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* Flexitarian Diet *

* Flexitarian Diet *. “It’s about adding five food groups to your diet—not taking any away! !”. Isabel Delgado Nutrition and Health. Flexitarian Diet History. Creator: Dawn Jackson, RD and LDN Debut in 2003, in the U.S Flexitarian Name came about Combining two words:

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* Flexitarian Diet *

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  1. * Flexitarian Diet * “It’s about adding five food groups to your diet—not taking any away!!” Isabel Delgado Nutrition and Health

  2. Flexitarian Diet History • Creator: Dawn Jackson, • RD and LDN • Debut in 2003, in the U.S Flexitarian Name came about Combining two words: • Flexible and vegetarian. Many other Doctor's are now researching this diet.

  3. How Does the Diet Work? • Type of diet: Balanced • The aim: Weight loss , optimal Health • “Becoming a flexitarian is about adding five food groups to your diet—not taking any away!! “ • These are: the “new meat” (tofu, beans, lentils, peas, nuts and seeds, and eggs); fruits and veggies; whole grains; dairy; and sugar and spice (everything from dried herbs to salad dressing to natural sweeteners)” (Dawn Jackson Blatner) • “Flex Sawp” Concept: Learn to use a healthier meat or other food item in one of your favorite meal • Ex: Meat sauce pasta Replace the ground beef with ground turkey Then eventually you will be comfortable with replacing white pasta with wheat pasta.

  4. The levels of the Diet • On the Flexitarian Diet, you can choose to follow one of three flexitarian levels: • Beginner: two meatless days • limit of 26 ounces of meat or poultry per week. • Advanced: three or four meatless days • limit meat or poultry to 18 ounces per week. • Expert: eats meatless five days of the week • 9 ounces of meat or poultry weekly

  5. Example of Dawn Jackson Blatner’s Meals

  6. Pros • Studies show vegetarians live 3.6 years longer and, on average, weigh 15% less than non-vegetarians. • Blatner estimates the average person can loose up to 30 pounds by following this diet for 6-12 months. • There are no known risks of being on this diet • Convenient-you can buy foot items at normal grocery stores. • Eating less meat = saving money, better health

  7. Cons • Diet doesn't’t require drastic changes to ones lifestyle…But some people experience meat craves! • Need to know how to cook/ prepare foods • Have to adjust to veggies and fruits if you are not a fan. • Side note: After doing research on this diet I made a correlation: We crave meat as we become older because it becomes the central point of a meal. As children meat was introduced slowly into our diets. It being able to get back to that eating pattern. -This diet allows you to eat a variety of different foods with the animal protein as the side.

  8. Diet Facts • Generally done by 5 week meal plan. -you can eat breakfast, lunch, dinner and a various choices of small snacks. • The ratio used in the diet: 3-4-5 300calorie breakfast, 400 calorie lunches, 500 calorie dinners, snacks up to 150calories 1,500 Calories a day- so that means you can have two snacks! you can add or reduce intake. Consider your: Age , gender ,physical activity levels

  9. Diet Facts • Idea is to eating less animal protein, more plant protein. -50 grams of protein a day! • You can still drink alcohol with this diet • -1 drink/ day females , less than 150 calories • -2 drinks /day males • EXERCISE is always important! • “anything is better than nothing,” ( Jackson Blatner)

  10. References "Best Diets." US News. U.S.News & World Report, n.d. Web. 18 Nov. 2013. <http://health.usnews.com/best-diet/flexitarian-diet>. Jackson Blatner, D. The Flexitarian Diet, McGraw Hill, 2009. Zelman, Kathleen M.. "The Flexitarian Diet Review." WebMD. WebMD, n.d. Web. 19 Nov. 2013. <http://www.webmd.com/diet/features/flexitarian-diet?page=2>.

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