The vegetarian who eats meat

Are you a flexitarian? In 2003, the American Dialect Society voted 'flexitarian' the year's most useful word and defined it as a 'vegetarian who occasionally eats meat'.

Some people become vegetarians for health and religious reasons or for love of animals and the environment. A small group of our population is vegan; they consume no animal flesh or animal byproducts. There are others who will omit flesh but will consume items that may contain animal byproducts such as animal fats.

Some groups are specific about the animal they consume, such as pollotarians - who eat poultry but no red meat; pescetarians - who eat fish and other seafood; and the pollo-pescatarian - who consume poultry and fish.

Low in saturated fats

The benefits of a vegetarian diet are numerous. It is low in saturated fats, has no cholesterol, contains a greater percentage of fruits, vegetables, nuts and seeds and its fibre and phytonutritient benefits are priceless.

This lifestyle can also help with weight loss if carefully structured, as most meats are high in fat. Nuts, seeds and other plant foods can be high in fat and so inclusion in a flexitarian lifestyle can mean excess calories if not carefully monitored. Choice of cooking methods are also important considerations, as frying using high fat in vegetarian meals, will increase calories.

Some people who desire a vegetarian lifestyle for health reasons, find it very difficult to observe a vegan lifestyle. They enjoy meat but choose to reduce the amounts and frequency in their diet. These flexitarians reduce meats in many ways, some consuming it once or twice a week, others daily but in small amounts, maybe at one meal. Some may omit flesh altogether but have dairy or eggs. The idea is to have the benefits of both worlds. The flexitarian way can also be economical as meats are usually expensive.

Soups and stews

Stir fries are ideal dishes for embracing reduced meats or fish in the diet. Small amounts of chicken breast and or shell fish such as shrimp combine well with a wide variety of vegetables. Nuts or beans can also be included.

Soups and stews can also be dishes which lend themselves to the flexitarian way. Soups can be made with beans, peas or lentils and small amounts of animal protein can be incorporated. Many people practise the flexitarian lifestyle without the label. Many individuals will report that they mostly consume vegetarian foods but always crave meats or flesh and that is alright.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.