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Galaxies of Vegetarian Diets

Classic Vegetarian
Vegan Diet
Raw Vegan
Fruitarian Diet
Lacto-Vegetarian
Ovo-Vegetarian
Lacto-Ovo Vegetarian
Flexitarian Diet
Pescatarian Diet
Pollo Vegetarian Diet
Sustainatarian

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Classic Vegetarian
A classic vegetarian diet is a plant-based meal plan that excludes meat, poultry, and seafood. Common feature of all Vegetarian diets is an increased consumption of fruits, vegetables, whole grains, legumes, nuts, seeds, and fiber, with lower saturated fat and their refrain from animal proteins with main protein intake coming here from plant-based sources, like tofu, tempeh, and lentils.

Vegetarian diets are typically high in antioxidants and phytochemicals compared to a diet including meat.

Foods to Eat

All plant-based products are good to eat here. The main challenge in vegetarian diets is providing sufficient amount of daily proteins from plant-based sources. Tofu, seeds, nuts and legumes are the best protein sources here.

Foods to Avoid

All animal, fish and other sea-based products must be strictly avoided. That applies not only to animal and fish proteins but also to all derivatives from them. That fully includes - to list the few - Eggs, Milk and Cheese and all their sub-products.

Diet Limitations and Known Concerns

The classic vegetarian diet, which excludes meat and fish, has numerous health benefits. However, it also has potential limitations and concerns if not well-planned. These include:
  • Risk of Nutritional Deficiencies
    • Protein: While vegetarians can get protein from plant sources like legumes, tofu, and nuts, it may be harder to consume all essential amino acids compared to animal-based proteins.
    • Vitamin B12: Found primarily in animal products, this vitamin is often deficient in vegetarian diets, leading to potential risks of anemia and neurological issues.
    • Iron: Plant-based iron (non-heme iron) is less bioavailable than heme iron from animal sources, increasing the risk of iron-deficiency anemia.
    • Zinc: Found in meat and seafood, zinc is important for immunity and wound healing. Plant-based sources are less readily absorbed.
    • Omega-3 Fatty Acids: Essential fatty acids like EPA and DHA, primarily found in fatty fish, are limited in a vegetarian diet.
    • Calcium and Vitamin D: Those who avoid dairy or don't consume fortified foods may have deficiencies in these nutrients, which are crucial for bone health.
  • Imbalanced Macronutrient Intake
    • Some vegetarians may consume too many carbohydrates from grains and starchy foods and insufficient fats or proteins, leading to an unbalanced diet.
    • Overeating refined carbs can lead to blood sugar imbalances and weight gain.
  • Digestive Issues: A sudden increase in fiber-rich foods, such as legumes, whole grains, and vegetables, may lead to bloating, gas, and other digestive discomforts, especially for individuals unaccustomed to high-fiber diets.
  • Social and Practical Challenges
    • Limited Food Options: Dining out or attending social events can be challenging due to limited vegetarian options.
    • Cultural Barriers: In some cultures, vegetarian diets may be less understood or harder to accommodate.
    • Meal Preparation: Planning and preparing balanced vegetarian meals may require more effort and knowledge.
  • Risk of Insufficient Caloric Intake: Plant-based foods are often lower in calories, and some vegetarians may unintentionally consume too few calories, leading to fatigue, weight loss, or malnutrition.
  • Psychological Concerns
    • Some individuals may develop restrictive eating patterns or feel anxiety over food choices when trying to adhere strictly to vegetarianism, potentially increasing the risk of eating disorders.
    • Social pressures or judgment from others about dietary choices can create stress.
Vegan Diet
A Vegan Diet is one of the most restrictive vegetarian diets. It is a strictly plant-based diet that completely excludes all animal products, such us: meat, fish, dairy, eggs, honey, and gelatin. Vegans eat foods like vegetables, fruits, nuts, seeds, whole grains and soy foods like tofu. Vegans may choose to follow this diet for ethical, environmental, or health reasons. However, it can be difficult to get enough protein, iron, and vitamin B12 on a vegan diet. Vegan junk food can also be high in calories and low in nutrients.

Foods to Eat

Vegans eat foods like:
  • Vegetables
  • Fruits
  • Nuts and seeds, like: hemp, flax and chia seeds
  • Whole grains and cereals
  • Seaweed
  • Calcium-enhanced pant-milks and yougurts, such us: soy milk, coconut milk, oat milk etc.
  • Soy foods like tofu
  • Plant-based meat substitutes like tempeh and seitan
  • Plant-based protein pasta and noodels
  • Sprouted and fermented plant food

Foods to Limit

Vegans should limit all heavely-processed plant-based meat substututes, like:
  • Vegan burgers
  • Vegan fish fillets
While not being forbidden in Vegan Diet, they provide a little nutritional value and can be loaded with various food additives to artificially create a "taste of meat".

Foods to Avoid

Vegans completely exclude all animal products and their sub-products, such us:
  • Meat
  • Fish
  • Dairy
  • Eggs
  • Honey
  • Gelatin
Note, Vegan Diet is not for everyone - always contact your doctor before starting Vegan Diet.
Raw Vegan Diet
If a Vegan Diet is an extreme form of Vegetarian Diet, then the Raw Vegan Diet is an extreme form of Vegan Diet itself. Raw-Veganists eat a strictly plant-based uncooked or minimally heated foods, typically not exceeding a temperature of 118°F (48°C). Raw-Veganists believe that raw foods are more nutritionally reach and easy to digest, as cooking destroys enzymes and vitamins in food. However, similar to regular Vegan Diet, this raw diet type can be nutritionally deficient lacking important microelements, especially vitamin B12, calcium, and iron.

Foods to Eat

Some of the most popular Raw Vegan food include following food staples:
  • Fruits
  • Vegetables & Leafy Greens
  • Nuts & Seeds
  • Nut Butter
  • Sprouted Grains
  • Seeweed
  • Plant-based milks
  • Cold-pressed vegetable oils
  • Tofu and other fermented foods.

Foods to Avoid

Foods the Raw Vegans are not allowed to eat under any circumstances:
  • Meat, Fish and Seafood
  • Eggs
  • Pasteurized Juices
  • Honey
  • Regular Milk
  • Seeweed
  • Pasta and noodels
  • Refined Oils
  • All processed foods and snacks
Note, being an extreme form of Vegetarian Diet, Raw Vegan Diet can pose health risks due to a lack of nutrients, including protein-, Vitamin B12- and Iron & Zinc deficiencies. It is not meant for everyone. Always contact your doctor before starting Raw Vegan Diet.
Fruitarian Diet
Fruitarianism is a form of highly restricted raw vegan diet, centered around fruit consumption. One of the famous followers of this diet was Apple's Founder and CEO Steve Jobs. Many Fruitarian consume small amounts of vegetables, but most avoid nuts (even in raw form). Some extreme group of fruitarians eat only fruits that has fallen to the ground and strongly avoid any seeds because consider them a living organisms with a potential to become a living plants in future.

Foods to Eat

As the diet name suggets, Fruiterians eat fruits:
  • Fruits, such us: Apple, Oranges, Bananas, Grapefruit, Pomegranate, Mangoes, Grape, Kiwi, Watermelon, Cherries, Pineapple, Pears, Plums, Papaya, Peaches, Apricot, Guava, Lime, Lychee
  • Tomatoes and Avocados are also allowed as they considered to be the fruits
  • Berries, like: Strawberries, Raspberries, Blueberries, Blackberries ...

Foods to Avoid

Below products are absolutely no-no in Fruiterian Diet:
  • Any and all animal products: eggs, poultry, pork, beef, and dairy products like milk, yogurt, and cheese
  • Grains: all grains and grain products, including sprouted grains
  • Beans and legumes: chickpeas, lentils, peas, soybeans, and peanuts
  • All starchy vegetables, like potatoes are not allowed
  • Processed foods: any foods that are processed, i.e. was fried, boiled, or heated over a temperature of 118°F (48°C)
Note: Due to extreme character of this diet most healthcare professionals don't recommend a fruitarian diet for the long term.
According to the public sources, fruitarian diet can lead to several health problems, including:
  • Nutrient deficiencies: Fruit doesn't contain all the nutrients the body needs, including protein, calcium, iron, and vitamins B and D.
  • Tooth decay: Fruit's high sugar content can lead to tooth decay.
  • Metabolic slowdown: The body may go into starvation mode, slowing down metabolism to conserve energy.
  • Weight gain: It can be hard to eat enough calories to meet your needs on a fruitarian diet.
  • Anemia: a lack of vitamin B12 can lead to anemia.
  • Bone issues: a lack of calcium can lead to osteoporosis, and a lack of vitamin D can lead to rickets and osteomalacia.
  • Immune system dysfunction: a fruitarian diet can reduce your immune system.
  • Non-alcoholic fatty liver disease: The liver metabolizes fructose, a simple sugar found in fruit, which can lead to fat buildup and insulin resistance.
  • Blood sugar spikes: a fruitarian diet can lead to blood sugar spikes.
  • Other health problems associated with a fruitarian diet include: Tiredness, Lethargy, Starvation mode, and Malnourishment.
Note: Fruiterian Diet is not for everyone - always consult your doctor and nutritionist before deciding to switch to Fruitarian Diet.
Lacto-Vegetarian Diet
Lacto-vegetarians are the classic a plant-based Vegetarians who allowed to consume dairy as additional source of protein. That includes milk, butter, cheese, yogurt, and ice cream. The largest groups of Lacto-vegetarians are the followers of Hinduism and Sikh religions.

Foods to Eat

Foods that Lacto-Vegetarians eat:
  • Dairy: milk, cheese, yogurt, butter, sour cream, ice cream, ghee, cream, and kefir
  • Whole grains: rice, quinoa, oats, and barley
  • Fruits and Vegetables: a variety of fruits and vegetables
  • Legumes: Beans, chickpeas, and lentils
  • Nuts and seeds: A variety of nuts and seeds
  • Honey, Agave Syrup: as a sweeteners

Foods to Avoid

Being a part of broader Vegetarian Family all Lacto-Vegetarians strongly avoid animal proteins, such us:
  • Meat
  • Fish
  • Poultry and Fowl
Ovo-Vegetarian Diet
Ovo-vegetarians are the vegetarians who is allowed to consume eggs and eggs-based products. Like classic Vegetarians, Ovo-vegetarians avoid meats and other animal products.

Foods to Eat

  • Eggs and eggs-based products
  • Whole grains: rice, quinoa, oats, and barley
  • Fruits and Vegetables: a variety of fruits and vegetables
  • Legumes: Beans, chickpeas, and lentils
  • Nuts and seeds: A variety of nuts and seeds
  • Honey, Agave Syrup: as a sweeteners

Foods to Avoid

  • Meat
  • Fish and Seafood
  • Poultry and Fowl
  • Dairy
Lacto-Ovo Vegetarian Diet
Image Credits: www.programapipo.com
Lacto-Ovo Vegetarians combine dietary principles of Lacto-Vegetarians with Ovo-Vegetarian Diet. They belived to be the most popular form of vegetarianism. While Lacto-Ovo vegetarians strictly avoid all forms of animal proteins (meat, poultry, seafood, and fish) they are allowed to eat a dairy and eggs.

Foods to Eat

Foods that Lacto-Ovo-Vegetarians eat:
  • Eggs & Dairy: milk, cheese, yogurt, butter, sour cream, ice cream, ghee, cream, and kefir
  • Whole grains: rice, quinoa, oats, and barley
  • Fruits and Vegetables: a variety of fruits and vegetables
  • Legumes: Beans, chickpeas, and lentils
  • Nuts and seeds: A variety of nuts and seeds
  • Honey, Agave Syrup: as a sweeteners

Foods to Avoid

Being a part of broader Vegetarian Family all Lacto-Vegetarians strongly avoid animal proteins, such us:
  • Meat
  • Fish
  • Poultry and Fowl
Flexitarian Diet
Credits: www.thebodyarchitectsinc.com
Flexitarian Diet, often-times also called Semi-Vegetarian Diet (SVD), is a primarily plant-based diet. Meat consumption in small quantities is allowed but restricted to occasional meals, often including poultry or fish, and may exclude red meat entirely. Depending on person, dairy products and eggs may be included in a semi-vegetarian diet.

There are 3 main types of flexitarians: beginners, advanced flexitarians and experts.

  • Beginners: 2 meatless days each week.
  • Advanced Flexitarians: 3-4 meatless days each week.
  • Expert Flexitarians: 5 meatless days each week.

Foods to Eat

Following a flexible tactics in nutrition plans, food that Flexitarians eat includes:
  • Vegetables
  • Fruits
  • Mushrooms
  • Alternative proteins
  • legumes, nuts, and seeds.

Foods to Limit

Foods to limit in Flexitarian Diet:
  • Animal proteins: chicken, turkey, red meat, and pork
  • Seafood: salmon, tilapia, cod, shrimp
  • Animal Fats: butter, whole milk, cream
  • Processed Meats: bacon, sausage, bologna
  • Refined Carbs: white bread, white rice, bagels, croissants
  • Added Sugar and Sweets: soda, doughnuts, cakes, cookies, candy
  • Fast Food: fries, burgers, chicken nuggets, milkshakes

Foods to Avoid

As the diet name itself suggests, Flexitarians are flexible in their food choices and technically can eat everything eatable but encourage limiting animal products. This is reflected in Flexitarian Food Pyramid shown above.
Pescatarian Diet
Pescatarians are the Vegetarians who eat fish and seafood. Some pescatarians may eat dairy and eggs. Because of these reasons, Pescatarian Diet is considered to be a special form of Flexitarian Diet.

Foods to Eat

Pescatarian Diet includes:
  • Fish and Seafood
  • Whole grains: rice, quinoa, oats, and barley
  • Fruits and Vegetables: a variety of fruits and vegetables
  • Legumes: Beans, chickpeas, and lentils
  • Nuts and seeds: A variety of nuts and seeds
  • Honey, Agave Syrup: as a sweeteners

Foods to Limit

Pescatarian Diet has some flexibility, allowing limited use of following products:
  • Eggs & Dairy: milk, cheese, yogurt, butter, sour cream, ice cream, ghee, cream, and kefir

Foods to Avoid

Pescatarian Diet completely excludes:
  • Animal Proteins: beef, lamb, pork ...
  • Poultry and Fowl: chicken, turkey, duck or wild game.
Pollo-Vegetarian Diet
Pollo Vegetarian Diet (Poultry Vegetarian) is another special form of flexitarian diet, which relaxes Vegetarian principles towards consumption of chicken and other types of poultry (turkey, ducks and other fowl). Some Pollotarians make one step further adding seafood, fish, eggs, and dairy products to their diet, making it very close to typical flexitarian diet.

Foods to Eat

Pollo Vegetarian's Diet normally includes:
  • Poultry: chicken, turkey, ducks and other fowl
  • Whole grains: rice, quinoa, oats, and barley
  • Fruits and Vegetables: a variety of fruits and vegetables
  • Legumes: Beans, chickpeas, and lentils
  • Nuts and seeds: A variety of nuts and seeds
  • Honey, Agave Syrup: as a sweeteners

Foods to Limit

Some Pollotarians make one step further in relaxing Vegetarinism by adding:
  • Fish and Seafood
  • Eggs
  • Dairy products

Foods to Avoid

Pollotarian Diet completely excludes:
  • Animal Meat: beef, lamb, pork
Sustainatarian Diet
Sustainatarian stands for Sustainable vegetarian diet. Main philosophy of this diet is based on partaking of food that is sustainably sourced to reduce food waste and to lessen our impact on the planet. Sustainatarian food includes, for example, vegetarian fare, sustainably caught seafood, or sustainably raised, or game, meat.

Foods to Eat

Sustainatarian Diet normally includes:
  • Fruits and Vegetables
  • Beans and Legumes
  • Grains
  • Sustainably-grown Meat (beef, lamb, pork ...)
  • Fish & Seafood
  • Poultry, Fowl and Wild Game Birds

Other Principles of Sustainatarian Diet

Fundamental principle of Sustainatarian Diet based around eating in a way that is both healthy for the individual and for the planet.
  • Reduce food waste
  • Support sustainable farming practices
  • Drink tap water, not a bottled water
  • Buy from local butchers
  • Eat more wild game when possible
  • Reduce the environmental impact of food production

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