Additionally, plant-based foods are often found to be more sustainable than animal products, as they require fewer resources than raising animals Nonetheless, research suggests that reducing your overall intake of animal products and choosing more sustainable options, such as chicken , can still benefit the environment and may be more realistic for current meat-eaters Reducing your intake of red meat and replacing it with more sustainable options, including poultry and plant foods, can be good for the environment by using fewer resources and decreasing greenhouse gas emissions.
A well-planned pollotarian diet that contains a variety of plant-based foods along with moderate poultry intake can be quite healthy and not require any supplementation. However, as with other vegetarian dietary patterns, some people may be at risk of nutrient deficiencies when cutting back on animal products.
Iron and zinc are present in plant foods but better absorbed from animal products. While poultry contains both minerals, pollotarians may still need to be conscious of including adequate plant-based sources of iron and zinc Vitamin B12 is only found in animal products.
Depending on how much poultry a pollotarian chooses to include in their diet, a B12 supplement may be recommended. Finally, if fish and seafood are restricted, a pollotarian may not be getting adequate amounts of omega-3 fatty acids, which are essential and important for physical and mental health Sources of the plant-based form of omega-3 — alpha-linolenic acid — include walnuts, as well as chia and flax seeds.
Pollotarians may be at risk of certain nutritional deficiencies, particularly vitamin B12, calcium, and omega-3s, depending on their food choices. A pollotarian diet is ideally high in plant-based foods and contains moderate amounts of poultry. Foods that are okay to eat on a pollotarian diet include:. A pollotarian diet includes a variety of whole, plant-based foods and moderate intake of poultry.
Depending on the individual, eggs and dairy products may also be eaten. While some may include fish and shellfish, they would technically be considered pesce-pollotarians. Additionally, intake of fried poultry should be minimized. All forms of red meat and pork are avoided on a pollotarian diet. While the addition of fish and seafood is technically a pesce-pollotarian diet, some pollotarians may include them.
While poultry is included in a pollotarian diet, the focus is still on eating a nutritious diet high in whole, plant-based foods.
Some people may choose to eat more or fewer servings of poultry and incorporate dairy products or eggs. This five-day meal plan provides meal ideas for following a pollotarian diet.
However, the amount of poultry eaten may vary by individual. A pollotarian diet focuses on whole, plant-based foods with the inclusion of poultry in moderation. Overall, a pollotarian diet can be a healthy, more realistic option for meat-eaters who are looking to eat less red meat and more plant-based foods. Chicken is a great lean protein source, easily cooked and readily available at restaurants, but you may wonder how many calories it packs. Here are…. People may adopt a vegetarian diet for various reasons, and several variations of vegetarianism exist.
Some people think of a lacto-ovo-vegetarian diet as the most traditional vegetarian diet. Only mammals, like cows and humans, can produce milk. Following a lacto-ovo-vegetarian diet means including eggs, milk, cheese, butter, yogurt, sour cream, ice cream, and other dairy products in your diet, while excluding all animal-derived meats, such as beef, fish , chicken, and pork.
Some people have religious or cultural reasons for choosing this variation. For instance, people who follow Hinduism and Buddhism may follow a lacto-ovo-vegetarian diet 14 , A lacto-ovo-vegetarian diet includes eggs and dairy products, but typically excludes all meats, including fish, chicken, pork, and beef. These can include cheese, butter, sour cream, yogurt, and ice cream.
As with the lacto-ovo-vegetarian diet, people may have religious or cultural reasons for following a lacto-vegetarian diet. This variation is common among people who follow Jainism, Hinduism, and Buddhism 14 , A lacto-vegetarian diet includes dairy products, such as milk, cheese, yogurt, and ice cream, but excludes eggs, meat, and fish. However, someone on an ovo-vegetarian diet would include eggs and egg dishes, like scrambled eggs, hard-boiled eggs, and omelets.
They may also use eggs in baking, such as in muffins, cakes, and breads. It emphasizes the benefits of plant-based foods while allowing small amounts of animal products. It takes a primarily plant-focused approach to eating, but includes some meat and other animal products, like eggs and dairy, in moderation. The main principles of a flexitarian diet include eating mostly whole plant foods, getting most protein from plants instead of animals, limiting added sugar and processed foods if possible, and incorporating meat and animal products occasionally A flexitarian diet is designed to emphasize plant foods while also being flexible by occasionally incorporating meat and animal products in small amounts.
A pescatarian diet is a plant-based diet that includes fish. A pescatarian diet offers the benefit of getting healthy omega-3 fatty acids from fish and seafood. These may otherwise be lacking in certain vegetarian diets A pescatarian diet may include dairy products and eggs, but this depends on personal preference.
A vegan diet is one that excludes all animal-derived products, including all meats and fish, dairy products, and eggs. A vegan diet is based solely on plant foods. This includes fruits, vegetables, grains, nuts, seeds, and legumes , including beans, peas, and lentils. A vegan diet may incorporate plant-based alternatives to traditional animal products, such as plant-based milk and dairy products, plant-based egg substitutes, and plant-based meat replacements like tofu, tempeh, seitan, and jackfruit.
For example, someone on a vegan diet may avoid purchasing consumer products — such as cosmetics, clothing, and shoes — that use animal-derived ingredients or have been tested on animals. Vegan diets tend to be low in some nutrients. For this reason, healthcare providers often recommend vegans take certain vitamin and mineral supplements, including vitamin B12, iron, omega-3 fats, zinc, and more. A vegan diet is entirely based on plant foods, excluding all animal-derived ingredients.
Veganism typically extends beyond the plate, excluding consumer products that use animal ingredients or are tested on animals. Furthermore, considering which variation best aligns with your personal values and goals is an important factor when determining how sustainable it will be for you. There are many approaches to a vegetarian diet. Oprah popularized this term when she and her staff went vegan for a week , all of them!
Yours in health, consciousness, and cool fashion, this is Renia Pruchnicki of Truth! I am the creator of Truth Belts and this is my blog. I have been a product designer since and started making vegan belts in I am here to help spread compassion to animals.
Fashion does not have to be cruel to be cool. Compassion is king! Remember me Log in. Lost your password? Carnivore This is a person who eats exclusively meat. Vegetarian This is a person who does not eat any kind of animal flesh or meat of any kind, including fish and seafood. Lacto-Vegetarian This is a person who does not eat any kind of animal flesh or meat of any kind, including fish and seafood. Lacto-Ovo-Vegetarian This person does not eat animal flesh of any kind, but does eat dairy products and eggs.
Pescatarian A pescatarian is like a vegetarian, only they will also eat fish and other seafood. Paleo Someone on the paleo diet eats only the nutrients which were available to our ancestors in the wild. Pollo-Vegetarian A pollo-vegetarian will eat poultry like chicken or turkey, but avoids red meat and fish. Pesco-Pollo-Vegetarian This person will eat chicken, turkey, or fish, but not red meat.
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