Which Nutrition Type Suits Me?

Nutrition plays a crucial role in our health and lifestyle. There are different nutrition types, each distinguished by the types of food consumed. Three common types are omnivorous (mixed diet), vegetarian, and vegan nutrition. Each has its own characteristics and principles.

Mixed Diet (Omnivorous Diet)

A mixed diet is the most widespread form of nutrition, incorporating a balanced intake of both animal and plant-based foods. People following a mixed diet consume meat, fish, vegetables, fruits, grains, and dairy products to ensure a diverse nutrient intake.

Vegetarian & Vegan Diets

Vegetarian and vegan diets involve avoiding animal products to varying degrees. While vegetarians eliminate meat and fish, some still include dairy and eggs in their diet. In contrast, vegans—who follow the strictest form of vegetarianism—avoid all animal-derived products. This is not a diet in the traditional sense but often a matter of personal beliefs. When properly managed, nutrient deficiencies are generally not a concern.

Vegetarian Diet

There are different types of vegetarianism, each with varying levels of restriction. What they all have in common is avoiding meat and often other products derived from slaughtered animals (e.g., gelatin). The main types include:

• Ovo-Lacto-Vegetarians: Consume both eggs and dairy products alongside plant-based foods.
• Ovo-Vegetarians: Eat eggs but exclude dairy products.
• Lacto-Vegetarians: Include dairy in their diet but avoid eggs.
• Pescetarians: A more moderate form of vegetarianism, where individuals avoid meat but still consume fish and other animal products.
• Fruitarianism & Veganism: The strictest forms of vegetarianism. Fruitarians, a subset of vegans, only consume plant-based foods that can be harvested without harming the plant.

The reasons for avoiding meat and animal products can be ethical, religious, health-related, or environmental.

Vegan Diet

A vegan diet involves completely eliminating meat, fish, and all animal-derived foods, including honey, eggs, dairy, and gelatin. Many vegans also extend this philosophy to other aspects of life, avoiding animal-derived materials such as leather, wool, down, and silk in clothing. They also prefer cruelty-free cosmetics, medications, and cleaning products that do not contain animal ingredients or involve animal testing.

Fortunately, there are many plant-based alternatives available today:

• Meat substitutes: Seitan (wheat protein), tofu, and textured soy protein.
• Milk alternatives: Rice milk, soy milk, and coconut milk.
• Gelatin substitutes: Agar, locust bean gum, or fruit pectin for vegan recipes.

A balanced and conscious approach is essential in a vegan diet. Vegans need to pay special attention to ensuring adequate intake of Vitamin B12, calcium, and iron, as well as maintaining a balanced combination of essential fats and amino acids.

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