The simplest and most accepted definition of a vegetarian is a person who does not eat meat, including red meat, poultry, fish, or any other animal flesh. This foundational principle is the baseline for the entire category of vegetarianism. However, the path to adopting this label is often a journey, and the dietary choices made along the way can lead to different, more specific designations. Understanding these nuances is crucial for both personal identity and communicating your dietary choices to others.
The Spectrum of Plant-Based Eating
Not all meat-free diets are the same. The term "vegetarian" acts as a broad umbrella, with several common variations underneath that differ based on the inclusion or exclusion of eggs and dairy products. A well-informed person should understand these distinctions to accurately describe their eating habits.
Lacto-Ovo Vegetarian
This is one of the most common forms of vegetarianism. A lacto-ovo vegetarian excludes meat, poultry, and fish but includes both dairy products (like milk, cheese, and yogurt) and eggs in their diet. The term is derived from Latin: 'lacto' for milk and 'ovo' for egg. This offers a balanced approach for those who want to avoid animal flesh but still benefit from animal byproducts like protein from eggs and calcium from dairy.
Lacto Vegetarian
A lacto vegetarian is a person who consumes dairy products but avoids eggs, in addition to all meat, poultry, and fish. This dietary path is often chosen for cultural or ethical reasons, where the exploitation of chickens for egg production is a concern, but dairy consumption is acceptable. Many traditional Indian vegetarian diets, for example, fall into this category.
Ovo Vegetarian
An ovo vegetarian consumes eggs but excludes all dairy products, along with meat, poultry, and fish. This choice is less common but may be preferred by individuals with a dairy allergy or intolerance, or for ethical reasons regarding dairy farming practices while still including eggs.
Vegan: A Broader Lifestyle
While often categorized with vegetarians, vegans follow a much stricter set of rules that go beyond just diet. Vegans not only exclude all animal flesh but also all animal byproducts, including dairy, eggs, and often honey. Their motivations are typically rooted in a commitment to animal rights and environmental sustainability, and this philosophy extends beyond food to other aspects of life, such as avoiding leather, wool, and animal-tested cosmetics. For this reason, a vegan is a type of vegetarian, but a vegetarian is not necessarily a vegan.
The Gray Areas: When the Label Doesn't Fit
Two very common diet patterns are often mistakenly labeled as vegetarian. It's important to understand why they don't qualify for the term.
- Pescatarian: A person who excludes meat and poultry but eats fish and other seafood is a pescatarian, not a vegetarian. The addition of fish and seafood, which are animal flesh, fundamentally excludes them from being a vegetarian. The term comes from the Italian word 'pesce' for fish.
- Flexitarian: This term, derived from 'flexible' and 'vegetarian,' describes someone who follows a primarily plant-based diet but occasionally eats meat. While a step towards a meat-free diet, the occasional consumption of animal flesh means they cannot accurately be called a vegetarian.
Making the Commitment: Timing and Identity
There is no single "right" moment to call yourself a vegetarian. The journey is personal, and many people transition gradually. Starting with meatless Mondays or replacing one type of meat at a time is a common strategy. The true qualification is the consistent adherence to the chosen dietary pattern. For example, once you have permanently committed to excluding all meat, poultry, and fish, you can confidently adopt the title, even if your journey began with small, incremental changes.
The psychology of labeling
For some, labels are important for communicating their values and finding a community. For others, a less rigid approach is preferred. Choosing the right label can be a way to express your personal commitment, whether it's for ethical, health, or environmental reasons. The key is to be consistent with the definition you adopt.
Conclusion: Defining Yourself
Ultimately, the ability to call yourself a vegetarian is a matter of adhering to a specific set of dietary rules, primarily the exclusion of all animal flesh. Whether you also exclude eggs and dairy determines your specific category, from lacto-ovo to ovo or lacto. Critically, consuming fish or occasionally eating meat disqualifies you from being a vegetarian, placing you in a separate category like pescatarian or flexitarian. The label is not a prize to be won, but a way to accurately describe your conscious and consistent dietary choices. For more on the specifics of these diet types, explore this Better Health Channel article.
Different Types of Plant-Based Diets Compared
| Feature | Vegan | Lacto-Ovo Vegetarian | Flexitarian |
|---|---|---|---|
| Includes Meat? | No | No | Occasionally |
| Includes Poultry? | No | No | Occasionally |
| Includes Fish/Seafood? | No | No | Occasionally |
| Includes Dairy? | No | Yes | Yes |
| Includes Eggs? | No | Yes | Yes |
| Typical Motivation | Ethical, environmental, health | Health, ethical, personal | Health, gradual transition |
How to know when you've made the switch
- Consistency is key. Once you consistently avoid meat, poultry, and fish, you can consider yourself a vegetarian, regardless of whether you include eggs and dairy. The occasional accident does not negate your overall commitment.
- Personal commitment. The "when" is a personal decision tied to your intention. If your goal is a meat-free life, you're on the path to becoming a vegetarian. The moment you are consistent with that goal, the label is yours.
- Understanding the definitions. Educating yourself on the different types of vegetarianism and related diets (like pescatarian and flexitarian) helps you choose the label that most accurately describes your practice.
- Acknowledge your progress. If you are transitioning slowly, you can describe yourself as flexitarian or someone who is "eating mostly vegetarian." This is honest and sets clear expectations with others.
Tips for navigating social situations as a new vegetarian
- Communicate clearly. When dining out or with friends, specify your dietary needs. Use the precise term (e.g., "lacto-ovo vegetarian") if you include eggs or dairy.
- Offer to bring a dish. This ensures there will be a delicious option you can enjoy and may introduce others to vegetarian cuisine.
- Read labels carefully. Many processed foods contain hidden animal products like gelatin or rennet, which strict vegetarians avoid.
- Find inspiration. Use vegetarian cookbooks or online resources to discover new, exciting recipes to prevent meal fatigue.
