What is a vegetarian diet?

A vegetarian diet focuses on plant-based foods, excluding meat, poultry, fish, shellfish, and animal by-products such as gelatin or animal fats. The emphasis is on consuming fruits, vegetables, whole grains, legumes, nuts, and seeds as primary food sources.

What types of vegetarian diets are there?

Vegetarian diets vary depending on which animal products are included:

1. Lacto-ovo vegetarian: Includes dairy and eggs but excludes all animal flesh.
2. Lacto vegetarian: Includes dairy but excludes eggs and all animal flesh.
3. Ovo vegetarian: Includes eggs but excludes dairy and all animal flesh.

What is a vegan diet?

A vegan diet is a stricter form of vegetarianism that eliminates all animal and animal-derived products, including:

• Dairy
• Eggs
• Honey
• Gelatin and other by-products

Vegans focus exclusively on plant-based foods and may also extend their dietary choice to a broader lifestyle avoiding animal products in clothing, cosmetics, and other areas.

What are the benefits of eating a plant-based diet?

A well-balanced plant-based diet offers numerous health benefits, including:

• Improved heart health: Lower cholesterol levels and reduced risk of heart disease.
• Weight management: Plant-based diets tend to be lower in calories and fat, promoting healthy weight.
• Reduced risk of chronic diseases: Lower risk of type 2 diabetes, high blood pressure, and certain cancers.
• Increased nutrient intake: Rich in vitamins, minerals, fiber, and antioxidants from fruits, vegetables, and whole grains.
• Environmental sustainability: Plant-based diets have a lower environmental footprint compared to diets high in animal products.

What challenges can someone on a plant-based diet face?

Transitioning to or maintaining a plant-based diet may present challenges, such as:

Nutritional Gaps

• Protein: Plant-based protein sources may lack certain essential amino acids. Combining foods like legumes and grains ensures complete protein intake.
• Omega-3 fatty acids: Absent in fish, plant-based alternatives like flaxseeds, chia seeds, and walnuts can help meet needs.
• Vitamin B12: Found only in animal products, requiring supplementation or fortified foods.
• Iron and Zinc: Plant-based sources (e.g., legumes, tofu, nuts) are less easily absorbed than those from animal products. Including sources of vitamin C with plant-based iron, can enhance the absorption. 
• Calcium and Vitamin D: Especially important for bone health, these nutrients should be sourced from fortified foods or supplements.

High Fiber Intake

The increased fiber from plant-based diets can cause gastrointestinal discomfort, especially during the transition phase. Gradually increasing fiber intake and consuming adequate water can help.

Caloric Intake

Plant-based diets can sometimes lead to inadequate calorie consumption, particularly for highly active individuals. Enrich meals with calorie-dense, nutrient-rich foods like avocados, nuts, seeds, and oils.

With proper planning and attention to nutrient balance, plant-based diets can be both sustainable and highly beneficial.

How does the app support plant-based preferences?

You can select your dietary preference under Food Preferences in the app settings. Once chosen, recipes that align with your preference will populate in the recipe tab. Additionally, you can explore the "Vegan for a Week" Meal Plan, which offers four vegan recipes per day for seven days.