If you’re a vegetarian or vegan, the important thing to remember is that you need to eat a balanced diet to make sure you’re getting all the nutrients your body needs.
Whatvegetarians eat
There are different types of vegetarians but in general they do not eat any meat, fish, seafood or animal by-products such as gelatine, but the majority of vegetarians do eat some animal products, mainly milk, cheese (made with vegetarian rennet) and eggs.
Some people eat a mostly vegetarian diet, but also eat fish.
Whatvegans eat
Vegans don’t eat any foods of animal origin. This includes meat, fish and dairy foods, and also honey.
If you’re a vegan, you need to make sure you’re getting enough protein and iron, but it can also be difficult to get enough vitamin B12. Good sources of this vitamin include:
- yeast extract
- fortified bread
- fortified breakfast cereals
Healthy eating for vegetarians and vegans
The main healthy eating messages are the same for everybody. As part of a healthy balanced diet, you should:
- eat at least five portions of a variety of fruit and vegetables every day
- base meals on starchy foods such as potatoes, bread, rice, pasta and other starchy carbohydrates
- try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead
- try to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil
- eat some protein foods such as dairy products, eggs or pulses
- cut down on sugar
- watch how much salt you eat
- drink six to eight glasses of fluid a day
- may need to consider fortified foods and or supplements for certain nutrients for example Vitamin B12
Getting enough protein
It’s important to make sure you’re getting enough protein. You should try to include a mixture of foods that have lots of protein every day. These include:
- pulses
- nuts and seeds
- eggs
- soya and soya products such as tofu
- mycoprotein (sold as Quorn)
- wheat proteins such as cereals, bread, rice and maize
- milk and dairy products
Getting enough iron
Although meat is the best source of iron, it can also be found in:
- pulses
- green vegetables such as watercress, broccoli, spring greens and okra
- bread
- fortified breakfast cereals
Remember that it’s easier to absorb iron from food if you eat it with foods that contain vitamin C, so have some fruit or vegetables, or a glass of fruit juice with your meal.
Cutting down on tea and coffee could help to improve iron levels in the body.
Getting enough selenium
It’s important to make sure you’re getting enough selenium because your immune system needs it to function properly.
Meat, fish and nuts are the best sources of selenium, so if you’re a strict vegetarian, it’s important to make sure you’re eating enough nuts. Brazil nuts are a particularly good source, so try to eat a couple every day.
Bread and eggs also provide some selenium.
If you eat a mostly vegetarian diet but also eat fish, you should be getting enough selenium.
FAQs
Overview. Vegetarians don't eat any food products made from meat, fish, shellfish, crustacea (such as prawns or crab) or animal by-products (such as gelatine or rennet). Vegans don't eat any food products that come from animals, including dairy products and eggs.
What is the difference between a vegetarian and a vegan person? ›
Lacto-vegetarian – people who do not eat meat, seafood and eggs, but include dairy foods and plant foods. Ovo-vegetarian – people who do not eat meat, seafood and dairy foods, but include eggs and plant foods. Vegan – people who avoid all animal foods and only eat plant foods.
What do pescatarians eat? ›
The benefits of being a pescatarian might get you hooked. Pescatarians have a lot in common with vegetarians. They eat fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. But there's one way they part company from vegetarians: Pescatarians eat fish and other seafood.
What are vegan foods? ›
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs.
Is it healthier to be a vegetarian or a vegan? ›
Both diets share many of the same benefits, though vegan diets might be a little healthier. Also, you may miss out on some nutrients, like vitamin B12, when eating plant-based diets. Talk to a registered dietitian about trying these diets and to ensure you are eating a well-rounded, balanced diet.
Do vegetarians eat butter? ›
Vegetarian diets vary in what foods they include and exclude: Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
What does a flexitarian eat? ›
What is the Flexitarian Diet?
- Eat mostly fruits, vegetables, legumes, and whole grains.
- Focus on protein from plants instead of animals.
- Be flexible and incorporate meat and animal products from time to time.
- Eat the least processed, most natural forms of foods.
- Limit added sugar and sweets.
There is no direct statement on the subject by Jesus in the New Testament. The story of Jesus feeding fish to people would support the view that Jesus may have been a pescatarian. Paul seems to have been more open to meat eating, but even Paul was open to vegetarianism.
What is a carnitarian? ›
Nowadays many people have become vegan or vegetarian, but for someone like me, I could never give up meat. That is why I am here to talk about another option, being a carnitarian. A carnitarian is when you don't eat fish or seafood and it turns out it's very good for your health.
Do vegans eat potatoes? ›
The answer is, yes, potatoes are a plant and therefore vegans can eat potatoes. In fact, potatoes, a starchy, nutrient-rich vegetable, make a great part of a vegan food diet because they're plant-based.
Well, the short answer is yes! Unless they are vegan (meaning they don't eat dairy products, eggs, or any other products which are derived from animals), some vegetarians do eat eggs and belong to a group known as lacto-ovo-vegetarians which according to the Vegetarian Society is the most common type of meatless diet.
Do vegetarians eat cheese? ›
Vegetarians choose not to eat meat, poultry, or seafood but often consume non-meat animal products (NMAPs), such as cheese, eggs, and milk, that can be derived from intensive farming, a process critics claim is cruel.
Can vegans eat eggs? ›
People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey. About 3% of Americans follow a vegan diet. Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases.
Do you lose more weight being vegan or vegetarian? ›
Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss. Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.
