What is it called when you don't eat meat?: A Guide to Plant-Based and Vegetarian Diets

According to a 2021 position paper by the Academy of Nutrition and Dietetics, appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits. Here is a comprehensive overview covering what is it called when you don't eat meat? and the many variations of a meat-free or reduced-meat lifestyle.

Quick Summary

Discover the terminology for not eating meat, primarily known as vegetarianism, and explore its numerous variations, such as vegan, pescatarian, and flexitarian diets. This guide provides an overview of the defining characteristics and nutritional considerations for each dietary pattern.

Key Points

• Vegetarianism is the general term for not eating meat, but specific terms like vegan, pescatarian, and flexitarian define more precise dietary patterns.

• Vegan diets are the most restrictive, excluding all animal products and by-products like eggs, dairy, and honey.

• Pescatarian diets include fish and seafood as a protein source, while flexitarian diets are primarily plant-based but allow for occasional meat consumption.

• Health benefits often cited for non-meat diets include a lower risk of chronic diseases such as heart disease and type 2 diabetes.

• Critical nutrients like Vitamin B12 and iron require special attention in meat-free diets, with fortified foods or supplements often necessary, especially for vegans.

• Environmental and ethical concerns are significant motivators for many who choose to reduce or eliminate animal products from their diet.

The practice of not eating meat is broadly known as vegetarianism, but the answer to what is it called when you don't eat meat? has more nuance than a single term suggests. The dietary choices of individuals vary widely, leading to a spectrum of named eating patterns that involve abstaining from animal flesh to different degrees. Understanding these variations is the first step toward exploring a plant-based or meat-free diet, whether for health, ethical, or environmental reasons.

The Many Ways to Not Eat Meat

For most people, the word vegetarian is the most common and accurate term. However, the modern dietary landscape includes several variations that specify which animal products, if any, are consumed.

The Classic Vegetarian: No Meat, Poultry, or Fish

A vegetarian diet excludes all meat, poultry, and fish. It is an umbrella term that includes several subcategories based on whether eggs and dairy are consumed.

• Lacto-ovo-vegetarian: This is the most common form of vegetarianism in many Western countries. It includes dairy products (like milk, cheese, and yogurt) and eggs, in addition to plant-based foods.
• Lacto-vegetarian: This diet includes dairy products but excludes eggs, meat, poultry, and fish.
• Ovo-vegetarian: This diet includes eggs but excludes dairy products, meat, poultry, and fish.

The Strict Vegan: No Animal Products at All

A vegan diet is the most restrictive form of plant-based eating, as it excludes all animal products and by-products. This includes not only meat, poultry, and fish, but also dairy, eggs, and honey. Many vegans also extend this philosophy beyond diet, avoiding animal-derived materials like leather, fur, and wool.

The Fish-Eating Pescatarian

Though not technically vegetarian, a pescatarian diet is primarily plant-based but includes fish and seafood. Pescatarians avoid all meat and poultry but consume fish as a primary protein source. This diet is often chosen for its health benefits, including the heart-healthy omega-3 fatty acids found in fish.

The Flexible Flexitarian

Another semi-vegetarian approach is the flexitarian diet, which combines the words "flexible" and "vegetarian". It focuses on a mostly plant-based diet while occasionally incorporating small amounts of meat or poultry. This style offers the health and environmental benefits of a plant-forward diet without the strict rules, making it an accessible entry point for those looking to reduce their meat consumption.

Why People Choose a Plant-Based Path

The motivations for adopting a meat-free or reduced-meat diet are diverse and often multi-faceted. They generally fall into one of three main categories:

Health Benefits

Research has consistently shown that well-planned plant-based diets are associated with a reduced risk of several chronic diseases. Compared to meat-eaters, vegetarians and vegans often have a lower body mass index (BMI), lower blood pressure, and better cholesterol levels, which contribute to better cardiovascular health. A higher intake of fiber, vitamins, and phytochemicals from plant-based foods is thought to be responsible for these benefits.

Ethical Concerns

For many, the primary reason for abstaining from meat is respect for animal life and welfare. Ethical vegetarians and vegans believe that animals are sentient beings and object to the practices of factory farming and animal slaughter. This conviction can be a powerful motivator for making sustained dietary changes.

Environmental Impact

Concerns over the environmental footprint of animal agriculture are a growing reason for adopting plant-based diets. The production of meat, especially red meat, is associated with significant greenhouse gas emissions, land use, and water consumption. Choosing a meat-free diet can be seen as a way to reduce one's environmental impact and support a more sustainable food system.

Navigating Nutritional Needs on a Meat-Free Diet

A common misconception is that a meat-free diet is inherently nutritionally deficient. However, with careful planning, all necessary nutrients can be obtained. Key nutrients to be mindful of include:

Protein

Protein requirements can easily be met on a vegetarian or vegan diet by consuming a variety of plant-based protein sources throughout the day. Sources include legumes (beans, lentils), soy products (tofu, tempeh), nuts, seeds, and whole grains.

Vitamin B12

This vitamin is crucial for nerve function and blood cell formation and is primarily found in animal products. Since it is not reliably present in plant foods, vegans must obtain B12 from fortified foods (e.g., fortified cereals, plant milks) or a supplement to prevent deficiency. Lacto-ovo vegetarians can get B12 from dairy and eggs.

Iron

Plant-based foods contain non-heme iron, which is not absorbed as efficiently as heme iron from meat. However, iron deficiency is not more common in vegetarians than non-vegetarians in Western countries. To enhance absorption, it is recommended to pair iron-rich plant foods like legumes and leafy greens with sources of vitamin C, such as citrus fruits or bell peppers.

Calcium and Vitamin D

For those who exclude dairy, calcium and vitamin D intake needs special attention for maintaining bone health. Vegan sources of calcium include fortified plant milks and juices, calcium-set tofu, and leafy greens like kale. Many plant milks and cereals are also fortified with vitamin D, but some individuals, especially those with limited sun exposure, may need a supplement.

Omega-3 Fatty Acids

While some plant foods like flaxseeds and walnuts contain the omega-3 fatty acid ALA, the body's conversion to the more beneficial EPA and DHA is inefficient. Vegans can get EPA and DHA from marine algae supplements. Pescatarians, however, can easily obtain these fats by consuming fatty fish like salmon and sardines.

Comparing Common Non-Meat and Semi-Vegetarian Diets

Dietary Pattern	Avoids	Includes	Primary Protein Sources	Key Considerations
Vegan	All animal products (meat, fish, poultry, dairy, eggs, honey)	Fruits, vegetables, grains, legumes, nuts, seeds	Legumes, soy products (tofu, tempeh), nuts, seeds	Requires B12 supplementation or fortified foods; careful planning for iron, calcium, vitamin D, and omega-3s
Lacto-ovo-vegetarian	Meat, fish, poultry	Fruits, vegetables, grains, legumes, nuts, seeds, dairy, eggs	Dairy, eggs, legumes, nuts, seeds	Easier to meet B12 needs; still need to monitor iron and omega-3s
Pescatarian	Meat, poultry	Fruits, vegetables, grains, legumes, nuts, seeds, fish, seafood (dairy and eggs optional)	Fish, seafood, legumes, nuts, seeds, dairy, eggs	Benefits from omega-3s in fish; some fish contain mercury, so choose lower-mercury options
Flexitarian	Primarily reduces meat and poultry consumption	Primarily plant-based, with occasional inclusion of meat, fish, or poultry	Plant-based sources, plus moderate animal products	Flexible and adaptable; good for transitioning to less meat

How to Transition to a Meat-Free Diet

Adopting a meat-free diet can be a gradual and rewarding journey. One effective way is to start with a "Meatless Monday" and slowly add more meatless meals to your weekly routine. Experiment with new plant-based recipes and ingredients to keep meals exciting. Resources like cookbooks, food blogs, and ethnic restaurants can provide new culinary inspiration. Substituting meat in familiar dishes with legumes, tofu, or mushrooms can also be an easy transition. For example, use lentils instead of ground beef in tacos or mushrooms in spaghetti sauce. Focusing on whole, nutrient-dense foods is key for a healthy diet, regardless of the level of animal products included. For more personalized guidance on nutritional needs, consult a registered dietitian.

Conclusion: Choosing a Sustainable Path

Ultimately, there is no single answer to the question what is it called when you don't eat meat? as a variety of dietary choices exist under the umbrella of vegetarianism and related eating patterns. Whether an individual is a strict vegan, a fish-loving pescatarian, or a flexible flexitarian, the move toward a more plant-based diet can offer significant health and environmental benefits. With thoughtful planning and attention to key nutrients like B12, iron, and omega-3s, these diets can be not only nutritionally sufficient but also a sustainable and mindful approach to eating for all stages of life.

Visit the Academy of Nutrition and Dietetics for more information on vegetarian diets.

Frequently Asked Questions

What is the difference between a vegetarian and a vegan?

A vegetarian does not eat any meat, poultry, or fish, but may still consume animal by-products like eggs and dairy. A vegan is stricter, avoiding all animal products, including meat, dairy, eggs, and honey.

What is a pescatarian?

A pescatarian is someone who follows a primarily plant-based diet but includes fish and seafood. They do not eat any other meat or poultry.

Can you get enough protein on a meat-free diet?

Yes, it is very possible to get enough protein on a meat-free diet. Excellent plant-based protein sources include legumes (beans, lentils), soy products (tofu, tempeh), nuts, and seeds.

Where do vegans get Vitamin B12?

Since Vitamin B12 is naturally found in animal products, vegans must get it from fortified foods, such as plant milks and cereals, or through a supplement. This is crucial for preventing deficiency.

Is a meat-free diet healthier than one that includes meat?

A well-planned meat-free diet, rich in whole foods, can be very healthy and is associated with a lower risk of chronic diseases. However, a poorly planned plant-based diet with a high intake of processed foods may not be healthier than a balanced diet including meat.

What is a flexitarian?

A flexitarian follows a flexible, semi-vegetarian eating pattern that focuses on plant-based foods but allows for the occasional consumption of meat, poultry, or fish.

How can I enhance iron absorption from plant foods?

To enhance the absorption of non-heme iron from plant sources, pair iron-rich foods like beans and lentils with a food high in Vitamin C, such as citrus fruits, tomatoes, or bell peppers.