DIETS
Vegetarians and vegans
Vegetarians
and vegans
Vegetarian and related diets are usually chosen
because of concerns over animal welfare,
the environmental impact of eating meat,
or for their health benefits. Less strict
are pescatarians, who eat fish, and
“flexitarians” who occasionally
include meat or fish in their diet.
Nutrients
It is possible to get all necessary nutrients from a
wholefood vegetarian diet, but vegans will need to
consume some processed and fortified products
to get everything their body needs. The only reliable,
natural sources of vitamin B12, for example, are meat
and animal products, and there is very little vitamin D
in vegan products, other than fortified options.
Different varieties
Vegetarians don’t eat meat or fish, but many eat
animal products such as eggs and dairy. In India,
eggs aren’t seen as vegetarian, but dairy foods are
encouraged. Vegans choose not to eat any products
that come from animals, including honey.
Missing out
A few nutrients need special attention
in a vegetarian diet. The forms of iron
and zinc found in plants are harder
to absorb than those in meat, so more
must be consumed, and it is difficult
to get enough essential omega-3 fatty
acids without eating fish.
Dairy
Eggs
Dairy
Eggs
Eggs
VEGETARIAN
(WESTERN)
VEGETARIAN
(INDIAN)
VEGAN
Eggs
Dairy
Honey
Grain
Fruit
Vegetables
Nuts and seeds
Beans and pulses
Dairy
Fortified bread
and cereals
FOOD TYPES
Beans and pulses
Vegetables
Nuts
Seeds
Leafy greens
Seeds
Nuts
Pulses
Grains
Nuts
Seeds
Beans
Fortified salt
P
R
O
T
E
I
N
I
O
D
I
N
E
I
R
O
N
US_188-189_Vegetarians_and_vegans.indd 188 18/01/2017 09:47
188 189
DIETS
Vegetarians and vegans
Rearing livestock for food produces
more greenhouse gas than all
forms of transport combined,
and uses huge amounts of
land and water. Switching
to a vegetarian diet can cut
a meat eater’s carbon
footprint by half.
ENVIRONMENT
Health benefits
Vegetarians have a reduced chance of obesity and
problems such as heart disease, high blood
pressure, type 2 diabetes, and cancer. A healthy
vegetarian diet is lower in saturated fat and higher
in fiber, antioxidants, phytochemicals, and other
micronutrients. It also
influences the varieties
of bacteria that inhabit
your gut.
KEY
Vegetarian options
Vegan and vegetarian options
Fortified foods and
supplements to a vegan diet
Eggs
Dairy
Eggs
25gal (95L) water
1lb (450g) of wheat
1lb (450g) of beef
5,000gal (19,000L) water
Beans and pulses
LARGE
INTESTINE
Antioxidants
Minerals
Microbes
Vitamins
Fiber
Vegetarian diets are high
in many key vitamins
and minerals
Fiber feeds the
good bacteria
in your gut,
which help keep
your digestive
system healthy
Mushrooms
Spinach
Sunlight
ZINC
Almond
Whole grains
Kale
Linseed
Walnut
Hemp seed
Rapeseed
Supplements
Fortified
foods, such
as soy milk
Fortified foods, such
as yeast extract
Supplements
Supplements
Mushrooms
O
M
E
G
A
-
3
F
A
T
S
V
I
T
A
M
I
N
B
1
2
V
I
T
A
M
I
N
D
29 PERCENT
OF INDIANS
ARE VEGETARIAN,
VERSUS 3 PERCENT
OF AMERICANS
US_188-189_Vegetarians_and_vegans.indd 189 03/02/2017 10:21
188 189
DIETS
Vegetarians and vegans
Rearing livestock for food produces
more greenhouse gas than all
forms of transport combined,
and uses huge amounts of
land and water. Switching
to a vegetarian diet can cut
a meat eater’s carbon
footprint by half.
ENVIRONMENT
Health benefits
Vegetarians have a reduced chance of obesity and
problems such as heart disease, high blood
pressure, type 2 diabetes, and cancer. A healthy
vegetarian diet is lower in saturated fat and higher
in fiber, antioxidants, phytochemicals, and other
micronutrients. It also
influences the varieties
of bacteria that inhabit
your gut.
KEY
Vegetarian options
Vegan and vegetarian options
Fortified foods and
supplements to a vegan diet
Eggs
Dairy
Eggs
25gal (95L) water
1lb (450g) of wheat
1lb (450g) of beef
5,000gal (19,000L) water
Beans and pulses
LARGE
INTESTINE
Antioxidants
Minerals
Microbes
Vitamins
Fiber
Vegetarian diets are high
in many key vitamins
and minerals
Fiber feeds the
good bacteria
in your gut,
which help keep
your digestive
system healthy
Mushrooms
Spinach
Sunlight
ZINC
Almond
Whole grains
Kale
Linseed
Walnut
Hemp seed
Rapeseed
Supplements
Fortified
foods, such
as soy milk
Fortified foods, such
as yeast extract
Supplements
Supplements
Mushrooms
O
M
E
G
A
-
3
F
A
T
S
V
I
T
A
M
I
N
B
1
2
V
I
T
A
M
I
N
D
29 PERCENT
OF INDIANS
ARE VEGETARIAN,
VERSUS 3 PERCENT
OF AMERICANS
US_188-189_Vegetarians_and_vegans.indd 189 03/02/2017 10:21
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