What applies to vegan and vegetarian diets?

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.