Is it possible to be half vegetarian

It might seem like being a vegetarian of convenience isn't particularly inspiring, but a growing number of experts and even some famous foodies are fans. They say that cutting back on meat, rather than abstaining completely, may be a practical compromise that benefits our bodies and our environment.

Even gourmet food writers, used to nightly courses of filets and pates, are advocating the eat-less-meat movement. Bittman has been very critical of what he calls America's "meat guzzling" tendencies. A meat-based diet is, he says, "not even close to sustainable. Bittman notes that Americans eat about pounds of meat, poultry and fish a year—twice as much as the global average. He argues that not only is a heavily vegetable diet healthier for us physically, but that it's also true that the industrial production and processing of grain-fed livestock consumes a huge amount energy and has a negative impact on the environment.

It's unclear how many people are official "flexitarian" converts, but nutritionists believe there are a growing number of people who are simply eating fewer meat entrees whether it's for health, or economic reasons or because there are more good meatless dishes on offer.

Think how many Americans regularly eat peanut-butter and jelly sandwiches, pasta, bean burritos and cheese pizzas as their main courses, says Blatner. Not only is the flexible and forgiving plan easy to follow, but it brings real results: A review found that people who follow a semi-vegetarian diet had lower body weight than those who regularly ate meat, as well as lower incidence of metabolic disease and lowered risk for type-II diabetes.

Advanced: Aim for up to 14 meatless meals a week, which means you still get to eat your burger or turkey sandwich once a day. When you do eat meat, consider it a side dish instead of the main, says Blatner.

But a surprising number of meat-based dishes can be given an easy veggie makeover, says Blatner. Blatner adds that although plant-based burgers such as Beyond and Impossible have the mouth feel and juiciness of a beef burger, she prefers to swap them out for burgers made with beans, which are lower in saturated fat and calories than the faux-meat ones.

She suggests you try out one new vegetarian recipe each week. You can look them up on blogs, web sites, magazines, cookbooks, and right here. Tacos : seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa. Fiber is a nutrient the majority of adults and children are not getting enough of, says Gans.

In fact, one study published in Journal of the Academy of Nutrition and Dietetics found that increasing fruit and veggie intake may help with weight loss, suggesting a correlation between fiber intake and weight loss.

A second study, which was published in the British Journal of Nutrition, found that people who increased the amount of pulses they consumed dry beans, peas, lentils , which are high in fiber, they felt felt full longer, and also had a higher intake of micronutrients like thiamin, vitamin B6 , folate, Fe, Mg, P and Zn, compared with non-consumers. A position paper published in the Journal of American Dietetic Association suggests that a vegetarian diet contains a greater amount of nutrient-dense food compared to non-vegetarian diets.

Additionally, the Flexitarian diet emphasizes prioritizing and eating produce, which will likely cut down on consumption of processed and packaged foods that are often packed with added salt and sugar, says Blatner. A Journal of the American Dietetic Association study suggests that poorly planned vegetarian diets may be low in nutrients such as protein, iron, zinc, calcium, vitamin D , vitamin B12 , and omega-3 fats.

Nonetheless, researchers say a well-designed eating plan can avoid those deficiencies. Unlike strict vegan diets or vegetarians that omit fish and dairy completely, flexitarians can meet their needs for protein from occasional meat, fish, or poultry dishes; calcium from milk, cheese, and yogurt; vitamin D from milk; zinc from seafood; and omega-3 fatty acids from fatty fish and seafood. All of those food sources can be eaten in concert with a variety of nonanimal sources of valuable nutrients.

Additionally, while the topic of multivitamins has been hotly debated, one review published in Scientific Review and Clinical Applications suggests incorporating a nutritional supplement can help lead to optimal health, which suggests that a daily multivitamin could be beneficial in providing insurance to help meet overall nutritional needs.

Instead, the next time you go grocery shopping, buy fewer animal products such as meat, poultry, and fish, and replace them with plenty of fruits and vegetables fresh, frozen, or canned , beans, whole grains, nuts and nut butters, and tofu. After you go grocery shopping, follow the three steps below, courtesy of Blatner, to get started on a Flexitarian lifestyle.

Blatner recommends downsizing your meat and grain portions while pumping up the produce. Aim to have 25 percent of your plate for meat, poultry, or fish; 25 percent whole grains such as brown rice, quinoa, whole grain pasta ; and 50 percent from fruits and veggies. Loading up on greens like kale , lettuce, or arugula, is one way to bulk up the veggies.

Take your current favorite recipes and swap out the meat for beans. Blatner recommends using low-sodium soy sauce, mushrooms, potatoes, green tea , and tomato sauce to create an umami savory taste. Try a new vegetarian recipe each week. Ask friends for their favorites, or look through vegetarian magazines and cookbooks. Need some online sources for vegetarian dishes that will catch your eye? Check out the inspiration below.

These foods are also suitable for any type of vegetarian diet. If you choose to drink alcoholic beverages, do so in moderation. According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as having up to one drink per day for women and up to two drinks per day for men. More recently, studies have shown the association of eating seafood and supporting brain health, including reducing the incidence of depression, boosting mood, and impacting brain and eye health of a fetus during pregnancy.

Most seafood is also low in calories and an excellent source of protein 7 grams per ounce making this category a satiating choice for those maintaining or attempting to reduce body weight. Breakfast: Avocado toast with sprouted whole grain toast, avocado , spinach, and egg.

Lunch: Market bowl with chicken or chickpeas, chopped kale or tomatoes, roasted sweet potato cubes, and ranch dressing. Dinner: Tacos with seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa.

Lunch: Mexican bowl with chicken or black beans, chopped romaine and peppers, brown rice, guacamole, and salsa. Most people get their protein from meat, fish, or poultry. Lacto, ovo, and lacto-ovo vegetarians can get protein from both plant and animal sources. People who follow a vegan diet will not get protein from animal products. Some substitutes can include:. Read more about some of the best meat substitutes for vegetarians here. Iron is another nutrient that is present in red meats and other animal-based products.

However, a person can get iron from other sources, such as:. Read more about the best iron-rich foods for vegetarians and vegans here. Calcium is primarily in milk and other dairy products. Some potential replacements for people following a vegetarian diet that does not include dairy include:.

The body produces vitamin D when the skin gets direct exposure to sunlight. However, certain factors can make it difficult to get enough vitamin D in this way. For example, in many countries, there is not much sun during the winter months, and people tend to cover up.

Also, many people prefer to limit the time that they spend in direct sunlight to reduce the risk of sunburn and skin cancer. As the dietary sources of vitamin D are mostly animal products, vitamin D supplements are the best way for many vegetarians and vegans to get consistent, absorbable vitamin D.

Many animal-based foods are high in zinc, including meat, seafood, eggs, and dairy. However, there are also plant-based sources of zinc, such as:. Omega-3 fatty acids are present in fish, such as salmon. These healthful fats are important for overall health, especially brain health.

Although plant-based omega-3 fatty acids also occur naturally in chia seeds, algal oil, and flax, these are a type called alpha-linolenic acids, which the body has a limited ability to convert to active forms. Therefore, a person may wish to look for fortified products or talk to their doctor about omega-3 supplements. Vitamin B is important for many functions in the body, including red blood cell production.

A vegetarian can obtain vitamin B from:. Many people choose to follow a vegetarian diet for health reasons, but there are other reasons why a person might make the switch. Some reasons may include:.