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Vegan & Vegetarian Diet

What is it?

Vegan and vegetarian diets have a similar root in their foundation. They both omit "flesh" foods like meat, poultry, pork and fish. Vegetarians may consume animal by-products like milk and other dairy items or eggs. Vegans do not consume anything from animal sources including gelatin, whey, casein and other animal source proteins and by-products like honey.

This diet tends to focus on foods that are plant-based and are relatively high in fiber. There are packaged vegan foods that are not “healthy” necessarily (certain chips or cookies), so it is important to focus on whole foods while eating as a vegan or vegetarian.


  • Both diets can be healthy options.
  • Both are naturally low in saturated fat.


  • Both diets require adequate planning to ensure you consume enough protein.
  • You may need to supplement nutrients like vitamin D, vitamin B12, iron, calcium and zinc.


Try out these diets with the below recipes from Cookie and Kate.

Information courtesy of Nicole Hahn, Registered Dietitian at Banner – University Medical Center Phoenix.

Decoding the Diet Nutrition Weight Loss

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