- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Feb. 22, 2011
Should you be a flexitarian?
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
The recently released 2010 Dietary Guidelines for Americans urge Americans to eat a plant-based diet. Plant-based diets have many health benefits. With their emphasis on fruits and vegetables, grains, beans and legumes and nuts, this way of eating is rich in fiber, vitamins and other nutrients.
Does this mean you have to become a vegetarian? Not necessarily, though, people who follow a vegetarian diet generally eat fewer calories and less fat, weigh less and have lower cholesterol levels than do nonvegetarians.
You can still eat meat, poultry and fish in moderation as part of a plant-based diet if you're willing to be flexible. Indeed, many people who eat this way call themselves flexitarians. Want to give it a try? It could be just the jump start you need to begin eating healthier.
Start by going meatless one or two days a week. On those days, try the following protein-rich foods instead of meat:
- Beans and legumes — great in casseroles and salads
- Vegetarian refried beans — good substitute for meat in burritos and tacos
- Tofu — perfect addition to stir-fry dishes
Plan menus that feature entrees you like and that are typically meatless, such as veggie lasagna, minestrone soup and pasta salad. If you need a snack, try a handful of nuts and some fresh fruit.
Do you have other suggestions for ways to transition to a more plant-based diet? Have you made the transition to a flexitarian or vegetarian diet? Please share your experiences.
21 comments posted
April 26, 2013 11:42 a.m.
I recently became a flexitarian. I did this because it seems to me that many spiritual disiplines that seek a more enlightened life have had vegitarian or near vegitarian diets. I decided to cut down on meat. I decided that the only requirement I would add to my otherwise unrestricted diet would be that I would only eat meat one time a week. I allow myself any vegitarian dishes I desire and do not restrict eggs or dairy during vegitarian meals. During my meat meal I allow myself as much meat of whatever variety I choose. Before starting this diet I was pretty overweight but as stated before weight loss was not my goal. Nonetheless I have seen my weight decrease from the 280s to the 240s in a relatively short period (around three months). I also do not feel that I am on a diet, since litterally all foods are allowed in their alotted time and I do not pay any attention to nutritional value or calories.
- Dave
October 6, 2012 10:48 a.m.
I am comfortable eliminating meat from my diet.Even before I want eating a lot and I think I had a balanced diet but now I am trying to become vegan and things are a bit diffcult.I dont meat that much but two things I always loved are fish and prawns,generally seafood. I might keep this as once or twice a week.Good luck everyone in their transformation. -Eugen
- No name given
July 18, 2012 4:55 p.m.
I am so much more comfortable eliminating meat from my diet. I have lost 12-13 lbs. and I feel so much better. I find that live vegetables and fruit are delicious and the steamed vegetables have the natural tastes of the food. It is so delicious that seasoning is not needed. Additionally, the green juice including wheatgrass tastes good and is very beneficial. I will still eat fish from time to time. No more fried foods and fattening desserts.
- Nancy
June 1, 2012 7:41 p.m.
We've been flexitarians for a year now and I can't imagine ever going back. We took the Treehugger approach - we only eat meat on the weekends. We feel and live so much better. Beyond the health benefits, the environmental benefits are also profound. It's nice to see flexitarianism endorsed by a respected medical community like Mayo. Thanks! (If you're interested in how we became flexitarians, you can check it out here: http://talesofgoodness.com/2011/06/20/good-al
l-around-become-a-flexitarian-a-weekday-veget arian/.) Good luck to all those considering the move. - Andrea
May 3, 2012 7:15 p.m.
I have switched from a Western diet to a plant based flexitarian diet for the past two months. I have never felt better! I'm not tired, no more headaches and I've lost 7lbs. Initially, it takes a bit more planning, but I've found several "go to" recipies for quick meals and have been having fun experimenting with some new dishes too. I found two cookbooks from the library which had some very good meatless options that are flavorful and filling!
- Lee
January 23, 2012 1:05 p.m.
Haven't had a fast-food burger in a couple of years, and after watching documentaries like Food, Inc. and King Corn, I've tried to stay away from High Fructose Corn Syrup and most processed foods. I recently started juicing fruits/veggies and I crave whole, raw, live foods now. I do feel much better and, because I am a 9 year out gastric bypass patient I also take an organic-based, living multivitamin. I just claimed the title "Flexitarian" Yay!
- Kay
January 23, 2012 11:06 a.m.
I use to call myself a vegetarian, but ate seafood. When invited to a dinner at someone's home I accepted meat as a sign of socialability - though having very mixed feelings about it. At home it's all veggies. Heard the term flexitarian a year or so ago. Now I had something I could live with.
- Gillian
January 5, 2012 8:36 a.m.
I have decided to give this a try. I'm tired of feeling lethargic after eating. I don't like the feeling of a heavy stomach. I wish there was a website dedicated to this so I can learn how to transition successfully. I'm concerned that the lack of information and support could derail me. I'll keep Googling...
- Kayla
July 31, 2011 6:24 a.m.
After being a life long meat eater I have decided to become a Flexitarian. I just finished a 30 day challenge where I was a total vegitairian. I have to say I never felt better. After having my gall bladder removed I just had so many issues with my digestive system inclusing reflux and actual pain. While on a vegetarian diet all that went totally away. I'm going to eat meat 2 times a week and make one of those time fish rich in Omega III. I'm looking forward to seeing what results this has on me physically long term.
- Steve
May 7, 2011 7:15 p.m.
I had no idea that this is what this was called. I recently due to a gluten allergy have had to drastically change my diet. I found it to be nice to eat one vegetarian meal a day excluding breakfast. If I eat too much meet my body feels like it craves for vegetables. What helped me switch over was eating a salad at lunch and dinner. Then I started trying other neat dishes with only vegetables like asparagus soup(easy to make, sweat potato fries and stir fry with tofu. After a while it just become second nature for me. Now if I eat something with too much meat my body hates me literally.Plus I found brown rice, tofu and beans to be very filling you almost forget about meat completely. the nice thing I have to admit that I have noticed about eating less meat is that I have more energy and lost some weight as well.
- AmberH
March 3, 2011 11:29 a.m.
What a great idea! this has been a problem of mine. I want to be a vegetarian to improve my health but i like meat too much to drop it altogether. I will definitely try this. Going to go buy veggies by the bulk soon and then restrict the meat in my diet =)
- andrea
March 2, 2011 10:41 p.m.
i have been on this diet for the last 5 years without even knowing it is called `Flexitarian`diet!i was diagnosed with polysistic kidneys,since then i have switched to a low protein diet.i only eat one piece of fish a day and no meat at all.
- sabina
February 28, 2011 8:10 a.m.
I am on a protein shake diet now. I am not sure if this works but I have known some people who had this as their diet solution. I just think I am going to give it a go, to see if this can be working for me.
- Jean
June 28, 2009 6:34 a.m.
I gave up red meat and pork two-three years ago. Never was crazy about it. The last red meat burger I ate felt like it "stuck" for days! I mostly eat veggies....sometimes chicken, turkey, fish, seafood. I'll go days and only eat veggies...I don't plan it...it just happens...so I was happy to know there is a term for the way I eat!
- CES
June 24, 2009 7:49 p.m.
I guess I have been a flexitarin all my life before it was popular. I was the only member of my family who preferred veggies to meat. I ate very little meat and prefer veggies. i eat them steamed without any gravies. sometimes a little olive oil or perhaps tomato sauce. I always preferred green veggies, the darker the best. I eat eggs, and for protein, I eat soy. but most of my meals contain many more veggies. I am 85 years old, still active, lift weights and many other activities. take care of myself and do not take any or need any medications. therefore, I highly recommend the flexitarian diet to all.
- JO Hanzakos
June 24, 2009 3:28 p.m.
I went flexatarian (I don't eat meat but do eat fish) almost 5 years ago. I had my first blood work done last year since becoming a flexatarian. My cholesterol was lower and I had a perfect proportion of hdl to ldl. My iron was better than before and all other results were great. I feel good and find it easy to manage my weight. I wouldn't go back. I recommend the Whole Foods Cookbook, the Healthy Hedonist and all Moosewood cookbooks.
- Donna
June 24, 2009 3:11 a.m.
A few years ago I found I was almost in the same situation as Elsie though my thyroid was hyper rather than hypo. At that time they also found that I was anaemic as I did not wish to increase my problems with my thyroid I decided to have some white meat and fish but also had some red meat. I recently read that they are introducing new ways to 'grow' vegetables and fruits' and I am not so sure now that food from the land is really that.
- Pat
June 23, 2009 4:06 p.m.
What inspired me to give up meat was concern for the land and our planet. But all the reasons appeal to me from better health to issues of cruelty. Nevertheless, my biggest impediment to adopting a vegetarian diet was this conditioning we have that there has to be a "main" course on the plate, an entree if you will, and it must contain meat. Who made that rule?! A meal doesn't have to have a main course- it just has to have variety! Now I plan meals to be colorful with several different types of vegetables or beans and fruit along with a starch like corn, rice, pasta, couscous or potatoes. The whole thing is really a combination of "side"dishes. But it always looks pretty and good on the plate. I do sometimes eat soy foods and have not found it to be a problem even though I did come up hypothyroid last year. I don't think my being vegetarian, had anything to with that. It runs in my meat eating family. My diet has been flesh free for 17 years and I love my food! I'm never going back.
- MK Ray
June 22, 2009 9:03 a.m.
Cutting down meat consumption is taking a priority in trying to improve physical health. Thus, Meatless Monday, a project of Johns Hopkins Bloomberg School of Public Health, has a website rich with recipes from Breakfast (like these Buckwheat Apple Flapjacks: http://www.meatlessmonday.com/buckwheat-apple
-flapjacks/) to Dessert (Try this delicious Banana Nut Bread: http://www.meatlessmonday.com/banana-nut-brea d/). Meatless Monday’s efforts to encourage commitment to a weekly reduction in meat is gaining traction; for more info on the movement check out the Youtube video: http://www.youtube.com/watch?v=bpnKeYmR1NM - Ashwini
June 22, 2009 8:52 a.m.
Registered Dietitian Dawn Jackson Blatner brought the most attention to flexitarian eating and has created one of the most healthful eating plans in her book The Flexitarian Diet. I highly highly recommend it!
- ThirstyApe
June 20, 2009 9:36 a.m.
About 5 years ago I guess I became a flexitarian. I had been a strict vegetarian for over 10 years but change because I noticed that my energy level had decreased. It turned out that I was hypothryoid. Since being diagnosed, I have stopped eating soy products and cruciferous vegetables. I am not sure if soy is truly bad for the thyroid but I would rather not take chances. I stopped eating cruciferous vegetables (kale, broccoli, etc.) because they are know to increase the size of your goiter. The good thing is that I am eating more vegetables and legumes along with seafood and some chicken. I think this makes for a healthy, balanced diet. Plus, I've lost weight which is always the best part of any diet!
- Elsie
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