Veganvegan and vegetarian diets are based on restricting or excluding animal-based foods and can be followed for health, ethical, environmental, or personal reasons.
What does a vegetarian diet include?
A vegetarian diet excludes meat and fish, but can include:
dairy products
eggs
There are different forms depending on what someone chooses to eat, for example lacto‑ovo vegetarian (dairy and eggs), lacto‑vegetarian (dairy with no eggs), and ovo‑vegetarian (eggs with no dairy).
What does a vegan diet include?
A vegan diet excludes all animal-based foods, such as:
meat and fish
dairy
eggs
honey
It's based exclusively on plant foods, such as:
legumes
cereals
vegetables and fruits
nuts and seeds
Are they healthy?
Both kinds of diet can be complete and healthy, when they're:
well-designed
varied
sufficient in energy and nutrients
However, special attention is needed for certain nutrients, such as:
protein
iron
vitamin B12
calcium
omega-3 fats
In a vegan diet, vitamin B12 usually requires special care.
What matters most?
Choosing a vegan or vegetarian diet doesn't guarantee better health or weight loss on its own
The quality of food, the right amounts, and overall balance are key factors
Just like any eating pattern, sustainability and consistency over time matter more than strict rules
Conclusion
Vegan and vegetarian diets can be healthy choices, when they meet your body's needs and are properly tailored to the person.
The key is good planning and the overall quality of your diet.