Flexing healthy diets

Flexitarianism offers a nutritious middle ground between being a meat eater and a vegetarian.

Not everyone who celebrated Thanksgiving this year centered his or her meal around turkey.

Vegetarian Times magazine reported approximately 3.2 percent of Americans are vegetarians, meaning at least 7.3 million people did not consume one bite of the famous Thanksgiving bird.

But for those who couldn’t quite kick the turkey-eating habit but still want to reap the health benefits of a vegetarian diet – a reported 22.8 million Americans – there’s a meat-filled alternative to vegetarianism: “flexitarianism.”

“A flexitarian diet is a fantastic way to explore vegetarian eating, as well as increase the fiber and nutrients eaten from day to day, compared to the traditional American diet,” Nicole Patience, a registered clinical dietitian at Temple, said.

“I’ve kind of always wanted to not eat meat,” said sophomore university studies major Katlyn Bartorillo, who is a flexitarian. “[But] when you’ve grown up with meat, to suddenly stop eating meat and not touch it again is really hard.”

While some vegetarians can fulfill their cravings for meat with junk food, which is more harmful than beneficial, a flexitarian’s diet tolerates the occasional guest appearance of meat, poultry or fish in a mostly plant-based routine.

Flexitarians permit small portions of meat, in addition to good non-meat sources of protein, widening their options. But they still need to be mindful of protein consumption.

“Some vegetables and grains also have small amounts of protein, but don’t count on getting all the protein you need with just vegetables and grains,” Patience said.

Studies from the American Dietetic Association have shown those who eat a balanced vegetarian diet tend to have lower body mass indexes, as well as lower cholesterol levels than those who eat meat. This is because meatless meals typically revolve around low fat, nutrient-dense items, such as vegetables, fruits, whole grains and beans. These items also tend to be high in fiber – a component of food that makes one feel full. The ADA additionally states that vegetarians tend to have a lower risk of heart disease, hypertension, type 2 diabetes and cancer.

However, the ADA also mentions that vegetarians may have lower intakes of Vitamin B-12, calcium, Vitamin D, zinc and omega-3 fatty acids – nutrients often limited in vegetarian diets if individuals are not conscious of consuming them.

Soy products – such as tofu, tempeh and soy milk – are good sources of protein, as well as beans – such as lentils, black, kidney and garbanzo beans. Patience also recommended seitan, Quorn products, nuts, nut-butters and “a protein-packed grain called quinoa” as healthy protein alternatives.

With more convenient food choices, followers of a flexitarian diet are able to enjoy meals containing meat prepared by omnivore friends or family members and are still able to eat at restaurants or vendors that may not offer a variety of vegetarian options. It also enables followers to indulge in some turkey, like Bartorillo, who said she would most likely consume a few bites on Thanksgiving.

For meat-eaters, making the effort to become a flexitarian can be worthwhile. Not only does the plant-based diet increase one’s longevity, but it allows meat-eaters to help increase the life of the environment, in addition to the well-being of the animals that inhabit it.

Those interested in moving toward a plant-based diet should experiment by going meatless at least two days a week. Try skipping the leftover Thanksgiving turkey sandwiches, and replace the ordinary meat on your plate with tofu, beans or any another meatless protein source.

Grace Dickinson can be reached at grace.dickinson@temple.edu.

Healthy eating for vegans is essential

Some think of vegetarians as animal rights activists, those who choose not to eat meat to be a silent protest against cruelty to animals.

Jackee Sadicario, a member of the animal rights group Protectors of Animal Welfare, said some people choose to be vegetarian for the “health aspects or the promotion of counter-cultural ideals and a sense of belonging.”

“I became a vegetarian when I was 14,” said Sadicario, a sophomore English and psychology major. “I was mostly influenced by the Gorilla Biscuits and its song ‘Ants and Dogs.’”

Sadicario said she is against cruelty to animals. She said the documentary Stop the Animal Holocaust had a strong impact on her life and her choice to become vegetarian.

Sadicario recently changed her vegetarianism to veganism, a tough but attainable move for those against animal cruelty.

Vegans are more restrictive about their diets than vegetarians because in addition to a restriction on meat, there is a restriction on all products made from animals, including eggs, cheese and butter. Even honey is off-limits for those who identify themselves as vegan. Also, vegans do not use any products that have been tested on animals.

“It’s unfortunate that people who choose to promote animal welfare unknowingly use products that were tested on animals,” biology major Laura Kielbasa said.

Kielbasa said another obstacle difficult for vegans to overcome is illness. Because most medicinal products contain gelatin, a substance made from animal bones, medicines like gel-coated Tylenol are off-limits.

Although North Philadelphia doesn’t provide many options for healthy eating, Center City is just a subway ride away, where there are plenty of restaurants and grocery stores that cater to a growing vegan population. Whole Foods Market and Trader Joe’s offer fresh produce and organic foods.

“Last time my friend had her car, we all drove down to Whole Foods together and stocked up on groceries,” said Manny Green, a freshman economics major and member of PAW.

Whole Foods Markets brand, 365 Organic, is vegan friendly, as it offers cheap organic food and body care products that are not tested on animals.

Whole Foods is not the only shopping option for vegans in Philadelphia. Most store brand products are vegan because manufacturers do not always include specific ingredients in certain foods.

For example, bakeries may leave out eggs when making bread because it costs less not to include them, causing products to be vegan accidentally.

Vegans must assume extra responsibility to investigate ingredients in their foods. The decision to eliminate eating products made from animals can also be costly.

“It’s definitely very hard to be a vegan while living at home,” Sadicario said. “It can definitely get to be pretty expensive.”

Mike Podlogar can be reached at mike.podlogar@temple.edu.