Consider Flexitarianism

In case you missed Oprah's Meatless Monday Challenge, flexitarianism is the fancy new word for "part-time vegetarianism." In other words, Americans are being challenged to substitute the meat in some of their meals with plants. So why the big push to follow a vegetarian diet at least some of the time? Surprisingly, there are many reasons for eating a more plant-based diet at least a part-time basis. Not surprisingly, many reasons have to do with maintaining or improving health. For instance, eating more of a plant-based diet can (but is not limited to):

• Reduce the risk of many cancers. Fruits and vegetables are loaded with antioxidants that can help reduce the negative effects of free radicals. March is Colon Cancer Awareness & Prevention Month and the American Cancer Society warns us to limit our intake of processed and red meat, both associated with an increased risk of colorectal cancer.
• Reduce calories. Replacing higher calorie meat with lower-calorie beans, grains, fruits and vegetables can lead to eating fewer total calories. The higher fiber content of the plant-based diet can cause a feeling of fullness that can also lead to a lower calorie intake. The result will be weight loss or better weight maintenance.
• Reduce the risk of heart disease. Research shows that foods high in soluble fiber can reduce cholesterol (oatmeal, beans, apples, etc). Studies show that by replacing foods high in saturated & trans fats (meat, butter, whole fat dairy, bakery & snack foods) with foods high in mono- & polyunsaturated fats (avocados, olives, nuts, & seeds) reduced the incidence of heart disease. The Dietary Approaches to Stop Hypertension (DASH), an eating plan high in fruits, vegetables, whole grains, & low fat dairy foods and low in fat and meat, is effective in lowering blood pressure.
• Improve digestion. The higher fiber content of beans, legumes, grains, fruits & vegetables increase motility and regularity.

If the possible health improvements aren't enough to get you to try a flexitarian eating plan, what if we told you:

• You can save money. Plant foods cost less than meat products and their higher fiber content may result in eating less
• You can save the planet. Many environmental groups suggest that exchanging one meal with meat for a meatless meal each week can have the same environmental benefit as removing 500,000 cars from the road.

In addition to Colon Cancer Awareness & Prevention, March is also National Nutrition Month and Noodle Month. Sounds like a perfect time to give flexitarianism a try.If you need any help with a meatless meal plan let the dietitians at Sound Bites Nutrition help you. In the mean time, check out this month's Nutritious Nibbles for a simple great-tasting meatless recipe..