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At a time when the French are paying more and more attention to what they eat, whether for ecological considerations, health, animal welfare or all that at once, the flexitarian regime is doing more and more. more followers. About 9% of French consumers have adopted it and 45% say they want to get started. In the show Sans Rendez-Vous , on Europe 1, dietician nutritionist Sarah Dudoy-Mony explains the instructions and benefits of this new food mode.
What is the flexitarian regime?
It's a "mostly vegetarian" diet that occasionally includes meat or fish, "says Sarah Dudoy-Mony. These animal proteins are consumed approximately four times a week. "We must do what we want, follow the feeling," recommends the specialist. Instead of meat and fish, gourmets take "more vegetables, vegetables, cereals and pulses".
How and when?
The nutritionist recommends going over the course when you have a little time ahead. A vacation period, for example, is ideal. "Because this is anticipating," says Sarah Dudoy-Mony. "You have to shop, think about menus, it's a personal journey, you have to stay open."
The principle is also to reinvest the savings made by buying less meat and fish in quality products, whether for plants or for the animal proteins that remain.
Are there any risks of deficiencies?
Sarah Dudoy-Mony alert on the rules to follow to avoid deficiencies. "Our body does not store proteins, you have to know how to reconstitute a vegetable protein, and a piece of meat, fish or egg contains an average of 18% protein." When you make the right combinations of pulses and cereals, you can have up to 'at 22% protein.'
Also beware of iron, zinc and vitamin B12. For iron, it is contained in other foods than meat, but sometimes less well assimilated. "We should water the lemon juice the dish we are going to taste.Vitamin C contained in the lemon will help better deliver the iron of other foods," advises the nutritionist, taking the example of a "soup to the Thai with white beans, a little rice ".
Zinc is found in animal by-products such as cheese or eggs. As for vitamin B12, essential for fixing iron, it is normally possible to consume enough with four parts of meat or fish per week. Nevertheless, Sarah Dudoy-Mony recommends taking a blood test after six months to be sure.
What are the benefits?
According to Sarah Dudoy-Mony, the flexitarian diet is good "for the vital organs, the brain and the heart, but also for the skin and the eyes". Eating better quality fruits and vegetables, especially if you buy organic, will have a "higher nutritional density" and "many antioxidants". "We will be able to decorate our dishes of oleaginous fruits, we will have good fat, all the vitamins so that the brain works better", continues the nutritionist.
While meat and fish contain saturated fatty acids, limiting them will help prevent cholesterol deposits in the heart. Finally, avoiding animal protein in the evening improves sleep.