Flexitarians Restrict Meat in their Diets

By Rachel Weaver

For his wife, who cooked chicken about four times a week, this was not good news.

"It was the last thing I wanted to hear," says Emily, 31, of Oakmont. "I had no interest in going down that path, and no interest in making two meals a night."

But she also didn't want to dissuade Michael from the decision. Her solution came in the form of flexitarianism, a modified vegetarian diet for people who want to limit meat intake while not eliminating it entirely.

"The whole idea of the flexitarian advantage is that, hopefully, it will encourage people to eat more vegetables," says Leslie Bonci, director of sports nutrition at UPMC Center for Sports Medicine and a nutrition consultant.

While Emily has stopped eating red meat, she still has the occasional chicken dish. And she is the author of a blog -- reluctantveggie.com -- where she posts recipes and discusses her new eating habits.

"There are so many things you can eat," she says. "Before, I was the pickiest eater and would get the same exact thing again and again. Now, I'm more open with things I eat."

Some see broadening one's palette as a perk of flexitarianism.

"This is not about dieting or abstaining," says Tara Mataraza Desmond, co-author of the cookbook "Almost Meatless" and a Philadelphia-based food writer and recipe developer. "It's about thinking differently about meat and getting to know food and cooking better."

Minimizing meat

Bob Greene, an exercise psychologist, certified personal trainer and best-selling author, says Americans are eating too much meat.

"We're eating, on average, about 67 pounds of red meat per person per year. That's about 3 ounces of red meat daily. Plus, on top of this, they're eating an average of about 2 ounces of poultry and half an ounce of fish. There's no set guideline for red meat consumption, but I'd guess no more than about 6 ounces weekly, and make it lean meat."

Greene says some people can be hesitant to cut back.

"People do worry that preparing vegetarian dishes is time-consuming because of all the washing and chopping vegetables. Sure, a bean chili takes more time than slapping a burger on a grill, but it takes less time than making a bean and beef chili. You can cut cooking time by buying pre-chopped vegetables and garlic, and reduced sodium or no-sodium-added canned beans."

Joy Manning, co-author of "Almost Meatless" and a restaurant critic, acknowledges the stereotype facing even modified vegetarianism.

"Some people think it's not a meal, that they won't feel satisfied without a slab of meat at the center of the plate. The best way to counter it is with experience," she says.

While upping their veggie intakes, it also is important for flexitarians to pull protein into their diets.

"Your protein needs don't change, whether you're getting it from an animal food or a plant food," Bonci says.

Good sources of protein found in the plant world include edamame, chickpeas, lentils and refried beans, Bonci says. Maria Elia, a well-known chef and author of "The Modern Vegetarian" cookbook, favors the use of pulses -- legumes -- to add protein.

"Pulses are naturally meaty and bulky and, with the careful use of herbs and spices, one can create delicious vegetarian meals. I made cabbage rolls stuffed with quinoa, wild mushrooms and red wine for my friends topped with gruyere cheese, and none of them could believe it was meat-free."

She also loves lentils.

"They are so absorbent of flavors, like mushrooms and aubergines."

REASONS FOR CHANGE

A variety of factors can lead to people trimming their meat consumption. Bonci says the recent economic downturn could play a role.

"People are bringing in less, but the cost of meat hasn't gone down," she says. "Beans are cheap, so they're appealing in that regard."

There also are health benefits. Bonci points out that a more vegetable-heavy diet can lead to decreased rates of diabetes, high blood pressure and obesity.

Vince Morich, 65, of Greensburg, adopted a flexitarian lifestyle after he finished the Dr. Dean Ornish program through Excela Health. The program, designed for people who have suffered from a variety of conditions including heart disease and diabetes, teaches participants how to improve overall health. Part of the program he followed required strict vegetarianism.

"The dedication you needed to stick to the program was unbelievable," says Morich, who qualified for the program based on his family history of heart disease.

Once the program ended, Morich reverted back to some old habits. To get back on track, he adopted a modified vegetarian lifestyle. He avoids red meat, but will eat poultry and fish. The hardest part for him has been dining out.

"My wife and I are both retired, so we eat out a lot," he says. "It's so difficult for me to try to stay within the guidelines."

There has been an upside, though. Since participating in the program, Morich says his cholesterol dropped 70 points, and he's lost 40 pounds. He does miss meat, "especially in summer when people are grilling," but says he's "gotten over it."

Some turn to flexitarianism not for themselves, but for others. Inga Jensen, 51, of Regent Square, cut out meat almost entirely after she started dating her fiance, a vegetarian of 30 years. Jensen hadn't been a big meat eater prior to her relationship, but she says her new lifestyle has "reinforced the idea that when I do eat meat, I don't feel that great."

Deborah Ivanhoff, 55, of Cecil, cooked meat almost every night for her family until she saw a PETA ad a year ago.

"When I viewed the videos on 'Meet Your Meat,' that did it for me. I sat there crying, sobbing actually, and now I consider myself a semi-vegetarian.

"I definitely don't like how animals today are treated by factory farms. ... The bottom line is, you never know what you're eating anymore."

MAKING IT WORK

Connie Opalinski, 53, of Penn Township, doesn't avoid meat to make a stand -- she just doesn't like it. But she doesn't let that stop her from joining her more carnivorous husband and three children at the dinner table.

When she makes tacos, she makes beef for the family and loads her shells with refried beans and veggies. She also alters family recipes to accommodate her lifestyle. When making pepper steak, she piles her plate with the peppers and onions that are cooked with the meat.

"That way, I get the meaty flavor without eating meat," she says.

Greene suggests people looking to modify their diets take it one step at a time.

"If you eat (red meat) nearly daily, cut back to three or four times a week. Eventually, you might aim for no more than 6 ounces no more than once a week or less, and stick with lean meat. Fill in with skinless poultry or fish, which have not been linked to health issues.

"And in the meantime, work toward making two of your three main meals vegetarian. Breakfast is an easy one -- whole grain cereal or bread, fruit and milk or soy milk are the basics. Then, for your vegetarian lunch or dinner, start with vegetarian versions of familiar foods. For instance, have bean burritos, bean chili, barbecued tofu, a soy-based veggie burger. And remember, a peanut butter and banana sandwich with a glass of skim or 1 percent milk, or soy milk, is a classic and healthful vegetarian meal."

"And make it easy on yourself -- it's OK to lean on frozen or canned foods -- just check labels for the lower sodium versions."

Restaurants widen menus as diners trim meat consumption

Foodies say the industry is changing to reflect a decrease in meat consumption.

"As consumers become more educated about their food, they are turning demand toward more reliable, safe, wholesome sources for both meat and non-meat ingredients," says cookbook author Mataraza Desmond. "Vegetarian options are becoming mainstream and much less of 'fringe' or the markings of an alternative diet lifestyle."

Even restaurants known primarily for their steak, burgers or seafood are incorporating meat-free options into their menus.

Although Mantini's Wood Fired on East Carson Street primarily specializes in premium steaks and seafood, it does accommodate those avoiding meat.

"A lot of our clients have significant others who are vegetarians," says Matt Mantini, owner and executive chef. The eatery offers one vegetarian option each day, ranging from asparagus and mushroom risotto served with goat cheese to the popular flavored gnocchi.

At the Double Wide Grill in Pittsburgh's South Side, known primarily as a barbecue spot, the menu includes a wide range of vegetarian and vegan options.

Owner Scott Kramer does not eat red meat, and when he started offering meat-free options at his other business, The Beehive, he realized there was a significant vegetarian population in Pittsburgh.

"So many people have different dietary needs," he says. "It's been good for us. It's not just vegetarians -- it's people with religious issues or health issues."

Popular picks at the Double Wide include the seitan wings -- which manager Kevin Brown says are a hit with vegetarians and meat-eaters alike -- and the barbecue pulled seitan on vegan bread. Seitan is made from wheat gluten.

Double Wide Grill also has a variety of tofu dishes, such as the marinated vegetable tofu skewers and tofu with chimichurri sauce. Kramer plans to add seitan stroganoff to the menu.

"We're a bonus for people who have vegetarian friends but who still want to go out to eat and get a burger," Brown says.