What is the Flexitarian Diet?

Download the Flexitarian Diet Fact Sheet Here Highlights The Basics Most Americans do not consume the recommended amounts of dairy, fruits, legumes (e.g., chickpeas, lentils and beans, including soy), seafood, vegetables or whole grains.1,2,3 While a complete diet overhaul may seem daunting, one style of eating—the “flexitarian diet”—attempts to make it easier to shift dietary choices by focusing more on what can be added to the diet rather than what should be taken away. The flexitarian diet is a play on two words: flexible and vegetarian. While no single definition has been adopted, the flexitarian diet can be generally defined as a semi-vegetarian, plant-forward diet that incorporates dairy and eggs and allows room for meat from time to time. The emphasis on plant foods is thought to contribute to the health benefits associated with a vegetarian diet without requiring compliance to the dietary rules of 100%-vegetarian or vegan diets. There are no set calorie or macronutrient goals in a flexitarian diet. Instead, the goal is to increase the consumption of plant or plant-based foods over time, keeping in mind that meat is not off-limits but rather that it is eaten less frequently and/or in smaller portions. Calories in the flexitarian diet mostly come from nutrient-rich foods such as fruits, legumes, whole grains and vegetables. When it comes to protein, plant-based foods (e.g., soy foods, legumes, nuts and seeds) are the primary source. Protein also comes from eggs and dairy, with lesser amounts coming from meat, especially red and processed meats. Due to the emphasis on nutrient-dense foods, the flexitarian diet encourages limiting one’s intake of saturated fat, added sugars and sodium. The Flexitarian Diet and Your Health A flexitarian diet can have a positive impact on health,4,5 while being less strict than a 100%-vegetarian or vegan diet. The plant-forward philosophy […]

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A Quick Look Into Dairy Production

Dairy is often something I rely on—ice cream and froyo keep me cool in the summer, hot chocolate and lattes keep me warm in the winter, and a cold glass of milk can instantly transport me back to childhood. All thanks go straight to the dairy cows and farmers working around the clock. In fact, a single cow can produce approximately 6.5 gallons of milk daily and supply over 21,000 pounds of milk yearly, not counting the milk her newborn calf will drink. That milk is just the start for dairy lovers. It may be transformed into cheese, yogurt, or a number of other food products through a series of well-monitored, science-driven steps on the farm, in warehouses and in factories. From cow to carton Shortly after giving birth to a calf, a dairy cow will start producing milk, and she will continue to do so for about ten months. This milk is collected on the farm and then transported for further processing, specifically for pasteurization and homogenization. Pasteurization is the means of treating a food product, often by heat, to reduce the risk of foodborne pathogens surviving in the product that could potentially make consumers sick. The Food and Drug Administration (FDA) regulates this process very carefully for milk products, specifying the amount of time and temperature milk must be heated—for example, lower temperatures require longer time to make sure any harmful pathogens are destroyed. The next step, homogenization, ensures that the contents of milk—its protein, fat and sugars—remain one consistent mixture rather than clumps separated among liquid. The pasteurized, homogenized milk then may be packed into various containers, stored at safe temperatures, and shipped to grocery stores and markets for human consumption. Plant-based products like almond milk and oat milk will similarly go through an FDA-mandated process to […]

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Rethinking Sweetness

“SWEET!” Colloquially, this exclamation signals something good. But in the world of food and nutrition, consumers have a more complicated relationship with sweetness – marked by both desire and restraint. That tension reflects a deeper conflict: our innate preference for sweet taste colliding with our awareness of the potential negative health effects associated with consuming too much added sugar. In our pursuit of understanding consumer knowledge, perceptions, behaviors, and insights around all things food and nutrition, the IFIC Spotlight Survey: Americans’ Perceptions Of Sweetness In Their Diets provides timely perspective. The Paradox Of Preference & Reduction Sweetness reigns supreme among the five basic tastes. Nearly six in ten (58%) survey participants say they prefer sweet-tasting foods, followed by savory/umami (49%), salty (45%), sour (24%), and bitter (21%). Yet with this strong preference also comes notable self-awareness: 78% of Americans believe it’s important to reduce the overall sweetness in their diet. Among those motivated to cut back, the leading reasons include eating healthier (49%), managing blood sugar or diabetes (43%), managing weight (41%), and dental health (36%). Consumers also believe the effort will pay off. When asked what they hope to gain by dialing back dietary sweetness, most cited overall health improvement (64%), eating a healthier diet (64%), consuming fewer calories (58%), and reduced body weight (55%). Further, for some, the expected benefits extend beyond the physical. About 44% anticipate a better mood, while 36% hope to reduce cravings. More Than A Molecule: What Sweetness Means To Consumers When Americans think of something sweet, they picture a specific food or beverage – not necessarily an ingredient, feeling, memory, emotion, event, or life stage. While 66% of individuals two years and older exceed recommended limits for added sugars, their associations don’t always reflect how added sugars show up in the diet. Yes, […]

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Time To Flex: Bridging The Protein Knowledge Action Gap

Protein is a multi-tasker in the body – not only can it provide energy, but it also supports muscle health, builds and repairs tissues, and produces enzymes and hormones. As one of three macronutrients that form the foundation of our diets, protein seems ubiquitous in today’s food supply, with nearly every food group offering options that contribute to intake. It’s also widely perceived as healthy – by both healthcare professionals and consumers – and is a focal point in many popular eating patterns and food conversations. Just Can’t Get Enough The IFIC Food & Health Survey supports protein’s prominence and dominance as a top performer. Not only has the percentage of Americans trying to consume more protein grown over the past several years – with 59% saying they were trying to consume more in 2022, 67% in 2023, 71% in 2024, and holding high at 70% in 2025 – but it also consistently ranks as the top nutrient consumers are trying to optimize. Recently released 2025 IFIC Food & Health Survey data reveal that the top diet followed by consumers is “high protein” – and this doesn’t even include specific protein-heavy eating patterns also selected by respondents (e.g., low-carb, ketogenic, and paleo). Consumers also report using “good source of protein” as the top criteria to define a healthy food. It seems as if consumers can’t get enough of protein – or can they? On average, Americans are largely consuming recommended amounts of sources from the Protein Foods group associated with U.S. dietary guidance. Still, this doesn’t necessarily mean that intake is fully aligned with recommendations. In fact, according to dietary intake data, many protein subgroups are chronically underconsumed in the U.S. – including nuts, seeds, soy, and seafood. Additionally, there are certain population segments that have higher protein requirements than […]

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Sweet & Savory Insights: New Consumer Research Reveals What’s Behind Americans’ Snacking Surge

(Washington, D.C.) — Over the past decade, snacking has surged in popularity. According to the 2024 IFIC Food & Health Survey, 74% of Americans report snacking at least once every day. In fact, more than half (56%) of Americans replace traditional meals with snacking or by eating smaller meals.   Whether it is a quick mini-meal, energy boost before a workout, a sweet treat at night, or a salty snack to enjoy with friends, one thing is clear: Americans love snacks. Given its growing importance, the latest International Food Information Council (IFIC) Spotlight Survey: American Consumer Perceptions of Snacking further examines how consumers approach snacking, the types of snacks they choose, and their definitions of the term.  “While it is evident that Americans’ snacking behaviors and habits have evolved, we wanted to explore why,” IFIC President & CEO, Wendy Reinhardt Kapsak, MS, RDN, said. “Looking at snacking motivators is key to understanding how to help consumers find ways to ‘level up’ their meals and snacks, while also maintaining the joy and satisfaction snacking brings.”  Decoding What Makes A Snack  Given the lack of a consistent definition of a snack, IFIC sought to gain alignment on terminology from consumers. According to the latest IFIC Spotlight Survey, most Americans define a snack as “eating or drinking something between meals” (89%), while less than 1 in 10 would instead call it “grazing,” “a mini meal,” “a treat” or “picking.”   Nearly 15% of Americans say their typical snack contains similar foods as their typical meals, but in smaller portions (14%), and 11% report that their typical snack contains similar foods in similar portions as their typical meal.   Still, while data suggest Americans are mindful of calorie intake, interestingly, half of Americans do not set calorie goals when snacking. Among those who say they […]

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Get the Lowdown on Back-to-School Nutrition

It’s back to school time, and as a dietitian and a mom of a second grader and a sophomore in high school, I’ve had my fair share of questions about our school district’s nutrition programs. After all, one of the most important things we can do for our children is raise them to be healthy eaters. It seems like most of the chatter you hear about school nutrition is negative. But the fact is: schools are required to comply with the Healthy, Hunger-Free Kids Act which has specific nutrition standards. Case in point: sodium. The food industry is working diligently to reduce the sodium content of foods, and schools are now in compliance with the first of three target levels for sodium reduction in both breakfast and lunch programs, with specific levels for different age groups. Solutions have included: smaller portion sizes for the ‘center of the plate’ (the entrée), more fruits and vegetables (which are naturally low in sodium), and avoiding the use of any added salt or garlic salt. However, sodium is naturally occurring in milk and whole grain bread, which poses a challenge that many people aren’t aware of. The truth is, despite limited budgets and support, school foodservice professionals are fulfilling high nutrition standards. In fact research shows that lunches brought from home are often less healthy than school lunches, indicating that parents have a hard time adhering to the strict criteria. In addition, if kids don’t have enough time to eat, they may be more likely to throw food out. It doesn’t matter how nutritious the food is if kids aren’t actually eating it.    I’m sure there will always be suggestions and ideas for improving school nutrition – we all want our kids to be healthy and well nourished. But when you look at […]

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The Benefits of Preservatives in Our Food

On Sunday mornings, you make your grocery list before heading to the store. It is easier to get your fill of fresh produce and healthier foods by performing this simple task. As the days pass, you make your meals. Almost inevitably though, by Thursday evening, you are exhausted, and it unsurprisingly becomes pizza or Chinese take-out night. Then, ingredients that should have been Thursday’s meal sit in the fridge or on the shelves until you find the vigor to cook again. Sound familiar? Luckily, preservatives help keep that food safe until you are ready to prepare your next meal. Preservatives help extend the quality and safety of food far beyond what is capable without their use. Let’s jump in and discover some basics of food preservation and how preservatives are used in food. So, what is food preservation? Food preservation is generally defined as any act or addition that inhibits undesired bacterial growth or chemical changes. You likely practice food preservation on a daily basis without even knowing it. There are two categories of preservation: chemical and physical. When you wash your raw produce or freeze your chicken, you are practicing physical preservation. Curing and pickling are examples of chemical preservation, using salt and vinegar (acetic acid) in these cases. Foods are often processed in a way that acts as a physical preservative to guarantee we have safe foods that last longer. Why are preservatives used in food? As mentioned in our Thursday evening dilemma, preservatives allow us to keep food safe much longer. Preservatives might inhibit oil from going rancid or could help a product retain its original color. All these benefits allow us to keep food safe and nutritious for far longer. This leads us into an often-overlooked benefit of food preservatives; they reduce food waste. According to […]

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3 Tips for Building a Better Snack

According to the IFIC Foundation 2019 Food and Health Survey, more than 50% of people snack at least once per day. Despite its ubiquity, snacking often gets a bad reputation for contributing too many calories and too little nutrients to our diets. But are snacks always a bad thing? When it comes to snacking, it’s important to consider your motive. Are you low on energy? Is it going to be a long time until your next meal? Are you wanting something sweet or salty? Are you thirsty? Understanding your motive for wanting a snack can be helpful in deciding what and how much to eat. Here are some ways to make sure you’re choosing the right snack for you. Build a better snack How do you decide what to eat when you’re hungry between meals? It has to taste good, but it also has to hold you over until your next meal. Research shows that fiber and protein can help us feel full. Generally speaking, it’s helpful to try to build a snack that includes multiple food groups. An example might be a banana with peanut butter and a handful of almonds or whole grain crackers, or a couple slices of cheese with sliced veggies. Plan ahead Sometimes our busy schedules prevent us from eating at exactly the “right time”—that is, when we’ve reached the perfect amount of hunger. When this happens, eating a small snack while staying hydrated can help prevent us from being too ravenous by the time we sit down for our next meal. For some people, it may be helpful to plan ahead by keeping some on-the-go snacks handy. Examples of great on-the-go snacks include prepackaged hummus and sliced carrots, string cheese and an apple, or yogurt and a protein bar. Tune in Other times we […]

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