Written by: Kirby Stanton, RDN, LDN Food City Registered Dietitian 

Plant-based diets have been gaining traction in recent years, due largely to a shift toward environmental sustainability and a focus on eating for health promotion. Plant based eating styles vary from strict veganism which includes no animal products to more flexible eating styles, such as the Mediterranean diet. When done right these eating patterns can provide health benefits since, they emphasize more fruits, vegetables, whole grains, beans and legumes. 

One eating style gaining traction is the flexitarian diet. The flexitarian diet is a play on two words: flexible and vegetarian. While this is not a strictly defined “diet”, flexitarian focused eating can generally be defined as a semi-vegetarian, plant-forward diet that incorporates dairy and eggs and still includes animal protein choices. Emerging evidence suggests the flexitarian diet may help reduce the risk of cardiovascular disease, diabetes and certain types of cancer and assist with weight management. 

The emphasis on plant foods is thought to contribute to the health benefits associated with a flexitarian diet without requiring strict adherence to the dietary rules of 100%-vegetarian or vegan diets. The flexibility focus encourages eating a wide variety of food choices but encourages enjoying more plant forward choices first.  

Try these tips and picks to shop pro-plant from Food City: 

• Find plenty of plant forward picks from the frozen section. Stocking up on convenient options can make it easy to feature a flavorful meal with no prep and minimal clean-up. The Full Circle Market -Mediterranean Style Power Bowl provides protein from plants with falafel, spiced brown rice, red and white quinoa with chickpea, roasted red pepper strips, kale, spinach, green onion, and spiced garlic hummus sauce. This meal provides more than 10% of daily value for fiber, protein, and iron. 

• Mix it up with plant-based meat alternatives from Food City produce department. Find recipe ready options that serve up the taste and texture of your traditional meat options. Field Roast – Plant-Based Breakfast Sausage is crafted with apples, maple syrup and fragrant nutmeg – perfect with pancakes, in a burrito or quiche. 

• Looking for a quick on-the-go option? Try Koia Plant-Based Protein Shakes these convenient shakes contain a blend of brown rice and chickpea proteins, which provide all 9 essential amino acids to support your body's natural renewal and maintenance. Flavors include options like horchata, coffee cold brew, and even chocolate banana. A sweet treat, but only contain 4 grams of added sugar while serving up 18 grams of plant powered protein. 

Remember a flexitarian eating style is not an “all or nothing” approach to eating well. Aim to eat more plant-based picks and find plenty of quick and convenient options from Food City.