A flexitarian diet is a mostly plant-based way of eating that includes occasional meat consumption. It’s an intuitive diet that offers the benefits of a vegetarian or vegan lifestyle without eliminating all animal products. Over the past few years, we’ve seen a rise in the popularity of flexitarian diets in Australia, as more health food brands, stores, and creators are catering to this laid-back style of diet. If you’re looking to start your health journey, becoming a flexitarian could be a great way to dip your toes into plant-based eating without the need to restrict yourself too much.
There are many health and environmental benefits to adopting a flexitarian diet. Much like going vegan, one of the primary benefits is a reduced risk of chronic diseases, such as heart disease and type 2 diabetes. A flexitarian diet is rich in whole grains, fruits, vegetables, and plant-based proteins, which are high in fibre, vitamins, minerals, and antioxidants that help to reduce inflammation, lower blood pressure and cholesterol levels, and improve overall health.
On the flip side, going flexitarian means that you’re not going completely cold turkey on important vitamins and nutrients like iron and protein that you typically would have sourced from eating meat and animal products. Jumping straight into plant-based eating without doing your research and testing how it works for you can lead to deficiencies and other health issues, so flexitarianism is the perfect option for making a more gradual switch that’s customisable to what your body needs.
In addition to the health benefits, a flexitarian diet also has major environmental benefits. The meat industry is one of the largest contributors to greenhouse gas emissions and water usage in Australia. By reducing meat consumption and incorporating more plant-based foods into your diet, you can help to reduce your carbon footprint and conserve water resources in a country that is prone to droughts. Cleanfit is doing its part on this front, by minimising our carbon footprint through compostable packaging and solar power in our production facility. Reducing your carbon emissions doesn’t need to be this high-tech, but it starts with small conscious efforts like choosing to eat more plant-based.
A flexitarian diet offers a sustainable and healthy way of eating that can benefit both your health and the environment in Australia. Another environmental benefit of a flexitarian diet is the reduction in land use. The meat industry requires large amounts of land for grazing and feed production, which contributes to deforestation and habitat loss. By reducing meat consumption, you can help to preserve natural habitats and promote biodiversity.
A flexitarian diet is based on a foundation of plant-based foods, such as whole grains, legumes, nuts, seeds, fruits, and vegetables. These foods are not only healthy but are also widely available and affordable in Australia. The accessibility of healthy food nowadays means that making the switch to plant-based (or partly plant-based) is now easier than ever. There are plenty of great health food stores all across the country that stock healthy alternatives to meat and animal byproducts and many even offer specialist advice from natural health professionals to help guide your eating habits in the right direction.
Some general rules of thumb include eating legumes such as chickpeas, lentils, and kidney beans which are an excellent source of protein and fibre and are also very versatile. Legumes can be used in a range of dishes, such as salads, stews, and curries as a substitute for your usual protein of choice. There are also whole grains to go alongside these, like brown rice, quinoa, and whole wheat bread, which are nutrient-dense foods that are rich in fibre, vitamins, and minerals. They can be used as a base for meals or as a side dish.
Nuts and seeds, such as almonds, cashews, chia seeds, and flaxseeds, are also great sources of protein and healthy fats. They can be eaten as a snack or used in recipes, such as homemade granola or smoothies. If you’re cutting out animal products you’ll no doubt experience a dip in iron levels and may feel like you don’t have as much energy, so this is where having quick and easy plant-based snacks like nuts and seeds will come in handy on the go.
Tofu is a popular plant-based protein source in Australia and can be used in a variety of dishes, such as stir-fries, curries, and salads. It’s also rich in calcium and iron and there are so many different options available for different preferences. For those that are a bit sceptical about switching out meat for plant-based alternatives, there are heaps of tofu recipes available that mimic the taste of popular meat dishes, to trick your brain into making more flexitarian choices.
Fruits and veggies are an obvious one that should also be a significant part of your new flexitarian diet. They are rich in vitamins, minerals, and fibre, and can be incorporated into any meal. Some local, seasonal fruits and vegetables in Australia include avocados, berries, apples, sweet potatoes, and broccoli. If you’re closer to the equator in QLD there’s a range of delicious tropical fruit options like mangoes, strawberries, paw paw, and passionfruit.
Because this is an article on flexitarianism and not veganism, we acknowledge that making the switch to plant-based products is a difficult adjustment for many. Sometimes, meat and animal products are easier for your individual needs, cheaper, or more comfortable, and that’s okay! When it comes to meat consumption you can make some more environmentally-conscious choices that will enhance the health and environmental benefits these animal products make. It’s essential to choose high-quality, ethically sourced meat from local Australian farmers. Some popular meats in Australia include grass-fed beef, free-range chicken, and sustainable seafood, and supporting local farmers and businesses helps grow our Australian communities and relationships.
Transitioning to a flexitarian diet in Australia may seem daunting, but it’s important to remember that it’s a gradual process, that is the beauty of its flexibility. A good starting point is to gradually incorporate more plant-based foods into your diet. You can try experimenting with different plant-based recipes that appeal to you, try going for recipes you already know, and researching plant-based alternatives.
Planning your meals ahead of time can also help you make healthy choices, so try to make a grocery list and plan your meals for the week. It’s important to remember that it’s okay to slip up or make mistakes, and to focus on progress rather than perfection. Be open-minded to trying new foods and recipes as you make the transition.
As we mentioned before, supporting local businesses can be a great way of joining your community and helping you feel more part of a team. Exploring local farmers’ markets is also a fun way to find new fruits and vegetables to incorporate into your meals and gain some inspiration. You’ll be surrounded by like-minded people who are taking steps to eat cleaner and more consciously.
If you’re interested in reading more about how you can improve your healthy lifestyle, or you’re simply looking to take the first step, we have a range of helpful blogs and information on our website. Cleanfit also offers a delicious range of plant-based protein products that are the perfect companion to anyone looking to make the switch to a flexitarian diet. Remember to go at your own pace, health and wellness is not a one-size-fits-all process. Follow us on Instagram to join our community of Australians looking to clean up their act!