How To Follow A Flexitarian Diet

Are you one of the many people who enjoy meat a few times daily? Or a fan of white breads, chips, chocolate, baked goods and soda? Overconsumption of meats specifically red and processed meats as well as ultra-processed foods and refined carbohydrates are linked to many diseases including obesity, diabetes and many types of cancer. These facts are well known but have you ever thought about how these foods are impacting the health of the planet? Agriculture currently contributes 70% of the fresh water use and creates 30% of the total green house gas emissions.

The situation is predicted only to get worse as the human population grows towards 10 billion by 2050. To reduce the impact on the planet and to your health the EAT-Lancet Commission on Food, Planet, Health has created a diet for everyone on earth to follow. The benefits are predicted to prevent 11 million premature deaths due to diet choices annually which equates to 19-23% of all deaths a year.

The diet is described as a flexitarian approach to eating. The number of calories per adult is set at an average of 2500 calories daily to help reduce overconsumption, although these targets may vary based on individual needs.

So how may these changes affect you? Here is the basic rundown to the proposed flexitarian diet:

1. At least 5 servings of fruit (100-300g) and vegetables (200-600g) should be eaten daily. Bad news for potato lovers is these are excluded in this amount.
2. Potatoes and other starchy vegetables are limited to 0-100g daily.
3. At least 50g of nuts and 75g of legumes which equates to around half a cup a day. Dry beans, lentils and peas are excluded from the list.
4. Meat lovers are unlikely to be happy with the new targets with a weekly amount set to no more than 98g of red meat, 203g of chicken and 196g of fish weekly.
5. Fats should exclude hydrogenated sources and limit saturated forms to 11.8g daily. The fats you eat should come mostly from unsaturated sources but limited to 40g a day.
6. Whole grains should contribute 232g daily with no more than 5% of your total from sugar. Soda is officially off the table.
7. Dairy can still be enjoyed but only 250g daily.

Taking a deeper look into this diet positives of following this flexitarian way of eating can be:

1. The diet does promote whole grains over refined sources which will give your body many more nutrients than the refined varieties including fibre, B vitamins, iron and zinc.
2. Fruit and vegetables are set to at least 5 serves daily. These two food groups help your body function optimally and it from disease.
3. There is an increased focus on unsaturated fat which are much better for your cholesterol than saturated fats from animal meat and hydrogenated fats.
4. Nuts and legumes are emphasised which are a source of many vitamins and mineral, fibre, protein, healthy fats and carbohydrate.

Potential downfalls to this diet are:

1. The lack of dairy which is a major source of calcium for most people, plant sources still provide calcium but are much less easily absorbed.
2. There is a potential for iron deficiency. Although plants do provide iron the amount absorbed is much less than from animal sources and can be hindered from calcium, caffeine, tannins and polyphenols found n tea and coffee.  As well as from oxalates and phytates found in spinach, legumes and high fibre containing foods.
3. Animal sources are the major source of B12. This diet does include animal foods but there is a potential for inadequacy. B12 is vital to help form red blood cells and normal memory function.
4. One way of eating does not suit everyone, and everyone’s nutritional needs are different. Recommending this one way may cause malnutrition and potentially harm some individuals.

Take home message: this recommended ‘global diet’ does not meet the needs of every individual on the planet. There is a potential for nutrition deficiencies within the recommendations. However, there are positives and potential benefits you may like to take on board to promote your health and the health of the planet.

1. Eat less processed and red meat. Aim to limit red meat to no more than 455g a week, this will benefit the health of the planet as well as reduce your risk of cancers such as colorectal cancer.
2. Swap refined carbohydrates for whole grain to add more nutritional benefits above the pure energy of some refined sources.
3. Reduce your added sugar. This is currently set to be no more than 6 teaspoons daily for optimal health by the World Health Organisation. Try swapping store bought juice for whole fruit or add mashed berries instead of jam to your peanut butter on toast in the morning. If you are a coke lover try swapping to diet to wean yourself off the sugar slowly then aim for mineral water with a squeeze of lemon and stevia for sweetness.
4. Jump on board the meatless Monday’s wagon by using plant sources of protein like baked beans over a steak or nuts in your stir fry over chicken.
5. Including more fruit and veggies in your day. Only around 4% of the population eat their recommended servings daily. Put your body and the planet ahead of the game by adding a serve or two to your day.

Reference:

1. Eatforum.org