How to Eat a Healthy Flexitarian Diet

Flexitarians are people who stick to a mainly vegetarian diet, but will eat meat on occasion. In order to have a healthy flexitarian diet, one must be sure to not simply replace meat with high-fat and high-sugar foods. Instead, flexitarians should follow the basic rules of healthy eating and look to fill their plates with a mix of vegetables, fruits, grains (preferably wholegrain), low-fat dairy products and protein.

Instructions

• 1

  Fruit and vegetables should take up half your plate

  Decide which food groups you need to eat from to have a healthy diet. The United States Department of Agriculture splits food into five groups: vegetables (including starchy vegetables such as potatoes), fruits, grains (including pasta, rice and bread) dairy and protein.

  Protein does not have to come from meat, so if you are trying to cut down you should consider other sources such as eggs, nuts and seeds.

  You should try to ensure your meals have a healthy balance of all five of these food groups.

• 2

  Eat wholegrain bread, rice and pasta

  Calculate what types of fruit and vegetables you should be eating and how much. USDA guidelines state that half a person's plate should be made up of fruit and vegetables, so take that as a starting point. Eat a variety of fruits and vegetables to ensure you get the right amount of vitamins and nutrients and to keep from getting bored of eating the same thing.

• 3

  Choose low-fat or fat-free dairy options

  Understand what type of grains you should be eating. The USDA states that half of the grains you eat should be wholegrain, which is naturally high in fiber. The American Heart Association (AHA) agrees that if you are adhering to a vegetarian-style diet, you should opt for whole or unrefined grain products.

• 4

  Fish is a good alternative to meat and a great source of protein

  Decide what type of dairy you should consume. Dairy products, which include milk, yogurt and cheese, should be fat-free or low-fat, as recommended by the AHA.

• 5

  Some experts believe meat farming is harmful to the environment

  Work out what protein to eat and how to limit meat intake. The USDA suggests that you should go "lean with protein," which means choosing low-fat meat and poultry over fatty red meat. The American Cancer Society agrees, and states that you should limit the amount of processed and red meats you eat.

  Luckily for Flexitarians there are plenty of sources of protein beyond red meat and poultry, so you can continue to eat food from the five major food groups when following flexitarian principles.

  If you are looking for healthy alternatives to meat you could consider eating nuts and seeds, dry beans and peas, and fish.

  Eggs are also a good source of protein, although the AHA warns that they contain high levels of cholesterol, so you should aim to limit their intake to no more than one per day.

• 6

  Think about why being flexitarian matters. Arguments for eating less meat are many and varied; some say that eating meat is bad for the environment, others that it is hazardous to our health. Budget-conscious eaters may also be concerned about the expense of meat, and weight loss may also be a reason for cutting down on red meat.

• 7

  Fruit and vegetable consumption has been linked to a reduced risk of heart disease

  Research evidence on the benefits of a semi-vegetarian diet. A study published in the "European Heart Journal," as part of the European Prospective Investigation into Cancer and Nutrition, revealed that eating more fruits and vegetables significantly reduces the risk of ischaemic heart disease. In the study, people who consumed eight portions of fruit and vegetables per day were 22 percent less likely to die of heart disease than those who ate three portions or less. In addition, animal rights group People for the Ethical Treatment of Animals states that "going meat-free just one day a week can improve your health, protect the environment, fight world hunger, and help animals."