Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you. However, some vegans may need to add a supplement (specifically vitamin B 12) to ensure they receive all the nutrients required.
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity. The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. The Mediterranean diet has a foundation of plant-based foods it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often. What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. Rather, you are proportionately choosing more of your foods from plant sources.
It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy.
This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Plant-based or plant-forward eating patterns focus on foods primarily from plants.
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