruit for dessert.<\/li>Snack<\/strong>: Stuffed oranges.<\/li>Dinner<\/strong>: Aubergine stuffed with textured soya and mozzarella cheese.<\/li><\/ul>\n\n\n\n<\/span>Sunday\n<\/span><\/h3>\n\n\n\nBreakfast<\/strong>: Oatmeal omelettes with strawberry and banana.<\/li> Mid-morning<\/strong>: Curried roasted nuts with fresh fruit.<\/li>Lunch<\/strong>: Red lentil curry and grilled courgette. Apple for dessert.<\/li>Snack<\/strong>: A glass of milk with crunchy seed crackers and oatmeal.<\/li>Dinner<\/strong>: Saut\u00e9ed peppers and onions with rice.<\/li><\/ul>\n\n\n\n