What is it Called When You Don't Eat Meat? Your Guide to Vegetarian and Vegan Diets

According to a 2019 Gallup poll, approximately 5% of US adults identify as vegetarian, indicating a significant and growing interest in meat-free eating. The act of refraining from eating meat is most commonly called vegetarianism, but this umbrella term encompasses a variety of dietary choices, each with unique nutritional considerations and benefits.

Quick Summary

Vegetarianism is the practice of abstaining from meat, though variations like veganism (no animal products) and lacto-ovo vegetarianism (dairy and eggs included) exist. Proper planning is crucial for obtaining essential nutrients like vitamin B12 and iron.

Key Points

• Term Definition: Not eating meat is called vegetarianism, which includes various dietary patterns like vegan, lacto-ovo, and ovo vegetarianism.

• Nutrient Planning: Vegetarians, especially vegans, must pay close attention to obtaining vitamin B12, iron, calcium, and omega-3 fatty acids, often through fortified foods or supplements.

• Health Benefits: Well-planned plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, certain cancers, and improved weight management.

• Protein Sources: Adequate protein can be sourced from a variety of plant foods, including legumes, soy products, quinoa, nuts, and seeds.

• Dietary Strategy: To maximize health benefits, focus on whole, nutrient-dense plant foods and limit processed vegetarian options, which can be high in sodium and unhealthy fats.

• Absorption Boost: Enhance the absorption of plant-based iron by pairing iron-rich foods with a source of vitamin C.

What is it called when you don't eat meat?

Refraining from consuming meat, poultry, and fish is broadly known as vegetarianism. A person who follows this eating pattern is called a vegetarian. This term covers various diets based on which animal products are included. A properly planned vegetarian or vegan diet is considered healthful and can offer benefits in preventing and treating certain chronic diseases. Choosing a meat-free diet can be motivated by health, environmental, ethical, or religious reasons.

Types of meat-free diets

Meat-free diets vary in which animal by-products are consumed.

• Vegan: Excludes all animal products, including meat, fish, poultry, eggs, and dairy. Some also avoid honey and gelatin.
• Lacto-ovo vegetarian: Avoids meat, fish, and poultry but includes dairy (lacto) and eggs (ovo).
• Lacto vegetarian: Consumes dairy but excludes meat, fish, poultry, and eggs.
• Ovo vegetarian: Includes eggs but excludes meat, fish, poultry, and dairy.
• Flexitarian or semi-vegetarian: Primarily plant-based with occasional meat, poultry, or fish.
• Pescatarian: Excludes meat and poultry but includes fish and seafood, along with dairy and eggs.

Nutritional benefits of a meat-free diet

Well-planned vegetarian diets can offer health advantages compared to meat-centered diets. Vegetarians often consume less saturated fat and cholesterol, and more fiber, potassium, and vitamins C and E, potentially reducing the risk of certain chronic diseases.

Benefits may include:

• Lower risk of cardiovascular disease: Associated with lower cholesterol and blood pressure.
• Reduced risk of type 2 diabetes: A plant-based diet can improve insulin sensitivity.
• Better weight management: Often linked to lower BMI due to higher fiber intake.
• Lower risk of certain cancers: A diet rich in fruits, vegetables, and whole grains is protective.
• Improved gut health: Plant-based diets can promote beneficial gut bacteria.

Key nutrients and potential deficiencies

Meat-free diets, particularly vegan ones, require careful planning to ensure adequate intake of certain nutrients.

• Vitamin B12: Primarily found in animal products. Vegans need fortified foods or supplements.
• Iron: Plant-based iron is less easily absorbed. Pairing iron-rich foods with vitamin C helps absorption. Good sources include lentils, chickpeas, spinach, and tofu.
• Calcium: Vegans may consume less calcium. Sources include fortified plant milks, tofu, kale, and broccoli.
• Vitamin D: Sunlight is key, but fortified foods or supplements may be needed, especially for vegans with limited sun exposure.
• Omega-3 Fatty Acids: Fish are a main source of EPA and DHA. Plant sources like flaxseed provide ALA, but conversion is inefficient. Algae-based supplements can provide DHA for vegans.

Planning a balanced vegetarian diet

A well-planned diet is crucial for a healthy meat-free lifestyle:

• Eat a variety of plant foods: Include diverse vegetables, fruits, whole grains, legumes, nuts, and seeds.
• Use fortified foods: Rely on fortified cereals, plant milks, and nutritional yeast for nutrients like B12 and calcium.
• Combine for better absorption: Pair iron-rich foods with vitamin C sources. Avoid coffee or tea around meals.
• Consider supplements: B12 is often needed by vegans. Vitamin D, iron, or omega-3s may also require supplementation.
• Limit processed options: Focus on whole foods over processed vegetarian or vegan products high in sodium, sugar, and unhealthy fats.

Navigating a balanced vegetarian diet for optimal health

Embracing a vegetarian or vegan lifestyle offers numerous health benefits, but requires careful nutritional planning. Understanding different diet types and being mindful of potential nutrient gaps are key to a healthy, satisfying plant-based diet. Consulting a registered dietitian can provide personalized guidance.

Comparison of meat-free diets

Diet Type	Excludes	Includes	Notable Nutritional Considerations
Vegan	Meat, fish, poultry, dairy, eggs, and all animal products.	Fruits, vegetables, grains, legumes, nuts, seeds.	Requires reliable source of Vitamin B12 and careful planning for iron, calcium, and omega-3s.
Lacto-ovo Vegetarian	Meat, fish, and poultry.	Dairy products and eggs.	Adequate protein and calcium from dairy/eggs; still need to monitor iron and omega-3s.
Lacto Vegetarian	Meat, fish, poultry, and eggs.	Dairy products.	Must find protein and B12 sources outside of eggs; calcium from dairy.
Ovo Vegetarian	Meat, fish, poultry, and dairy.	Eggs.	Eggs provide B12; calcium and vitamin D must come from fortified foods or supplements.
Pescatarian	Meat and poultry.	Fish/seafood, dairy, and eggs.	Fish is a great source of omega-3s; still need to manage saturated fat intake.
Flexitarian	Primarily meat, with occasional consumption.	Mostly plant foods, with some animal products.	Less risk of deficiency, focus on increasing plant intake.

Plant-based protein sources

Excellent plant-based protein options include:

• Legumes (beans, lentils, peas)
• Soy products (tofu, tempeh, edamame)
• Quinoa
• Nuts and seeds (almonds, peanuts, chia, hemp)
• Seitan
• Whole grains

Conclusion

A healthy, plant-based diet is about adding nutrient-dense foods. Focusing on a variety of whole foods provides the best health outcomes. Understanding the nutritional landscape is crucial whether you are vegan, lacto-ovo vegetarian, or another type. By using fortified foods and smart supplementation, you can thrive on a meat-free diet.

Mayo Clinic: Vegetarian diet: How to get the best nutrition

Frequently Asked Questions

What is the primary term for someone who doesn't eat meat?

The primary term for a person who abstains from eating meat, poultry, and fish is a vegetarian.

What is a vegan diet, and how is it different from a vegetarian diet?

A vegan diet is a type of vegetarian diet that excludes all animal products, including meat, fish, poultry, dairy, and eggs. A lacto-ovo vegetarian, by contrast, includes dairy and eggs in their diet.

Where do vegetarians get their protein?

Vegetarians can get adequate protein from a variety of plant and, for some, animal sources, including legumes, soy products, nuts, seeds, whole grains, eggs, and dairy.

Do I need supplements on a meat-free diet?

It depends on the type of diet. Vegans, in particular, often need to supplement with vitamin B12 because it is not naturally present in plant foods. Other nutrients like vitamin D, iron, and omega-3s may also require supplementation, depending on your dietary choices.

How can vegetarians increase their iron absorption?

To increase iron absorption from plant sources, consume iron-rich foods (like lentils or spinach) with a source of vitamin C (like citrus fruits or bell peppers).

Is a meat-free diet automatically healthy?

No. While plant-based diets offer many health benefits, an unhealthy vegetarian diet can be rich in refined grains, sugary snacks, and processed foods. The health benefits are tied to a well-planned diet rich in whole, nutrient-dense foods.

What is a flexitarian diet?

A flexitarian diet is a semi-vegetarian eating pattern that emphasizes plant-based foods while allowing for the occasional consumption of meat, poultry, or fish.