How to get the health benefits of flexibility


If you're not fully prepared or willing to give up the occasional chicken breast or hamburger, but you want to reap more of the health benefits of a plant-based diet, a "flexible" lifestyle may be right for you. Flexible people eat plant food most of the time, but occasionally meat, fish or poultry. Just like the vegetarian diet, according to the public health nutrition report released in December 2012, a flexible diet with a small amount of meat is related to reducing the risk of serious diseases such as heart disease and type 2 diabetes. If you eat a lot of meat, a flexible diet can help ensure that you eat a more balanced diet, emphasizing plant-based foods. Don't know where to start? Check the following 11 tips.

Credit: David Illini / stocksy

1. Making a "flexible food" list

P>> a list of foods you can eat and snacks is a smart first step for flexibility, "says Diane Kress, a registered diabetes educator and the author of the New York Times bestseller. Classify "yes food" so that you can quickly find a satisfying meal. Different types include protein sources such as beans and lentils, leafy vegetables, fresh fruits, whole grains, starchy vegetables such as sweet potatoes and healthy fat sources, including nuts, seeds and olive oil. When cooking or shopping, please put the list on the refrigerator or telephone.

correlation: advantages and disadvantages of supple diet and other popular diet: Credit: span mixed image Noel Hendrickson / Brand X image / Getty image H3> 2. Balance your plate

if meat and dairy products currently occupy more space than vegetables, you will want to adjust your idea of a balanced diet. According to the U.S. Department of agriculture's Center for nutrition, policy, and extension, fill half the plates with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains or other sources of starch carbohydrates, such as baked potatoes. For example, put half the fresh vegetable salad on your plate, then add a whole grain rice or pasta and roast chicken or tofu. To use the same idea for breakfast, put fresh fruit in half a cereal bowl, then add a cooked oatmeal and low-fat soymilk or yogurt, respectively.

correlation: 9 Simple overnight vegetarian breakfast. The addition of nuts and seeds to cereals plays an important role in nutrition absorption, satiety and cardiovascular health. Dina Aronson, a registered dietitian in monclair, New Jersey, recommends not eating a butter or cheese breakfast with inflammatory saturated fat, but adding heart healthy nuts or seeds to whole grains. " If you like hot or cold Cereals, nuts and seeds are always a good way to add protein and healthy fiber. These properties make nuts and grains a special filling combination. Alonson suggests choosing raw, salt free nuts instead of roasted ones, which are usually fried and pickled in oil. For example, add almonds or walnuts to oatmeal, or mix flaxseed into oatmeal. "

related: nine of the healthiest nuts (which may help extend life)

Credit: " allow an animal product every day

"but there is no rule that a smooth diet must contain animal products every day, and allowing an animal derived food every day can help you easily transition to a lifestyle," Diane Kress, Rd. said. Later, you can only reduce animal food to the weekend, or just eliminate it. They are complete, but initially eating only one animal product a day may reduce the initial sense of deprivation. If you can easily avoid bacon and eggs at breakfast, but you can't imagine a sandwich without meat, eat only plant food in the morning and turkey sandwich for lunch. If the amount of food in a day is too small, then from two to three, gradually reduce.

related: 10 recipes with or without meat.

Credit: Olga nayashkova / iStock / Getty Images

5. Eating hamburger with Vegan substitute Consider trying veggie burgers from other stores. There are many different varieties. If you don't like the taste or consistency of a particular brand or type, you may like the other. You can also make your own veggie burger at home using the menu link below. Other vegetarian meat substitutes include vegetarian "chicken", vegetarian corn roll fillings, and even vegetarian bacon. Explore the vegetarian section of the grocery store to find the best choice for your taste.

correlation: 10 homemade vegetarian hamburger recipes

Credit: Mathieu Boivin / iStock / Getty Images

6. Combined with Mediterranean food

Mediterranean diet contains more whole plant food and meat than Americans tend to eat, and is related to reducing the risk of heart disease and mortality. If simply saying "eat more plants" doesn't make you familiar with the idea of eating, focus on Mediterranean restaurants and recipes. Simple home-made options include spinach salad covered with strawberries or apple slices, hummus and vegetables on whole wheat pita bread, canned hummus soup ans, diced vegetables, vegetable soup and spices such as oregano and parsley.

related: 9 healthy recipe of hummus, you can make it at home. Taste the steaks

steak and other meats to moderately adapt to the flexible lifestyle. Reducing your portion size can help you reduce your intake of animal products and leave more space for nutritious plant foods. According to the American Heart Association, a standard meat is about two to three ounces, much smaller than most restaurants. Whether you're eating out or staying at home, start eating two to three ounces of steak as part of a balanced diet rich in plants. Over time, you may not want to eat steak as usual, wrote dawn Jackson Blatner, "because you will be busy enjoying delicious and satisfying meatless meals."

correlation: 18 fatty foods are good for you. Try to have a glass of vegetables for every meal. Most Americans fail to meet their recommended goal of daily fruits and vegetables. On average, adults eat just over a glass of vegetables and about the same amount of fruit every day. If you take pictures every dayIn 2000 calories, you should eat 2.5 cups of vegetables and 2 cups of fruits every day. The lack of fruits and vegetables means that most Americans may lack important nutrients, such as fiber, folate, magnesium, and vitamins A, C, and K. To increase your intake, add chopped greens, tomatoes, and bell peppers to your soup, such as fried chips and pilaf, and berries or banana slices to your cereal and yogurt. Because fruits and vegetables add flavor, texture and attractive color to dishes, you may be more and more eager for the same food over time, because foods rich in fruits and vegetables have become habitual.

correlation: 10 tips to save money and reduce waste of fruits and vegetables

Credit: al62 / iStock / Getty Images

No.9. Hugging beans can be easier than you think to meet your protein needs while eating less animal food - especially when you hug beans. Beans and other legumes, such as peas and lentils, are the driving force of nutrition, providing valuable fiber, protein and micronutrients, such as B vitamins and iron. A cup of cooked soybeans provides 29 grams of protein, about 6 ounces of protein in the breast of a roasted chicken. Overtime, black beans, lima beans and kidney beans about 15 grams per cup. Vegan resources recommends eating a variety of legumes and other plant protein sources, such as nuts and seeds, to ensure you get healthy amino acids, protein components.

correlation: What are beans? Why do you eat them?

Credit: alfanaceva / iStock / Getty Images

10. Enjoy vegetarian desserts

many desserts contain animal products, such as milk, butter and eggs. Choosing plant-based candy can help your taste buds adapt to flexibility and make you feel like you're following a restrictive diet. Dawn Jackson Blatner suggested that desserts contain nutritious plant foods such as fruits and nuts as a beneficial option. When making vegetarian cakes and muffins, use banana puree or applesauce instead of eggs, skim milk instead of milk, and vegetable or coconut oil instead of butter. To increase nutrition, use whole grain flour. Dried fruits, baked apples and pears, preserves and veggie oatmeal crackers also provide plant nutrition.

correlation: eight delicious non baked vegetarian desserts

Credit: a Ailin / iStock / Getty Images

11. In a culture where new fast food diets and pills seem to be popular every day, you can learn as you like, and it's easy to get impatient when you get used to flexibility. Give yourself time to make the process more enjoyable and increase your chances of a successful shift change. Take time to familiarize yourself with plant-based foods and celebrate your healthy choices, Diane Kress suggests. Take a vegetarian or vegetarian cooking class. Seek guidance from local cooperatives or health food store experts. Subscribe to vegetarian magazines and cooking blogs. " "Remember, it takes time to learn the traditional 'American' diet, and it takes time to fully adapt to a plant-based diet," she said. Have you heard the word flexibility before? Are you interested in eating less meat or becoming a vegetarian or vegetarian? Or, do you like meat? Comment below, let us know!

correlation: 13 surprising sources of vegetarian protein