Flexitarian Diet 101: Health Benefits, Food List, Sample Menu, More Everyday Health MenuNewslettersSearch Diet & Nutrition
What Is a Flexitarian Diet A Complete Beginner s Guide
By Bonnie Taub-Dix, RDN and Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: April 18, 2022Medically ReviewedFlexitarians eat a mostly plant-based diet with animal products occasionally thrown in.Igor Madjinca/StocksyThe word flexitarian is simply a blend of the words flexible and vegetarian, while a diet is simply a way of life. The idea behind the flexitarian diet is a more flexible approach to vegetarianism, so that you can reap the benefits of loading up on fruits, vegetables, and whole grains, without ditching animal products like steak and burgers entirely.In the 2022 Best Diet Rankings by U.S. News & World Report, the flexitarian diet was ranked No. 2 in the Best Diets Overall category, in terms of long-term health and disease prevention, and No. 2 in Best Diets for Diabetes. It was also ranked No. 2 in the Best Plant-Based Diets (second to the Mediterranean diet). And unsurprisingly, the diet also took home second in the Easiest Diets to Follow category in 2022, suggesting that its less-than-rigid nature helps people maintain it. On the heels of the diet’s reputation as one of the healthiest eating plans you can follow, more people are reporting that they identify as flexitarians. In fact, while 3 percent say they follow a vegan diet and another 5 percent say they’re vegetarian, 36 percent call themselves flexitarian, according to a recent national survey. Here, learn about how the flexitarian diet works and find out whether the eating approach is right for your individual health and wellness goals.
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Grilled Zucchini Parm
The only thing better than a quick dinner is getting to cook it outside! This light recipe celebrates three summer ingredients you’re bound to see everywhere: zucchini, tomatoes, and basil — three flavors that translate beautifully into a fresh take on zucchini Parmesan. Grill the zucchini right alongside a flavorful cherry tomato sauce loaded with torn basil, garlic, and sweet red onion, then nestle the zucchini into the sauce, spoon with some of the burst tomatoes, and top with fresh mozzarella. Serve as-is or over your favorite pasta (or gluten-free pasta) or a crusty loaf of bread for dipping. Note: If you don't have access to a grill you can make this recipe indoors using a grill pan, a large skillet, and the broiler to help melt the cheese.contains Dairy 4.2 out of 6 reviews SERVES
4
CALORIES PER SERVING
262
AUTHOR
Lisa ThompsonPrintDownloadPinterest PREP TIME
15 min COOK TIME
35 min TOTAL TIME
50 min Ingredients
2 lbs (about 3–4 medium) zucchini, halved lengthwise1/4 cup olive oilKosher saltBlack pepper20 oz (about 4 cups) cherry tomatoes, halved½ medium red onion, diced½ cup fresh basil leaves, torn2 cloves garlic, roughly chopped4 oz fresh mozzarella cheese, sliced 1/4-inch thickCrushed red pepper flakes, for serving (optional)Grated Parmesan cheese, for serving (optional)Toasted bread or pasta (gluten-free, if necessary), for serving (optional) Directions
1Preheat grill or grill pan to medium heat.2 Pierce each zucchini half all over with a fork. Brush zucchini halves with olive oil and season to taste with salt and pepper on both sides.3 Place a large cast-iron skillet (at least 11 inch) on grill and preheat for 5 minutes. Add olive oil, red onion, cherry tomatoes, garlic, 3 tbsp water, and half the torn basil and cook, stirring occasionally, until tomatoes burst and mixture becomes saucy, about 25 minutes. Be sure to crush tomatoes with the back of a spoon as they cook to help them break down.4 Meanwhile, place zucchini cut side–down on grill and cook for about 12 minutes on each side, until fork-tender. Once cooked through, set aside on a paper towel–lined plate to absorb excess liquid and turn off the grill. Nestle grilled zucchini into the tomato sauce and spoon some sauce over zucchini. Arrange fresh mozzarella evenly over top and close grill to melt cheese, about 5 minutes.5 Serve grilled zucchini Parm onto plates and sprinkle with remaining torn basil. Serve with a side of bread, if desired, and eat immediately. Nutrition Facts
Amount per serving
calories
262 total fat
20g saturated fat
5.1g protein
9g carbohydrates
16g fiber
4.1g sugar
9.4g added sugar
0g sodium
251mg TAGS
Dairy, Gluten-free, Mediterranean, Vegetarian, Dinner Rate recipe
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How Does the Flexitarian Diet Work Exactly
“You can think of this diet as a ‘vegetarian-ish’ way of eating, since the plan touts the basic principles and benefits of a plant-based diet, along with the inclusion of some animal proteins to a lesser extent,” says Dawn Jackson (DJ) Blatner, RDN, the Chicago-based author of The Flexitarian Diet, the book that inspired the diet trend. That means that while vegetarian staples such as tofu, quinoa, tons of produce, and other veggie-focused favorites may be the stars of your diet, no foods are taken away or strictly forbidden. The flexitarian label isn’t equivalent to “lazy vegetarian” — instead, it’s an approach that advocates significantly decreasing meat consumption. As its name promises, the diet is flexible, but it has guidelines about how much meat you should eat. In her book, Blatner suggests that eaters who are new to the flexitarian diet should first try "Beginner Flexitarian" and forgo meat two days a week, eating no more than 26 ounces (oz) of meat in total during the remaining five days. For reference, a card-deck-size portion of chicken or steak is about 3 oz, while a piece the size and thickness of your palm (including fingers) clocks in at 4 to 6 oz.The next tier, Advanced Flexitarian, cuts meat consumption down further, recommending a vegetarian diet three to four days a week and no more than 18 oz of meat total during the rest of the week. The final level, Expert Flexitarian, requires five meat-free days but allows 9 oz of meat during the other two days. (It’s worth noting that at any tier of this diet, the days when you do eat meat do not have to be consecutive.) The interesting thing about these tiers is that this is how people follow flexitarianism in the real world, research shows. They don’t all follow the same “rules,” and they differ in the amount of meat they allow in their diet. That’s a great thing, because it means you can choose what works best with your goals and food preferences. Guidelines for a Flexitarian Diet
If thinking about ounces of meat per week confuses you, use the following guidelines instead.Beginner 6–8 meatless meals of 21 total meals each weekAdvanced 9–14 meatless meals of 21 total meals each weekExpert 15+ meatless meals of 21 total meals each week These guidelines, set out by Blatner, are what separates the flexitarian diet from other meat-inclusive eating plans, such as an omnivore diet. While a flexitarian prioritizes vegetables, omnivores eat as much meat as they please and have no intention of making the majority of their meals veggie-forward.It’s also worth noting that you can follow Blatner's regimen at your own pace by slowly adding in meat-free meals, or even full days, as in the case of Meatless Monday or Tofu Tuesday. Common Questions & Answers
What do you eat on a flexitarian diet?Consider a flexitarian diet a “light” vegetarian diet. While you can still eat animal products like beef and chicken, you want to take steps toward a more plant-forward diet. That means you’ll incorporate foods like beans, lentils, tofu, and plenty of fruits and veggies onto your plate.What are the disadvantages of a flexitarian diet?Though registered dietitians agree this eating approach is healthy, it doesn’t mandate exercise, which is a healthy habit, and certain flexitarians may need to supplement their diet to avoid nutrient deficiencies.Can you lose weight on a flexitarian diet?It’s possible. Plant-based eaters tend to have a lower BMI than meat eaters and a lower risk of metabolic syndrome. One reason plant-based diets like the flexitarian approach aid weight loss is that they emphasize fiber-rich foods, which can fill you up and prevent overeating.Can you eat cheese on a flexitarian diet?Technically, you can eat any food — including cheese — on the flexitarian diet. That said, cheese is an animal product, so you don’t want to go overboard (such as by eating it with every meal). The goal of a flexitarian diet is to cut back on those animal-based foods and fuel up with plant ones.What do flexitarians eat for breakfast?Technically, people on a flexitarian diet can eat anything they want for breakfast. That said, the goal of this eating philosophy is to add as many plant-based foods to your plate as possible. Some breakfast ideas that work include toast with egg or avocado or both, a fresh smoothie with fruits and veggies, and oatmeal. Possible Health Benefits of a Flexitarian Diet
The benefits of being vegetarian carry over to this diet, which is why the flexitarian diet is recommended for people who are curious about vegetarianism, and occasionally for former vegans or vegetarians who may have experienced nutritional deficiencies as a result of going completely meat-free. But it’s also a great option for anyone who wants to adopt a healthier lifestyle, because it foregrounds plants without being anti-meat, says Liz Weiss, RDN, of Liz’s Healthy Table in Lexington, Massachusetts. Here’s a closer look at some of the possible benefits of the eating approach. Lowers Risk of Insulin Resistance and Type 2 Diabetes
Given its second-place ranking in the Best Diets Overall category and second in Best Diets for Diabetes in the 2022 Best Diet Rankings by U.S. News & World Report, it’s not surprising that a study found that a vegetarian diet (the flexitarians’ stricter counterpart) was more effective at reducing the risk of type 2 diabetes than a “diabetes-friendly diet.” In the study, 74 participants consumed the same number of calories for six months. Some went on a vegetarian diet, and others went on a diet that emphasized reducing sugars, refined carbs, cholesterol, and saturated fat. Interestingly, people on the vegetarian diet lost more subfascial fat (the fat that lines your muscles), and intramuscular fat (the type stored inside your muscles themselves). The fat stored in your muscles can impact your metabolism and lead to insulin resistance (and even type 2 diabetes).One study found that flexitarians had a lowered risk of type 2 diabetes compared with nonvegetarians. In addition, being overweight is one of the biggest risk factors for type 2 diabetes, and this same study showed that flexitarians had lower BMIs than nonvegetarians. Boosts Heart Health
One review found that a vegetarian diet lowered participants' risk of high blood pressure, heart disease, and stroke. Also, a large preliminary study found that people who followed a semi-vegetarian (aka flexitarian) diet had a lower risk of heart disease and stroke. In the study, the researchers followed more than 450,000 Europeans for 10 years and found that the participants who consumed at least 70 percent of their food from plant sources (called “most pro-vegetarian”) had a 20 percent lower risk of dying of heart disease than those who ate fewer plant-based foods (called “least pro-vegetarian”). The researchers concluded that substituting some of the meat in your diet with vegetables may be a simple way to lower the risk of heart-related death. It’s worth noting that this study was not published in a peer-reviewed journal, and therefore its credibility is limited. Contributes to a Longer Life
Research also suggests that flexitarians may live about 3.6 years longer than their more carnivorous counterparts, likely as a result of the reduced risk of disease. Meanwhile, a study of over half a million people found that red and processed meat intakes were associated with modest increases in total death rates, death by cancer, and death by heart disease. Reduces Your Carbon Footprint
An underrecognized benefit of going flexitarian is its benefit to our planet, says Sharon Palmer, RDN, “The Plant-Powered Dietitian,” who lives in Los Angeles. Palmer says eating less meat (and replacing it with more whole-plant foods, such as beans, peas, lentils, whole grains, vegetables, fruits, nuts, and seeds) can reduce your personal carbon footprint. The agriculture and livestock industries account for 10 percent of greenhouse gas emissions in the United States. Is Easy to Follow
The other major advantage of going flexitarian is the diet's straightforwardness and flexibility, says Blatner, which increases the chances that the diet would become a long-term lifestyle. Helps You Save Money
There are no exotic (or particularly pricey) ingredients required for this diet plan, so groceries shouldn’t cost more than they typically do. And, if meat is the current star of all your meals, bypassing the butcher may actually save you money. The diet's wiggle room concerning what you eat means that there’s wiggle room financially, as well.Indeed, one study looked at how much money vegetarians save by comparing government-recommended weekly meal plans (which include meat) with comparable seven-day plant-based meals, and found that vegetarians can save up to $750 annually. Compared with the meat eaters, the veg dieters also ate more servings of fruits, veggies, and whole grains. Keeps You Well Nourished
A position paper suggests that a vegetarian diet contains a greater amount of nutrient-dense food than nonvegetarian diets. Additionally, the flexitarian diet prioritizes produce, which will likely cut down your consumption of processed and packaged foods that are often packed with added salt and sugar, says Blatner. “It’s great for someone who doesn’t want to be super strict about not eating their favorite animal-based meals,” says Weiss. Improves Skin Health
For a glowing complexion, pack your plate with plants. A fruit-, veggie-, nut-, and legume-forward diet is rich in nutrients, such as vitamins A, C, and E, and polyphenols — these are antioxidant plant compounds — that help neutralize damaging, skin-aging free radicals, lower inflammation, protect against UV exposure, and build skin’s support structures, including collagen, notes a recent review. Editor s Picks in Diet and Nutrition
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Potential Weight Loss Effect of a Flexitarian Diet
If you’re trying to lose weight, a seemingly infinite number of eating plans and diets promise that result, and the flexitarian diet is considered one of the most credible. For one thing, if you use it as an opportunity to eat lots of fruits, veggies, and whole grains, you'll likely feel full on fewer calories than you're accustomed to, which makes shedding pounds almost inevitable, says Keri Gans, RDN, a registered dietitian-nutritionist in New York City and the author of The Small Change Diet.Indeed, plant-based eaters tend to have a lower body mass index (BMI), a measure of total body weight, than meat eaters, according to one study. Are There Any Drawbacks to the Flexitarian Diet
Because the flexitarian diet doesn’t completely exclude any particular food group(s), it shouldn’t welcome any health risks if it’s adhered to in a balanced fashion. Technically, the flexitarian diet could consist of just pastries and cereal with the occasional serving of chicken or beef, but Blatner points out it’s not just about eating less meat, it’s about eating more nutrient-rich foods as well. A Potential Need for Dietary Supplements
That said, eating less meat may pose certain downsides, especially if you don’t replace meat with nutrient-dense foods and plant-based sources of protein. A study suggests that poorly planned vegetarian diets may be low in nutrients such as protein, iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fats. Nonetheless, researchers say a well-designed eating plan can avoid those deficiencies.Unlike strict vegans or vegetarians who omit fish and dairy completely, flexitarians can meet their needs for protein from occasional meat, fish, or poultry dishes; calcium from milk, cheese, and yogurt; vitamin D from milk; zinc from seafood; and omega-3 fatty acids from fatty fish and seafood. All those food sources can be eaten in concert with a variety of nonanimal sources of valuable nutrients. Additionally, while the topic of multivitamins has been hotly debated, one review suggests nutritional supplements can help lead to optimal health, and that a daily multivitamin could be beneficial in providing insurance that you'll meet your overall nutritional needs. Blatner, too, says a multivitamin can help ensure you’re not skimping on important nutrients. Doesn t Mandate Exercise
The flexitarian diet doesn’t offer strict rules around exercise — but that doesn’t mean you shouldn’t add workouts to your plan. Blatner strongly encourages that flexitarians get at least 30 minutes of moderate-intensity exercise five days a week (or intense exercise for 20 minutes, three times per week), along with strength training at least two days per week. The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity workouts, so if you work out for 20 to 30 minutes a day, five days a week, you’ll be right on track. But being “flexible” about the type of activity you do is key, so whether it’s dancing, swimming, or walking the dog, you should pick an activity that increases the likelihood you'll exercise regularly, suggests Blatner. Getting Started on the Flexitarian Diet
Good news: You don’t have to do a kitchen makeover or pantry overhaul to embark on a flexitarian diet. Instead, the next time you go grocery shopping, buy fewer animal products such as meat, poultry, and fish, and replace them with plenty of fruits and vegetables, beans, whole grains, nuts and nut butters, and tofu. You can save money by buying extra canned beans when they’re on sale. To cut back on produce costs, opt for sodium- and sugar-free canned and frozen options, and buy with the seasons. To take the guesswork out of identifying in-season fruits and veggies, head to your local farmers market, which will have a bounty of options. You’ll be able to find nondairy milks, like almond milk, in both the refrigerated section and in the middle aisles of the store, if you prefer that type of milk over the dairy variety, though eliminating dairy isn’t required. After you go grocery shopping, follow the three steps below, suggested by Blatner, to get started on a flexitarian lifestyle. Here are three simple steps flexitarian diet beginners can follow. 1 Reportion Your Plate
Blatner recommends downsizing your meat and grain portions while pumping up the produce. Aim to have 25 percent of your plate for lean meat, poultry, or fish (or beans or tofu on meatless days); 25 percent whole grains (such as brown rice, quinoa, whole grain pasta); and 50 percent from fruits and veggies. Loading up on greens like kale, lettuce, or arugula is one way to bulk up the veggies. 2 Reinvent Old Favorites
Take your current favorite recipes and swap out the meat for beans. Sub in ¼ cup beans for every ounce of meat that you normally use. Blatner recommends using low-sodium soy sauce, mushrooms, potatoes, green tea, and tomato sauce to create an umami, or savory, taste similar to that of meat. If you don’t like beans, opt instead for lentils or chickpeas, which are versatile and can be less expensive than chicken, pork, or beef. 3 Refresh Your Recipe Repertoire
Try a new vegetarian recipe each week. Ask friends for their favorites, or look through vegetarian magazines and cookbooks. (Blatner’s The Flexitarian Diet has several recipes to choose from.) Need some online sources for vegetarian dishes that will catch your eye? Check out the inspiration below. Editor' s Picks
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A Detailed Food List for the Flexitarian Diet
All food groups are included in the diet, but animal protein is limited and there's an emphasis on plants and plant-based proteins. Foods to Eat on the Flexitarian Diet
Plant proteins Any beans, peas, or lentils such as black beans, pinto beans, garbanzo beans, white beans, red lentilsWhole grains That includes quinoa, brown rice, oats, barley, sorghum, buckwheat, and white and sweet potatoes.VegetablesFruitsDairy milk and plant milkEggsNuts and nut buttersSeedsTofuHealthy fats These include avocado and olive oil. (These foods are also suitable for any type of vegetarian diet.) Foods to Limit on the Flexitarian Diet
While no food groups are entirely excluded, Blatner says the diet is not only about eating fewer animal products but also about making smart food choices in general. That’s why the diet also recommends you limit your intake of the following.Animal protein That includes chicken, turkey, red meat, and pork.Seafood Seafood is considered an animal protein and is a healthy choice on those meat-eating days.Processed refined grains This includes white pasta, white bread, and white rice.Animal fats This includes butter, whole milk, cream.Highly processed foods and beverages like pastries, soda, chipsIf you choose to drink alcoholic beverages, do so in moderation. Moderate alcohol consumption is defined as having up to one drink per day for women and up to two drinks per day for men. One drink is defined as 12 oz of regular or light beer, 5 oz of wine, or a 1.5-oz shot (jigger) of hard alcohol. Fish and other seafood provide multiple benefits, particularly because of their omega-3 fatty acids. Studies have found an association between seafood in the diet and brain health, including a reduced incidence of depression, better mood, and better fetal brain and eye health during pregnancy. Some seafood is also low in calories and an excellent source of protein (7 grams per ounce), meaning this category can provide satiating options for those maintaining or attempting to reduce body weight. Most Popular in Diet and Nutrition
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A 3-Day Sample Menu for the Flexitarian Diet
Here’s a custom diet plan that adheres to the flexitarian diet, courtesy of Blatner. Day 1
Breakfast Sprouted whole-grain toast, avocado, spinach, and egg Lunch Market bowl with chicken or chickpeas, chopped kale or tomatoes, roasted sweet potato cubes, and ranch dressing Dinner Tacos with seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa Snack Apple and pecans or cucumber sticks and hummus Day 2
Breakfast Oatmeal with peanut butter and chopped apple Lunch Mexican bowl with chicken or black beans, chopped romaine and peppers, brown rice, guacamole, and salsa Dinner Mediterranean plate with chicken or chickpeas; cucumber, tomato, feta salad; and lemon dill brown rice Snack Grape tomatoes and mozzarella sticks or clementine and almonds Day 3
Breakfast Green smoothie with 2 percent plain kefir, rolled oats, banana, and spinach Lunch Asian bowl with chicken or edamame, coleslaw mix, quinoa, and ginger dressing Dinner Burger night with beef or bean burger, sweet potato fries, and veggie dippers with ranch dressing Snack Carrots and almond butter or dark chocolate and berries Where to Find Recipe Inspiration for the Flexitarian Diet
Healthy Happy LifeHurry the Food UpLove and LemonsKitchnMeatless MondayMy New RootsNutrition StrippedThe Foodie DietitianHealthy MavenThe Vegetarian Resource GroupVegetarian TimesDJ Blatner’s website Summary
Following the flexitarian diet should provide an overall sense of well-being, including more energy and less fatigue. If you are overweight, a diet such as this could result in weight loss, especially for the long term since this plan represents a way of life and not a fad, short-lived diet. Overall, your diet will be healthier, including fewer processed foods that are higher in sodium, sugar, and unhealthy fats. Instead, you’ll be eating foods that more closely resemble the recommendations made in the Dietary Guidelines for Americans. Editorial Sources and Fact-Checking
The Flexitarian Diet. U.S. News & World Report.Healthy Living, Hold the Boring … Real Food, More Fun, No B.S.: Flexitarian FAQ. DJ Blatner.Kahleova H, Klementova M, Herynek V, et al. The Effect of a Vegetarian vs. Conventional Hypocaloric Diabetic Diet on Thigh Adipose Tissue Distribution in Subjects With Type 2 Diabetes: A Randomized Study. Journal of the American College of Nutrition. January 2017.Tonstad S, Butler T, Yan R, Fraser GE. Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care. May 2009.Risk Facts for Type 2 Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. November 2016.Pilis W, Stec K, Zych M, Pilis A. Health Benefits and Risk Associated With Adopting a Vegetarian Diet. Roczniki Panstwowego Zakladu Higieny. 2014.Ferguson JJA, Oldmeadow C, Mishra GD, et al. Plant-Based Dietary Patterns Are Associated With Lower Body Weight, BMI and Waist Circumference in Older Australian Women. Public Health Nutrition. January 2022.Abstract 15: A Pro-Vegetarian Food Pattern and Cardiovascular Mortality in the Epic Study. Circulation. March 2015.Singh PN, Sabaté J, Fraser GE. Does Low Meat Consumption Increase Life Expectancy in Humans? American Journal of Clinical Nutrition. September 2003.Sinha R, Cross AJ, Graubard BI, et al. Meat Intake and Mortality: A Prospective Study of Over Half a Million People. Archives of Internal Medicine. March 2009.Sources of Greenhouse Gas Emissions. United States Environmental Protection Agency.Flynn MM, Schiff AR. Economical Healthy Diets (2012): Including Lean Animal Protein Costs More Than Using Extra-Virgin Olive Oil. Journal of Hunger & Environmental Nutrition. September 2015.Clemens R, Kranz S, Mobley AR, et al. Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions With a Focus on Grain-Based Foods. Journal of Nutrition. May 2012.Champagne CM, Broyles ST, Moran LD, et al. Dietary Intakes Associated With Successful Weight Loss and Maintenance During the Weight Loss Maintenance Trial. Journal of the Academy of Nutrition and Dietetics. December 2011.Mudryj AN, Yu N, Hartman TJ, et al. Pulse Consumption in Canadian Adults Influences Nutrient Intakes. British Journal of Nutrition. August 2012.Craig WJ, Mangels AR. Position of the American Dietetic Association: Vegetarian Diets. Journal of American Dietetic Association. July 2009.Fairfield KM, Fletcher RH. Scientific Review: Vitamins for Chronic Disease Prevention in Adults. JAMA. June 2002.How Much Physical Activity Do Adults Need. Centers for Disease Control and Prevention. October 2020.Dietary Guidelines for Alcohol. Centers for Disease Control and Prevention. December 2020.Alcohol and Public Health: Frequently Asked Questions. Centers for Disease Control and Prevention. March 2018.Gordon P, Neville A, Gibson H, et al. Omega-3 Fatty Acids and Mood Disorders. American Journal of Psychiatry. June 2006.Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics and Gynecology. Fall 2010.Gunnarsdottir I, Tomasson H, et al. Inclusion of Fish or Fish Oil in Weight-Loss Diets for Young Adults. International Journal of Obesity. May 2008.Fam VW, Charoenwoodhipong P, Sivamani RK, et al. Plant-Based Foods for Skin Health: A Narrative Review. Journal of the Academy of Nutrition and Dietetics. March 2022.Flexitarianism on the Rise in U.S., Reports Packaged Facts. Packaged Facts. October 2020.Dagevos H. Finding Flexitarians: Current Studies on Meat Eaters and Meat Reducers. Trends in Food Science & Technology. August 2021.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter
SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking
The Flexitarian Diet: No. 3 in Best Diets Overall. U.S. News and World Report.Healthy Living, Hold the Boring…Real Food, More Fun, No B.S.: Flexitarian FAQ. Dawn Jackson Blatner.Kahleova H, Klementova M, Herynek V, et al. The Effect of a Vegetarian vs Conventional Hypocaloric Diabetic Diet on Thigh Adipose Tissue Distribution in Subjects With Type 2 Diabetes: A Randomized Study. Journal of the American College of Nutrition. January 2017.Tonstad S, Butler T, Yan R, Fraser GE. Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care. May 2009.Risk Facts for Type 2 Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. November 2016.Pilis W, Stec K, Zych M, Pilis A. Health Benefits and Risk Associated With Adopting a Vegetarian Diet. Roczniki Panstwowego Zakladu Higieny. 2014.Kahleova H, Levin S, Barnard N. Cardio-Metabolic Benefits of Plant-Based Diets. Nutrients. August 2017.Semi-Veggie Diet Effectively Lowers Heart Disease, Stroke Risk. American Heart Association. March 2015.Choi EY, Allen K, McDonnough M, et al. A Plant-Based Diet and Heart Failure: Case Report and Literature Review. Journal of Geriatric Cardiology. May 2017.Sinha R, Cross AJ, Graubard BI, et al. Meat Intake and Mortality: A Prospective Study of Over Half a Million People. Archives of Internal Medicine. March 2009.Reynolds L. Vital Signs: Agriculture and Livestock Remain Major Sources of Greenhouse Gas Emissions. World Watch Institute. May 2013.Flynn MM, Schiff AR. Economical Healthy Diets (2012): Including Lean Animal Protein Costs More Than Using Extra Virgin Olive Oil. Journal of Hunger & Environmental Nutrition. September 2015.Clemens R, Kranz S, Mobley AR, et al. Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions With a Focus on Grain-Based Foods. The Journal of Nutrition. May 2012.Champagne CM, Broyles ST, Moran LD, et al. Dietary Intakes Associated With Successful Weight Loss and Maintenance During the Weight Loss Maintenance Trial. Journal of the Academy of Nutrition and Dietetics. December 2011.Mudryj AN, Yu N, Hartman TJ, et al. Pulse Consumption in Canadian Adults Influences Nutrient Intakes. British Journal of Nutrition. August 2012.Craig WJ, Mangels AR. Position of the American Dietetic Association: Vegetarian Diets. Journal of American Dietetic Association. July 2009.Fairfield KM, Fletcher RH. Scientific Review: Vitamins for Chronic Disease Prevention in Adults. Journal of the American Medical Association. June 2002.Current Physical Activity Guidelines. Centers for Disease Control and Prevention. November 2016.The Vegetarian Resource Group. Vrg.com.Seafood Nutrition Partnership. Our Mission Your Health.Dietary Guidelines 2015-2020: Appendix 9. Alcohol. Office of Disease Prevention and Health Promotion.Alcohol and Public Health: Frequently Asked Questions. Centers for Disease Control and Prevention. March 2018.Gordon P, Neville A, Gibson H, et al. Omega-3 Fatty Acids and Mood Disorders. The American Journal of Psychiatry. June 2006.Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty Acids and Pregnancy. Reviews in Obstetrics and Gynecology. Fall 2010.Gunnarsdottir I, Tomasson H, et al. Inclusion of Fish or Fish Oil in Weight-Loss Diets for Young Adults. International Journal of Obesity. May 2008.Show Less The Latest in Diet & Nutrition
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