Vegan and vegetarian diets involve limiting or excluding animal-based foods and may be followed for health, ethical, environmental, or personal reasons.
What does a vegetarian diet include?
A vegetarian diet excludes meat and fish but may include:
dairy products
eggs
There are different types of vegetarian diets depending on which foods are included, such as lacto-ovo vegetarian (dairy and eggs), lacto-vegetarian (dairy but no eggs), and ovo-vegetarian (eggs but no dairy).
What does a vegan diet include?
A vegan diet excludes all animal-derived foods, including:
meat and fish
dairy products
eggs
honey
It's based entirely on plant-based foods, such as:
legumes
grains
vegetables and fruits
nuts and seeds
Are they healthy?
Both diets can be nutritionally adequate and healthy when they are:
well planned
varied
sufficient in energy and nutrients
However, special attention should be paid to certain nutrients, including:
protein
iron
vitamin B12
calcium
omega-3 fatty acids
vitamin D and iodine
In a vegan diet, vitamin B12 must be obtained from fortified foods or supplements, as unfortified plant foods aren't reliable sources.
What matters most?
Choosing a vegan or vegetarian diet doesn't automatically guarantee better health or weight loss.
Food quality, appropriate portion sizes, and overall dietary balance are key factors.
As with any eating pattern, long-term sustainability and consistency matter more than strict rules.
The bottom line
Vegan and vegetarian diets can be healthy choices when they meet nutritional needs and are appropriately tailored to the individual.
The key is careful planning and overall diet quality.