{"id":14829,"date":"2026-01-31T22:37:19","date_gmt":"2026-01-31T22:37:19","guid":{"rendered":"https:\/\/www.pedon.it\/the-flexitarian-diet-between-health-and-hedonism\/"},"modified":"2026-03-22T18:40:17","modified_gmt":"2026-03-22T18:40:17","slug":"the-flexitarian-diet-between-health-and-hedonism","status":"publish","type":"post","link":"https:\/\/www.pedon.it\/en\/the-flexitarian-diet-between-health-and-hedonism\/","title":{"rendered":"The flexitarian diet between health and hedonism"},"content":{"rendered":"\t\t
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A combination of the words \u201cFlexible\u201d and \u201cVegetarian\u201d, the term\u00a0flexitarian (or flexitarianism<\/em>) refers to a\u00a0flexible vegetarian-inspired diet<\/strong>\u00a0that, while favouring the consumption of plant foods,\u00a0does not exclude meat and fish<\/strong>, which can be eaten in moderation.<\/p>\n

This food trend became popular in the United States following the release of the book\u00a0\u201cThe Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to your Life\u201d<\/em>\u00a0by the American dietitian\u00a0Dawn Jackson Blatner<\/strong>.\u00a0In Italy<\/strong>\u00a0it has been spreading since 2017 and, seeing the current boom of healthy trends, has become increasingly popular in recent years.<\/p>\n

It is so popular partly because it satisfies people\u2019s need to be\u00a0flexible in all aspects of life<\/strong>. While our frenetic lives have pushed us to spend most of our days away from home and consequently eat\u00a0fast food<\/strong>\u00a0throughout the day, we have become increasingly aware of healthy eating when we sit down for our meals at home. This entails making\u00a0healthy food choices<\/strong>, which does not mean, however, that we must follow a restrictive diet or that certain foods are considered \u2018bad\u2019.<\/p>\n

The\u00a0flexitarian diet<\/strong>\u00a0is\u00a0tasty<\/strong>,\u00a0healthy and balanced<\/strong>, it can be\u00a0highly personalised\u00a0<\/strong>and the\u00a0quality\u00a0<\/strong>and\u00a0origin\u00a0<\/strong>of the\u00a0food\u00a0<\/strong>is also very important. This diet aims at satisfying two different needs: the\u00a0health and flavour<\/strong>\u00a0of food, as well as making sure the diet is\u00a0sustainable\u00a0<\/strong>over time. A successful \u201cbalanced diet\u201d that perfectly adheres to a new lifestyle that is\u00a0healthy<\/strong>,\u00a0dynamic<\/strong>\u00a0and\u00a0flexible<\/strong>.<\/p>\n

Let\u2019s take a detailed look at\u00a0what the flexitarian diet is<\/strong>, what its main benefits are and the food that we should choose for our weekly meal plans.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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The principles of the flexitarian diet: the weekly plan<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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A mix between health and hedonism<\/strong>, flexitarianism is more than a diet, it is a\u00a0lifestyle<\/strong>. It perfectly aligns itself with the growing desire to\u00a0eat in a healthy and balanced way<\/strong>\u00a0but most importantly, choose what \u2018feels right\u2019 for every individual. There are no strict rules, no calorie counting and no macro nutrient ratios, it is more of a\u00a0dietary guideline<\/strong>.<\/p>\n

These are the\u00a0fundamental principles<\/strong>\u00a0to keep in mind when creating a\u00a0flexitarian meal plan<\/strong>:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Put plant-based<\/strong>\u00a0foods such as\u00a0fresh fruit and vegetables<\/strong>\u00a0at the centre of the diet (40% of weekly intake<\/strong>);<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Add grains<\/strong>, preferably\u00a0whole\u00a0<\/strong>grains, to the diet (20% of weekly intake<\/strong>);<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Eat legumes and oilseeds<\/strong>\u00a0(15% and 5% of the total<\/strong>, respectively);<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Integrate eggs and dairy products<\/strong>\u00a0into the weekly diet (10% of total intake<\/strong>);<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Allow yourself fish and meat<\/strong>\u00a0in a\u00a0\u201cflexible\u201d<\/strong>\u00a0and\u00a0personalised\u00a0<\/strong>way (no more that\u00a010% of weekly intake<\/strong>);<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Indulge in comfort food<\/strong>\u00a0from time to time, making sure to use common sense when it comes to\u00a0emotional eating\u00a0<\/strong>(chocolate, wine, cold meats\u2026)<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Choose natural \u201calternatives\u201d <\/strong>over processed and unhealthy foods most of the time;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Limit <\/strong>your intake of\u00a0sweets\u00a0<\/strong>and\u00a0added sugar<\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Which foods should we include in the flexitarian diet?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The\u00a0flexible semi-vegetarian diet<\/strong>\u00a0is mainly based on eating\u00a0healthy plant-based protein\u00a0<\/strong>and a limited amount of\u00a0processed plant-based foods<\/strong>.<\/p>\n

Here are some of the\u00a0main foods you should include in your weekly flexitarian meal plan<\/strong>\u00a0to eat in a healthy and balanced way:<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Proteins<\/strong>: pulses, soybean, tofu, tempeh<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Grains<\/strong>: spelt, buckwheat, quinoa<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Non-starchy vegetables<\/strong>: peppers, green beans, carrots, cauliflower<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Starchy vegetables<\/strong>: pumpkin, peas, corn, sweet potato<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Fresh fruit<\/strong>: oranges, apples, grapes, strawberries, berries<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Nuts<\/strong>,\u00a0seeds and other healthy fats<\/strong>: almonds, flaxseeds, chia seeds, walnuts, pistachios, cashews.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Aromatic herbs and spices<\/strong>: basil, oregano, thyme, ginger, cumin, turmeric.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Grains and pulses in the flexitarian diet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Grains and pulses<\/strong>\u00a0are therefore among the\u00a0main foods in the flexible semi-vegetarian weekly diet\u00a0<\/strong>and the amount of animal protein consumed is very limited.<\/p>\n

How are\u00a0pulses and grains\u00a0<\/strong>incorporated\u00a0in a flexitarian diet<\/strong>?<\/p>\n

Pulses are made up of complex sugars that take longer to digest and therefore keep you full for longer.\u00a0Pulses\u00a0<\/strong>are one of the main\u00a0sources of protein in the diet\u00a0<\/strong>and they are a\u00a0great alternative to red meat<\/strong>\u00a0and animal-based dishes in general. These need to be combined with foods such as\u00a0whole grains<\/strong>\u00a0in order for our bodies to reap the\u00a0full benefits<\/strong>.\u00a01<\/sup><\/p>\n

Grains\u00a0<\/strong>are known as a \u201cgood alternative to pasta and rice\u201d in the Mediterranean diet as well as more advanced diets (such as the flexitarian one) because they are a\u00a0very important source of \u201ccomplex\u201d carbohydrates<\/strong>\u00a0and therefore a great source of energy.<\/p>\n

Unlike simple carbohydrates, they\u00a0contain starch<\/strong>\u00a0instead of sugar, thus avoiding the formation of insulin and fat cells; whole grains are particularly rich in\u00a0nutrients\u00a0<\/strong>and they also contain\u00a0mineral salts<\/strong>\u00a0and\u00a0vitamins\u00a0<\/strong>which ensure a\u00a0beneficial synergistic effect to that of pulses<\/strong>.2<\/sup><\/p>\n

In order to help\u00a0informed consumers<\/strong>\u00a0who want to follow a\u00a0plant-based diet<\/strong>, we at\u00a0Pedon<\/strong>\u00a0have decided to assist them with any difficulties they may face. We are convinced that, although it is not easy, even those who work and have little time can enjoy\u00a0nutritious<\/strong>,\u00a0varied\u00a0<\/strong>and\u00a0tasty<\/strong>\u00a0meals in line with new dynamic and healthy lifestyles and\u00a0flexitarian diet plans<\/strong>.<\/p>\n

Pedon\u2019s\u00a0I Pronti<\/a><\/strong><\/span>\u00a0<\/strong>range of\u00a0steamed grains and pulses<\/strong>\u00a0without preservatives are proof of this. They are\u00a0steamed<\/strong>, thus maintaining all their precious nutritional values; just add a drizzle of oil and they will be ready to serve. They are the perfect solution for those who are used to eating\u00a0on the go<\/strong>\u00a0and do not have time to cook: they can be served cold or microwaved and added to your best soup recipes. Try out the\u00a0Grains\u00a0<\/strong>(such as\u00a0Bulgur and Quinoa<\/em>),\u00a0Pulses\u00a0<\/strong>(Mixed Pulses and Chickpeas<\/em>) and\u00a0Mix with Vegetables<\/strong>\u00a0(such as\u00a0Spelt and Beans with Peas and Carrots<\/em>) for a\u00a0healthy<\/strong>,\u00a0balanced and nutritious meal\u00a0<\/strong>to be enjoyed with cold pasta and rice dishes.<\/p>\n

Products from the\u00a0Pedon\u00a0<\/strong>Legumes Made as Snacks<\/strong><\/a><\/span>\u00a0range are fun, innovative and\u00a0perfectly aligned with this new lifestyle<\/strong>: enjoy them at work, on holiday, at home or in the gym, they are the perfect\u00a0\u201ccomfort food\u201d<\/strong>\u00a0that will satisfy the senses, something that the flexitarian diet aspires to do. They are practical and give a boost of energy, they are\u00a0oven roasted, not fried<\/strong>, and can be eaten alone or with yogurts and salads. Examples are the fun\u00a0Lentils with Chili Pepper<\/em>\u00a0or the exotic\u00a0Fava beans, quinoa and mango<\/em>.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Bibliography<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. \u201cCereali integrali e legumi: ecco il piatto completo per la salute\u201d \u2013 Fondazione Umberto Veronesi Magazine \u2013 Fabio di Todaro giornalista laureato in biologia della nutrizione,\u00a0Source\u00a0<\/em>fondazioneveronesi.it<\/a><\/span><\/li>\n
  2. \u201cQual \u00e8 il ruolo dei cereali integrali nella dieta mediterranea?\u201d- Fondazione Umberto Veronesi Magazine \u2013\u00a0 Dott.ssa Elena Dogliotti, Biologa, Nutrizionista e Divulgatrice Scientifica,\u00a0Source\u00a0<\/em>fondazioneveronesi.it<\/a><\/span><\/li>\n<\/ol>\n

    \u201cCosa significa Flexitariano\u201d \u2013 Il cucchiaio d\u2019argento,\u00a0Source<\/em>\u00a0cucchiaio.it<\/a><\/span><\/p>\n

    \u201cDieta flexitariana: cos\u2019\u00e8, cosa si mangia e vantaggi per l\u2019ambiente\u201d \u2013 GreenMe.it,\u00a0Source\u00a0<\/em>greenme.it<\/a><\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    A combination of the words \u201cFlexible\u201d and \u201cVegetarian\u201d, the term\u00a0flexitarian (or flexitarianism) refers to a\u00a0flexible vegetarian-inspired diet\u00a0that, while favouring the consumption of plant foods,\u00a0does not exclude meat and fish, which can be eaten in moderation. This food trend became popular in the United States following the release of the book\u00a0\u201cThe Flexitarian Diet: The Mostly Vegetarian […]<\/p>\n","protected":false},"author":1,"featured_media":14828,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[108],"tags":[],"class_list":["post-14829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-we-surprise-you"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/14829","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/comments?post=14829"}],"version-history":[{"count":1,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/14829\/revisions"}],"predecessor-version":[{"id":14830,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/posts\/14829\/revisions\/14830"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media\/14828"}],"wp:attachment":[{"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/media?parent=14829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/categories?post=14829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pedon.it\/en\/wp-json\/wp\/v2\/tags?post=14829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}