Vegan
Veganism is the personal practice of eliminating the use of non-human animal products. In terms of diet, it means refraining from eating any and all animal products including meats, fish, eggs and dairy products.
Dietary vegans eat an entirely plant-based diet. As a vegan, one must be strategic about planning food consumption to get proper nutrition. A poorly planned vegan diet has a tendency to lack vitamin B12, iron, vitamin D, calcium, iodine and omega-3 fatty acids.
Many vegans make veganism an entire lifestyle, where they no longer use animal products at all.
Vegetarian
Vegetarianism is the practice of consuming plant-based products. For some, this may also include refraining from animal by-products, but there are a few varieties of vegetarianism.
Lacto-ovo vegetarians include dairy and eggs into their diets but no meats Lacto vegetarians include dairy products Ovo vegetarians included eggs into their diets
Pescetarians include fish and seafood into their diets, and usually eggs and dairy too. Basically, these vegetarians only cut out red meats and poultry.
Flexitarian? Huh? What does that mean? And no, it is not another name for a contortionist. All joking aside, flexitarian is a relatively new term. It combines “flexible” and “vegetarian” and some people used to call it semi-vegetarianism. Long story short, a flexitarian is someone who has more plant-based meals and less meat.
Flexitarians still allow themselves freedom to have meat occasionally. Research shows that this is beneficial and healthier for the body because of all of the fruits and vegetables, legumes and whole grains, even with the random steak here and there.
Why Plant-Based Diets? Plant foods offer a lot of nutrition and is less expensive than meats. There is evidence that vegetarians live 3.6 years longer than those who are not. Research also shows that vegetarians weigh about 15% less than regular meat eaters.
Fruits and vegetables offer a great source of nutrition with fewer calories and with fiber. Here are a couple of my favorite tips to give vegetarians and vegans: To make a complete protein with plant-based foods, combine whole grains and legumes at the same meal.
For example, red beans with brown rice or black beans in a whole wheat tortilla. To help increase iron, try cooking soups, stews, sauces or chili in an iron clad pot. This will increase the iron in these foods. Also pair iron rich foods with vitamin C-rich foods. Vitamin C naturally helps the body absorb iron more efficiently.
Are you a vegan, vegetarian or flexitarian? I would love to hear about it and how you practice your dietary habits. Do you have any favorite vegan or vegetarian meals? Share them with me please, I love learning about new meatless meals.
By Grace Derocha
http://www.ahealthiermichigan.org/2011/09/22/vegan-vegetarian-and-flexitarian...
