Meeting the Nutritional Needs in Vegan and Vegetarian Individuals: A Plant-Based Lifestyle

What Is the Difference Between Vegetarian and Vegan?

While vegetarians don't usually consume any foods or food products that are derived or prepared from meat, fish, shellfish, crustacean species such as prawns or crab or other gelatin, renner, or animal-based by-products, vegans, on the other hand, don't consume any foods or food products that hail or come from animals including even the dairy products as well as eggs. Vegetarians are basically called "lacto-ovo vegetarians" who are individuals who follow a vegetarian diet that includes eggs and dairy products (that are derived from animals as well) but also excludes meat, poultry, fish, and seafood. A vegan diet on the other hand excludes even egg and dairy products other than the consumption of all animal-based products like meat, poultry, fish, seafood, etc.

What Are the Key Points of a Vegan and Vegetarian Diet?

• Vegan and vegetarian diets avoid animal-based protein and fat, emphasizing plant-based proteins and heart-healthy fats.

• Dietary requirements vary based on age, gender, general health, and metabolism.

• Vegetarian and vegan diets are generally suitable for most people but should be tailored to meet specific needs at different life stages.

• Children, young adults, and pregnant women may require higher levels of nutrients like iron, calcium, folate, and iron.

• Nutrition experts recommend ensuring a diverse range of plant-based foods and multivitamin sources for children transitioning to a vegetarian or vegan diet.

• Registered dieticians can provide guidance on adopting a vegan or vegetarian diet for both adults and children.

• Some high-risk groups, such as children, pregnant or nursing women, and the elderly, may require supplements due to disease or malnutrition.

• Healthcare providers can create individualized dietary plans for sustaining overall health based on body type, needs, and BMI (Body Mass Index).

What Are the Tips for High-Risk Population Groups?

1. Nutrition experts recommend that high-risk population groups, including children, pregnant, and nursing individuals, in vegan or vegetarian diets should focus on foods such as green beans, whole grains, pulses, carbohydrates like pasta, rice, and starchy vegetables, nuts, seeds, fresh colorful fruits, and vegetables.
2. Vegetarians can also incorporate dairy products and eggs to enhance their health and immunity.
3. Regardless of a vegan or vegetarian diet, it is crucial to ensure adequate intake of essential micronutrients, fiber, and protein for overall physical and mental health. Some other tips include:

• Consume four to five servings of a variety of colorful fruits and vegetables daily.
• Choose whole grains over refined and processed foods to boost immunity and cardiovascular health.
• Diet should be based on meals on options like brown rice, potatoes, bread, orzo pasta, or starchy carbohydrates to support cellular energy.
• Opt for lower-fat and lower-sugar dairy alternatives like plant-based soy or almond milk if an individual does not consume dairy products.
• Incorporate heart-healthy fats, such as beans, pulses, plant-based proteins, and mono or polyunsaturated oils (example olive oil, safflower oil, or canola oil) in the diet.
• Stay hydrated throughout the day by drinking six to eight glasses of fluids, following the general rule, and avoiding overhydration.

What Is the Nutritional Update for Vegan and Vegetarian Individuals?

• Careful planning is necessary when consulting with a nutritionist or dietitian, particularly for pregnant/breastfeeding women, infants, and young children considering a vegan diet.

• Vegan diets may require alternative protein sources such as tofu, tempeh, legumes, nuts, seeds, and omega-3 fats.

• Supplementation of iron, zinc, calcium, and vitamin B12 is often essential for individuals on vegan or vegetarian diets due to the absence of these nutrients in animal sources.

• Both vegan and vegetarian diets are cardioprotective and associated with a reduced risk of heart disease, including lower blood pressure and decreased LDL (Low-Density Cholesterol) cholesterol levels.

• Well-planned vegan and vegetarian diets, even during pregnancy and lactation, can significantly reduce the risk of preterm birth and birth defects in infants.

• Research suggests that these diets can help regulate blood sugar levels, reducing the risk of type 2 diabetes, as they contain plant-based amino acids, pigments, and antioxidants with anti-inflammatory properties.

• Strict adherence to vegan or vegetarian lifestyles often leads to healthier habits and a decreased likelihood of engaging in detrimental behaviors such as smoking or alcoholism.

Conclusion:

Whether following a vegetarian or vegan diet, the focus is commonly on consuming healthy vegetables, fruits, legumes, whole grains, nuts, seeds, etc., which are all low sources of heart-healthy fats. The term "vegan" is synonymous with plant-based eating. The key point to highlight is the numerous health benefits of plant-based diets, explaining the lower risk or prevalence of systemic diseases in vegans and vegetarians, and enabling the incorporation of a healthier lifestyle. Fruits and vegetables are also excellent sources of fiber that aids in systemic immunity boosting by providing a daily dietary dose of vitamins, minerals, antioxidants, and phytochemicals, offering more protection compared to non-vegetarian sources, as supported by nutrition research on combating global disease patterns.