Vegan/Vegetarian

-A vegetarian diet consists of abstaining from the consumption of meat or fish products. It is a predominantly plant-based diet, except for dairy products. If done correctly, a vegetarian diet can be a healthy lifestyle rich in fiber, vitamins, water, complex carbohydrates, fats, and protein. You must eat a wide variety of foods to ensure the intake of diverse nutrients. It is often believed that a vegetarian diet lacks protein and iron. However, if you are eating enough and a wide range of foods, you can meet your recommended nutrient intakes with ease. 

-A vegan diet consists of avoiding any animal sources, either from their meat or products made by them (like honey or dairy products). Meaning it is an entirely plant-based diet. If done correctly and a wide range of nutritious sources are consumed, one can quickly meet nutritional goals. 

-In both diets, it’s essential to aim for 5-10 fruits and vegetables per day, whole grains, nuts, seeds, oily fish (if not vegan), and unsaturated fats. 

- It is essential to supplement with vitamin B12 in both scenarios. Vitamin B12 is vital for healthy blood cells and is mainly found in animal sources. A lack of vitamin B12 could potentially lead to anemia. Natural sources of vitamin B12 are nutritional yeast, tempeh, spirulina, and nori seaweed.