It’s the last day of 2018 and you have already eaten so much you just can’t face another heavy meal with braai meat or Christmas dinner frozen leftovers of gammon or turkey.
Fry Family Food Co representative Francesca Annenberg looks at ways to eat less meat by going “flexitarian”.
As she notes, the World Health Organisation’s International Agency for Research on Cancer (IARC) classified processed red meat as carcinogenic to humans three years ago and since then plant-based foods have been increasingly in the spotlight.
Annenberg said eating more vegetables could lower the risk of cancer and lead to a healthier, more sustainable life – and one way to get more fibre, veggies, fruit and beans and less saturated fat into your diet – was to go flexitarian.
Best described as casual vegetarianism, flexitarianism isn’t so much a diet as a way of life. Flexitarians still eat meat – they just eat less of it, preferring to prioritise sustainable plant-based sources of protein instead.
This means it’s an accessible option for a braai-loving guy and Fry’s has tips, advice and recipes :
1. Throw it in, don’t cut it out
Flexitarianism is about adding healthy foods to your diet, not excluding or banning anything.
With that in mind, you should consume more than five servings of vegetables and fruits a day as a plant-based diet rich in colourful fruits and vegetables means more vitamins, minerals, fibre, antioxidants and phytonutrients, all of which protect cells from damage that could lead to cancer.
To easily up your daily veg consumption, throw a baby marrow or some kale in your smoothie, or add some sprouts and microgreens to your wrap.
2. Choose fibre
Research shows a link between consuming fibre-rich whole grains as part of a low-fat diet and a reduced risk of cancer.
Plus, the benefits of whole grains extend beyond their fibre content. Packed with healthy nutrients, their synergistic effect of B vitamins, vitamin E, iron, phytoestrogens and antioxidants protect us from chronic diseases.
Types of whole grains to include in your meal plan? Reach for whole-wheat seeded bread, oats, brown rice, rye bread, barley buckwheat, bulgur, millet, quinoa and legumes. The latter includes baked beans, kidney beans, other dried beans (home-cooked or canned), lentils, split peas and chickpeas.
3. Reach for other sources of protein
If a diet is incredibly restrictive, it’s easy to rebel. Flexitarianism lets you have the occasional meat dish. You’re simply encouraged to stick to lean meat like chicken, avoid processed meats like bacon, and keep your portion to the size and thickness of your palm.
There’s no shortage of plant-based protein sources, meanwhile, to help build and repair body tissues. Think lentils, beans, peas, nuts and seeds.
Then there are similarly beneficial, iron-rich cruciferous veggies kale, cabbage and broccoli, which are considered good components of a heart-healthy, pro-prostate meal.
Fry’s also suggests its own vegetarian products that look and taste like meat.
4. Choose a low-fat diet
Along with reducing meat consumption, flexitarianism encourages cutting down on sweets and other processed foods loaded in saturated fats, which increase your cancer risk. Replace them instead with monounsaturated and polyunsaturated fats from plants like avocado, olives, seeds and nuts.
Fatty acids like omega 3 (which can be found in chia seeds, flaxseeds, soy products, walnuts, hemp seeds as well as leafy greens) are also great to add to your diet. They act as a natural anti-inflammatory, and chronic inflammation is linked to conditions like arthritis, heart disease and cancer.
Annenberg suggests you try going vegetarian two days a week – recommended for beginners.
Embrace the Meat-free Monday movement and you’re halfway there.
Plus, you can gain extra motivation from the knowledge you’re looking after your body, getting more colour, texture and variety on your plate, and reducing your environmental impact.
Fry's also offers recipes to support you during your #challengeaccepted mission, with free plant-based cookbooks, which include recipes for the braai master, athlete, health nut and more.