Most people who follow a vegetarian diet don’t eat meat, fish, or poultry. Other variations involve the inclusion or exclusion of eggs, dairy, and other animal products. Most vegetarians avoid meat, poultry, and fish. Certain variations of vegetarianism may also restrict eggs, dairy, and other animal products.
To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices, and refined grains.
Types of vegetarian diets
Lacto-ovo-vegetarian diet: Eliminates meat, fish, and poultry but allows eggs and dairy products.
Lacto-vegetarian diet: Eliminates meat, fish, poultry, and eggs but allows dairy products.
Ovo-vegetarian diet: Eliminates meat, fish, poultry, and dairy products but allows eggs.
Pescatarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products.
Vegan diet: Eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.
Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish, or poultry.
Some people follow a semi-vegetarian diet: also called a flexitarian diet: which is primarily a plant-based diet but includes meat, dairy, eggs, poultry, and fish on occasion or in small quantities.
A vegan diet, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium and are at a higher risk of protein, calcium, iron, iodine, and vitamin B12 deficiencies.
A nutritional deficiency in these key micronutrients can lead to symptoms like fatigue, weakness, anemia, bone loss, and thyroid issues.
Not only do vegetarians tend to have a higher intake of several key nutrients, but vegetarianism has been associated with weight loss, reduced cancer risk, improved blood sugar, and better heart health.
vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E, and magnesium.
Here are some food sources that can be used to reduce the risk of vitamin and mineral deficiency in people who are following vegetarianism.
Calcium and vitamin D
Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarine. Be sure to check food labels. If you don’t eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
Vitamin B-12
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in folate, which may mask a deficiency in vitamin B-12 until severe problems occur. For this reason, vegans need to consider vitamin supplements, vitamin-enriched cereals, and fortified soy products.
Protein
Protein helps maintain healthy skin, bones, muscles, and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.
Omega-3 fatty acids
Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed, and soybeans are good sources of essential fatty acids. However, because the conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products supplements or both.
Iron and zinc
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. Because iron isn’t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage, and broccoli, at the same time as you’re eating iron-containing foods.
Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts, and wheat germ. Zinc is an essential component of many enzymes and plays a role in cell division and the formation of proteins.
Iodine
Iodine is a component in thyroid hormones, which help regulate the metabolism, growth, and function of key organs. Vegans may not get enough iodine and may be at risk of deficiency and possibly even goiter. In addition, foods such as soybeans, cruciferous vegetables, and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt a day provides a significant amount of iodine.
A few healthy foods to eat on a vegetarian diet are:
Including a variety of fruits, vegetables, whole grains, protein sources, and fortified foods is an easy way to ensure you’re getting appropriate nutrition.
Multivitamins and supplements are another option to bump up your intake and compensate for potential deficiencies quickly.
A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and proteins.
To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu, and seitan.
If you follow a lacto-ovo-vegetarian diet, eggs, and dairy can also boost your protein intake.
Eating nutrient-dense whole foods like fruits, vegetables, and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.
2. DASH diet
DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
This eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets
When following the DASH eating plan, it is important to choose foods that are:
Low in saturated and trans fats
Rich in potassium, calcium, magnesium, fiber, and protein
Lower in sodium
Several studies found that the DASH diet lowers blood pressure, improves the lipid panel, helps people lose weight, and reduces the risk of Type 2 diabetes and heart disease. The results have also shaped the DASH eating plan recommendation, which includes following a DASH diet with reduced sodium intake for the greatest effect on lowering blood pressure.
*1,500 milligrams (mg) of sodium lowers blood pressure even further than 2,300 mg of sodium daily.
Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a-day diet.
DASH Eating Plan—Number of Food Servings by Calorie Level
Food Group
1,200 Cal.
1,400 Cal.
1,600 Cal.
1,800 Cal.
2,000 Cal.
2,600 Cal.
3,100 Cal.
Grains
4–5
5–6
6
6
6–8
10–11
12–13
Vegetables
3–4
3–4
3–4
4–5
4–5
5–6
6
Fruits
3–4
4
4
4–5
4–5
5–6
6
Fat-free or low-fat dairy products
2–3
2–3
2–3
2–3
2–3
3
3–4
Lean meats, poultry, and fish
3 or less
3–4 or less
3–4 or less
6 or less
6 or less
6 or less
6–9
Nuts, seeds, and legumes
3 per week
3 per week
3–4 per week
4 per week
4–5 per week
1
1
Fats and oils
1
1
2
2–3
2–3
3
4
Sweets and added sugars
3 or less per week
3 or less per week
3 or less per week
5 or less per week
5 or less per week
≤2
≤2
Maximum sodium limit
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
2,300 mg/day
Table No 01: Table shows examples of daily and weekly servings that meet DASH eating plan targets for a-day diet.
DASH Eating Plan—Significance
Food Group
Significance of Each Food Group to the DASH Eating Plan
Grains
Major sources of energy and fiber
Vegetables
Rich sources of potassium, magnesium, and fiber
Fruits
Important sources of potassium, magnesium, and fiber
Fat-free or low-fat dairy products
Major sources of calcium and protein
Lean meats, poultry, and fish
Rich sources of protein and magnesium
Nuts, seeds, and legumes
Rich sources of energy, magnesium, protein, and fiber
Fats and oils
The DASH study had 27% of calories as fat, including fat in or added to foods
Sweets and added sugars
Sweets should be low in fat
Tabble No 02: Table shows the food groups of dash eating plan and their significance
3. Mediterranean Diet
Key principles of the Mediterranean diet:
Focus on plant-based foods: This includes fruits, vegetables, whole grains, legumes, and nuts.
Choose healthy fats: Olive oil is the primary source of fat in the Mediterranean diet. It’s rich in monounsaturated fatty acids, other healthy fats include avocados, nuts, and seeds.
Enjoy moderate amounts of fish and seafood: Fish and seafood are a good source of protein and omega-3 fatty acids, which are beneficial for brain and heart health. Aim to eat fish and seafood twice a week.
Limit red meat and processed meats: Red meat and processed meats are high in saturated fat and cholesterol, which can increase the risk of heart disease.
Include dairy in moderation: Dairy products like yogurt and cheese are good sources of calcium and protein. Choose low-fat or fat-free dairy products to keep your saturated fat intake in check.
Drink plenty of water: Water is essential for good health. Aim to drink eight glasses of water per day.
The Mediterranean diet has been linked to a number of health benefits, including:
Reduced risk of heart disease: The Mediterranean diet can help lower your blood pressure, cholesterol levels, and risk of heart attack and stroke.
Reduced risk of type 2 diabetes: The Mediterranean diet can help you control your blood sugar levels and reduce your risk of developing type 2 diabetes.
Reduced risk of cancer: The Mediterranean diet may help protect against certain types of cancer, such as breast cancer and colon cancer.
Improved brain health: The Mediterranean diet may help improve cognitive function and reduce the risk of dementia.
Weight loss: The Mediterranean diet can help you lose weight or maintain a healthy weight.
4. Gluten-free Diet
A dietary regimen that excludes gluten, a protein present in wheat, barley, and rye, is known as a gluten-free diet. This is particularly crucial for individuals diagnosed with celiac disease, an autoimmune disorder where gluten prompts the immune system to attack the small intestine, causing symptoms like diarrhea, bloating, and malnutrition, even with minimal gluten intake.
Additionally, a gluten-free diet can be advantageous for those with non-celiac gluten sensitivity, a condition characterized by digestive symptoms or other health issues following gluten consumption. While the exact cause of non-celiac gluten sensitivity remains unclear, it is believed to involve a distinct immune response to gluten compared to celiac disease.
Some individuals opt for a gluten-free diet for various reasons, such as enhancing overall health or weight loss. However, it’s important to note that there is no substantiated evidence supporting the benefits of a gluten-free diet for individuals who do not have celiac disease or non-celiac gluten sensitivity.
Gluten-free foods according to food groups
Fruits and vegetables: All fresh fruits and vegetables are naturally gluten-free, for example, berries, apples, bananas, oranges, leafy greens, broccoli, carrots, and potatoes.
Meat and poultry: Fresh meat and poultry, such as chicken, beef, pork, lamb, and fish, are all naturally gluten-free.
Seafood: Fish and shellfish are also naturally gluten-free, for example, salmon, tuna, shrimp, crabs, and oysters.
Beans, legumes, and nuts: Beans, lentils, chickpeas, tofu, tempeh, nuts, and seeds are all packed with protein and fiber, and they’re all naturally gluten-free.
Grains: Not all grains are gluten-free, but there are plenty of delicious options to choose from, such as quinoa, rice, corn, millet, buckwheat, and gluten-free oats.
Dairy products: Most dairy products, such as milk, cheese, yogurt, and butter, are naturally gluten-free.
Fats and oils: Olive oil, avocado oil, coconut oil, and other healthy fats are all naturally gluten-free.
It’s important to read labels carefully to make sure products are gluten-free and haven’t been cross-contaminated with gluten-containing ingredients.
Foods to be avoided in the gluten-free diet
Grains containing gluten
Wheat: This includes all forms of wheat, such as durum, spelt, kamut, einkorn, emmer, and semolina. Avoid wheat bread, pasta, cereals, crackers, cookies, cakes, pastries, and anything made with wheat flour.
Barley: Barley is commonly found in beer, malt beverages, malt vinegar, barley flour, and some processed foods.
Rye: Rye flour is often used in breads, crackers, and some cereals.
Triticale: A cross between wheat and rye, triticale is sometimes used in flour blends and baked goods.
Other gluten-containing foods:
Malt: Malt is derived from barley and can be found in malt extract, malt syrup, malt vinegar, and some processed foods.
Brewer’s yeast: Brewer’s yeast is sometimes used in breads and other baked goods.
Wheat germ: Wheat germ is the nutrient-rich of the wheat kernel and can be found in some cereals and granola bars.
Hydrolyzed vegetable protein (HVP): HVP can be derived from wheat and is sometimes used in processed foods as a flavoring agent.
Soy sauce: Traditional soy sauce is made with wheat, but gluten-free versions are available.
Imitation meat products: Some imitation meat products may contain gluten-containing ingredients, such as wheat flour or breadcrumbs.
Hidden gluten:
Gluten can also be found in unexpected places, such as:
Salad dressings: Some salad dressings may contain wheat flour or malt vinegar.
Soups and broths: Some soups and broths may contain barley or wheat flour.
Sauces and dips: Some sauces and dips may contain wheat flour or soy sauce.
Candy and chocolate: Some candy and chocolate bars may contain wheat flour.
Coffee creamers: Some coffee creamers may contain wheat flour.
5. Lactose-free Diet
A lactose-free diet is an eating plan that restricts or eliminates lactose, a type of sugar naturally found in milk and milk products. People with lactose intolerance, a condition where the body has difficulty digesting lactose, often follow this diet to manage symptoms like bloating, gas, diarrhea, and abdominal cramps.
Lactose-free foods:
Plant-based milk: Soy milk, almond milk, oat milk, coconut milk, and other plant-based milk are naturally lactose-free and can be used in place of cow’s milk in most recipes.
Fruits and vegetables: All fruits and vegetables are naturally lactose-free and provide essential nutrients like vitamins, minerals, and fiber.
Meat and poultry: Meat and poultry are naturally lactose-free and good sources of protein.
Eggs: Eggs are another good source of protein and are naturally lactose-free.
Grains: Whole grains like brown rice, quinoa, and oats are lactose-free and provide complex carbohydrates, fiber, and other nutrients.
Yogurt: Many yogurts contain lactose, but some lactose-free varieties are available.
Cheese: Most cheeses contain lactose, but aged cheeses like cheddar and Swiss typically have lower amounts.
Ice cream: Regular ice cream is made with milk and cream, so it’s high in lactose.
Butter: Butter is made from milk fat, so it contains lactose.
Whey: Whey is a milk protein often found in processed foods like protein bars, baked goods, and salad dressings.
Casein: Casein is another milk protein that may be present in some processed foods. While not lactose itself, it can sometimes trigger digestive symptoms in people with lactose intolerance.
6. Paleo Diet
The Paleo diet, also called the caveman or Stone-Age diet, is a dietary pattern based on the consumption of wild foods that were frequently consumed during the Paleolithic era (2.5–0.01 million years before present) (Jönsson et al., 2009). It is an eating plan based on the foods our hunter-gatherer ancestors are believed to have eaten during the Paleolithic era, which lasted from about 2.5 million to 10,000 years ago. Most definitions included the following food groups: fruits, vegetables, meat, fish, nuts, and eggs and, excluded grains, pulses, and dairy products, as well as sugar, salt, and processed food.
(Blomquist et al., 2018; Manousou et al., 2018; Otten et al., 2019).
Paleo diet is a diet low in carbohydrates (24.5% of energy intake) and high in protein (29.6% of energy intake), cholesterol (835 mg·day−1) and polyunsaturated fatty acids (15.3% of energy intake).
Here are some of the key principles of the Paleo Diet:
Focus on whole, unprocessed foods: This means eating foods that are as close to their natural state as possible.
Limit processed foods: Processed foods are often high in unhealthy fats, added sugars, and sodium. They are also often low in nutrients.
Avoid grains: Grains, such as wheat, rice, and corn, were not a major part of the Paleolithic diet. Some people who follow the Paleo Diet avoid all grains, while others allow for moderate amounts of certain whole grains.
Limit legumes: Legumes, such as beans, lentils, and peas, were also not a major part of the Paleolithic diet. Some people who follow the Paleo Diet avoid all legumes, while others allow for moderate amounts.
Avoid dairy products: Dairy products were not available to Paleolithic humans. Some people who follow the Paleo Diet avoid all dairy products, while others allow for moderate amounts of certain dairy products, such as yogurt and cheese.
Eat plenty of fruits and vegetables: Fruits and vegetables are a good source of vitamins, minerals, and fiber. They are also low in calories and fat.
Eat lean protein: Lean protein sources, such as fish, poultry, and beans, can help you feel full and satisfied.
Eat healthy fats: Healthy fats, such as those found in nuts, seeds, and avocados, are important for heart health and brain function.
The Paleo Diet includes foods, such as
Fruits: berries, apples, bananas, oranges, etc.
Vegetables: leafy greens, broccoli, carrots, onions, etc.
Meat: lean beef, chicken, fish, lamb, etc.
Nuts and seeds: almonds, walnuts, chia seeds, flaxseeds, etc.
Healthy fats: olive oil, avocado oil, coconut oil, etc.
The Paleo Diet excludes foods that were not available in the Paleolithic era, such as:
Grains: wheat, rice, corn, oats, etc.
Legumes: beans, lentils, chickpeas, peanuts, etc.
Dairy products: milk, cheese, yogurt, etc.
Processed foods: sugary drinks, packaged snacks, refined oils, etc.
7. Keto Diet
A ketogenic diet primarily consists of high fat intake, moderate protein consumption, and low carbohydrate intake. The macronutrient distribution typically ranges from approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. For instance, in a 2000 kcal per day diet, the carbohydrate allowance would amount to approximately 20 to 50 grams daily.
The primary goal of the ketogenic diet is to induce a state of ketosis in the body, where it shifts from using glucose as its primary fuel source to burning fat for energy.
Here are key principles of the ketogenic diet:
Low Carbohydrate Intake: The cornerstone of the ketogenic diet is reducing carbohydrate intake. Typically, followers aim to consume around 5-10% of their daily calories from carbohydrates. This drastic reduction in carbs forces the body to seek alternative sources of energy.
Moderate Protein Intake: Protein intake is moderate in the ketogenic diet, comprising about 20-25% of daily calories. Consuming too much protein can potentially interfere with ketosis, as excess protein can be converted into glucose through a process called gluconeogenesis.
High Fat Consumption: The majority of calories in a ketogenic diet come from fats, making up approximately 70-75% of daily caloric intake. Healthy fats such as avocados, olive oil, nuts, and seeds are emphasized.
Ketosis: When carbohydrate intake is limited, the body begins to break down fats into molecules called ketones in the liver. These ketones then serve as an alternative energy source for the brain and body, putting the individual in a state of ketosis.
8. Intermittent fasting
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn’t prescribe specific foods to eat but instead focuses on when you should eat. The primary goal of intermittent fasting is to promote weight loss, improve metabolic health, and potentially offer other health benefits.
There are several popular methods of intermittent fasting, including:
16/8 method: This method involves daily fasts of 16 hours for men and 14-15 hours for women. During the remaining 8-10 hours, you can eat freely. For example, you might eat between noon and 8 p.m. and fast for the remaining 16 hours.
5:2 diet: This approach involves eating normally for five days of the week and restricting calorie intake to 500-600 calories on two non-consecutive days.
Eat-Stop-Eat: This method involves fasting for a full 24 hours once or twice a week. For example, you might eat dinner at 7 p.m. and then not eat again until 7 p.m. the next day.
Alternate-day fasting: This approach involves alternating between days of regular eating and days of either partial or complete fasting.
Warrior Diet: This method involves eating small amounts of raw fruits and vegetables during the day and having one large meal at night within a 4-hour eating window.
