A vegetarian diet excludes meat, poultry, and fish, but may include animal products such as milk, cheese, yogurt, eggs, and honey. Depending on the foods included, vegetarian diets can be classified as lacto-ovo vegetarian (dairy and eggs), lacto-vegetarian (dairy only), or ovo-vegetarian (eggs only). Learn more about vegan diet.
A vegan diet excludes all foods and ingredients of animal origin, including dairy products, eggs, honey, and gelatin. For many people, veganism also extends beyond food choices to avoiding animal-derived products, such as leather and wool, as well as cosmetics tested on animals.
When properly planned, both vegetarian and vegan diets can support good health at all stages of life. They may also be associated with lower body weight, blood pressure, and cholesterol levels, as well as a reduced risk of type 2 diabetes and heart disease. However, these benefits depend on a balanced diet rich in vegetables, fruits, whole grains, legumes, nuts, and seeds, rather than relying heavily on ultra-processed foods.
Vegan diets require special attention to certain nutrients, including vitamin B12, vitamin D, calcium, iron, zinc, iodine, and omega-3 fatty acids. Vitamin B12 must be obtained from supplements or fortified foods, as plant-based foods are not reliable sources of this vitamin. Adequate calcium and protein intake is also important for maintaining bone health and reducing the risk of fractures.
Consulting a registered dietitian is recommended when following a vegetarian or vegan diet to ensure balanced nutrition and prevent deficiencies. This is especially important for children, pregnant or breastfeeding women, older adults, and people with certain health conditions, as their nutritional needs may require additional attention.