The difference between vegan, vegetarian, and non-vegetarian diets lies in what types of foods are included or excluded.
A non-vegetarian diet includes meat, poultry, fish, and other animal products. People who follow a non-vegetarian diet may also consume dairy products and eggs.
A vegetarian diet excludes meat, poultry, and fish, but may include dairy products and eggs. There are different types of vegetarian diets, including lacto-ovo vegetarian (includes dairy products and eggs), lacto-vegetarian (includes dairy products but not eggs), and ovo-vegetarian (includes eggs but not dairy products).
A vegan diet excludes all animal products, including meat, poultry, fish, dairy products, eggs, and honey. Vegans consume only plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
People choose to follow these different types of diets for a variety of reasons, including ethical, environmental, and health concerns. Non-vegetarians may consume animal products for their protein and other nutrients, while vegetarians and vegans obtain their nutrients from plant-based sources. Vegetarian and vegan diets are often associated with lower risks of chronic diseases, such as heart disease, obesity, and type 2 diabetes, due to their focus on whole, nutrient-dense foods.
It's important to note that each type of diet can be healthful if it is well-planned and includes a variety of nutrient-dense foods. It's possible to obtain all the necessary nutrients, including protein, iron, and vitamin B12, from a well-planned vegetarian or vegan diet. However, it's important to be mindful of nutrient deficiencies that may occur if certain foods are excluded from the diet. Consultation with a registered dietitian or healthcare professional can be helpful to ensure adequate nutrient intake on a vegetarian or vegan diet.
Vegan Protein Sources
| Plant-Based Protein | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) | Iron (mg) | Calcium (mg) |
|---|---|---|---|---|---|---|---|---|
| Lentils | 1 cup, cooked | 230 | 18 | 0.8 | 40 | 16 | 6.6 | 37 |
| Chickpeas | 1 cup, cooked | 269 | 15 | 4 | 45 | 13 | 4.7 | 80 |
| Tofu | 1/2 cup, firm | 183 | 20 | 11 | 2 | 1 | 3.4 | 253 |
| Tempeh | 1/2 cup | 160 | 15 | 9 | 9 | 4 | 2.7 | 92 |
| Edamame | 1 cup, shelled | 188 | 17 | 8 | 14 | 8 | 2.1 | 98 |
| Quinoa | 1 cup, cooked | 222 | 8 | 4 | 39 | 5 | 2.8 | 31 |
| Chia Seeds | 2 tbsp | 138 | 5 | 9 | 12 | 10 | 1.6 | 88 |
| Hemp Seeds | 3 tbsp | 170 | 10 | 14 | 2 | 1 | 2.8 | 45 |
| Almonds | 1/4 cup | 206 | 8 | 18 | 7 | 5 | 1.5 | 96 |
| Peanut Butter | 2 tbsp | 190 | 7 | 16 | 6 | 2 | 0.6 | 14 |
It's important to note that while plant-based proteins can be a great source of nutrition, they may not provide all the essential amino acids in the same amounts as animal-based proteins. For this reason, it's important to consume a variety of plant-based protein sources to ensure that all essential amino acids are obtained. Additionally, plant-based protein sources may also contain other beneficial nutrients such as fiber, antioxidants, and phytonutrients.
Non-Veg Protein Sources
| Protein Source | Serving Size | Protein (g) | Calories (kcal) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|---|---|
| Chicken breast | 3 oz | 26 | 140 | 3 | 0 |
| Ground beef (lean) | 3 oz | 22 | 184 | 10 | 0 |
| Turkey breast | 3 oz | 26 | 125 | 1 | 0 |
| Pork chop | 3 oz | 22 | 195 | 10 | 0 |
| Salmon (wild, cooked) | 3 oz | 22 | 155 | 7 | 0 |
| Tuna (canned in water) | 3 oz | 20 | 100 | 1 | 0 |
| Shrimp | 3 oz | 18 | 84 | 1 | 0 |
| Cod | 3 oz | 15 | 70 | 0.5 | 0 |
| Crab | 3 oz | 15 | 84 | 1 | 0 |
| Lobster | 3 oz | 15 | 82 | 0.5 | 0 |
Note: The nutritional information provided is based on USDA nutrient data and may vary depending on the specific type, cut, and preparation of each food item.
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