NUTRITION PLANS

vegan diet

What to Eat:

Focus on fruits, vegetables, whole grains, legumes, nuts, and seeds.

  • What to Avoid:

    Eliminate all animal products, including meat, poultry, fish, dairy, eggs, and honey.

  • Benefits:

    • Health: Can reduce the risk of heart disease, type 2 diabetes, and certain cancers.

    • Environmental: Reduces the environmental impact of food production.

  • Risks:

    • Nutrient Deficiencies: Requires careful planning to ensure adequate intake of certain nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids.

    • Social Challenges: Can be difficult to maintain in social situations where animal products are commonly consumed. 

Foods to Include in a Vegan Diet: 

  • Grains: Quinoa, oats, brown rice, whole wheat bread.

  • Legumes: Beans, lentils, chickpeas.

  • Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds.

  • Fruits and Vegetables: A wide variety of fresh, colorful options.

  • Plant-Based Milks: Soy milk, almond milk, oat milk.

  • Tofu and Tempeh: Good sources of plant-based protein.

  • Nut Butters: Peanut butter, almond butter. 

pescatarian diet

A pescatarian diet is a primarily plant-based eating pattern that includes fish and seafood, while excluding meat and poultry, and often includes eggs and dairy. 

Here's a more detailed breakdown:

  • Core Principles:

    • Plant-Based Focus: The foundation of a pescatarian diet is a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. 

    • Seafood Inclusion: Fish and other seafood are the primary sources of animal protein. 

    • Meat Exclusion: Pescatarians avoid red meat, poultry, and other land animal products. 

    • Optional Inclusion: Some pescatarians may also include eggs and dairy products. 

  • Potential Benefits:

    • Nutrient-Rich: The diet can be rich in vitamins, minerals, fiber, and phytochemicals from plant-based foods, as well as omega-3 fatty acids from seafood. 

    • Heart Health: The emphasis on plant-based foods and omega-3-rich seafood may contribute to a reduced risk of cardiovascular disease. 

    • Versatile and Flexible: Compared to vegetarian and vegan diets, pescatarianism can be easier to follow and meet nutritional needs. 

  • Examples of Foods:

    • Seafood: Salmon, tuna, cod, shrimp, scallops, crab, lobster, and other types of fish and shellfish. 

    • Plant-Based: Vegetables, fruits, whole grains, legumes, nuts, seeds, tofu, and other plant-based protein sources. 

    • Optional: Eggs and dairy products like milk, yogurt, and cheese. 

  • Important Considerations:

    • Variety: Aim for a variety of fish and seafood, as well as a wide range of plant-based foods, to ensure a balanced and nutritious diet. 

    • Sustainability: Be mindful of the environmental impact of your seafood choices and choose sustainably sourced options. 

    • Nutrient Deficiencies: While pescatarianism can be a healthy way to eat, it's important to be aware of potential nutrient deficiencies, such as vitamin D, and consider supplementation if necessary. 

vegetarian diet

Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet vary but include health benefits. Following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.

But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. These diets may not include enough fruits, vegetables, whole grains and nutrient-rich foods.

With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.

The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

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.

  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.

  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.

  • Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.

Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. This is sometimes called a flexitarian diet.

Planning a healthy vegetarian diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.

At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that's right for you.