3.3 Describe different types of vegetarian diet

This guide will help you answer 3.3 Describe different types of vegetarian diet.

Vegetarian diets are patterns of eating that exclude certain types of animal products. The main reason for following a vegetarian diet can link to personal beliefs, ethical concerns, religious or cultural practices, health goals, or concerns about the environment. Understanding the different kinds of vegetarian diets will help you better support people who choose these ways of eating.

Vegetarian diets share the common factor of not including meat, poultry or fish. Some include animal-derived foods like dairy or eggs, while others avoid them. The main sub-types fall into clear groups, each with their own rules about what foods are allowed or avoided.

Main Types of Vegetarian Diet

Vegetarian diets broadly include three main patterns. Knowing the differences helps you support people’s choices regarding food and health.

Lacto-Ovo Vegetarian

Lacto-ovo vegetarians do not eat meat, poultry, or fish. They do eat eggs and dairy products.
‘Lacto’ refers to milk products, and ‘ovo’ refers to eggs.

Lacto-ovo vegetarians include:

• Milk
• Cheese
• Yoghurt
• Butter
• All types of eggs (boiled, poached, fried, scrambled)

They avoid:

• Beef
• Pork
• Chicken
• Turkey
• Fish or shellfish
• Animal fats (like suet or lard from animal sources)

This is the most common form of vegetarian diet in the United Kingdom. Many people who follow this way of eating can find it easier to meet their protein, calcium and vitamin B12 needs because they still eat eggs and dairy.

Lacto Vegetarian

Lacto vegetarians do not eat meat, poultry, fish or eggs. They will include dairy products in their diet.

Allowed foods:

• Milk, including plant-based alternatives (but the focus is dairy from cows, goats, etc.)
• Cheese (as long as it does not contain animal rennet – a substance from the stomach lining of calves, often used in cheese-making)
• Yoghurt
• Butter

Avoided foods:

• Any type of meat or fish
• Eggs
• Products where eggs are used, such as cakes, mayonnaise, and some pasta

Lacto vegetarianism is popular in some religions and cultures, such as Hinduism.

Ovo Vegetarian

Ovo vegetarians avoid all animal products except for eggs. They do not eat dairy, meat, fish, or poultry.

Allowed foods:

• Eggs
• Foods made with eggs, such as omelettes, scrambled eggs, meringues, and foods where eggs are a main ingredient

Avoided foods:

• All dairy products (milk, cheese, yoghurt, cream, butter)
• Meat, poultry, and fish

This type is less common than lacto-ovo and lacto vegetarian diets.

Vegan Diet

Vegans do not eat any animal products. This includes meat, fish, poultry, dairy products, eggs, honey, or any foods made with animal-derived ingredients.

Vegan food choices include:

• Fruit
• Vegetables
• Legumes (peas, beans, lentils)
• Nuts and seeds
• Wholegrains (brown rice, oats, quinoa, couscous, pasta)
• Plant-based milks (soy, almond, oat, coconut)
• Plant-based alternatives to cheese, yoghurt, and meat

Vegans avoid:

• All types of meat, poultry and fish
• Dairy products
• Eggs
• Honey
• Animal-based additives (gelatine, cochineal, some e-numbers and colourings)
• Foods cooked, flavoured, or processed using animal products (such as chips cooked in animal fat)

Some people adopt a vegan diet for ethical, environmental, or health reasons. It requires careful planning to get enough protein, calcium, iron, vitamin B12, iodine and omega-3 fatty acids, as these can be lacking or harder to absorb from plant sources.

Less Common or Partial Vegetarian Patterns

While the main types cover most vegetarians, some people use specific terms to describe diets that are not fully vegetarian, but limit certain animal foods.

Pescatarian

Pescatarians eat fish and other seafood, but avoid meats like beef, chicken, lamb, or pork. They might include dairy and eggs.

Key points:

• Include seafood (fish, prawns, mussels, etc.)
• May include dairy and/or eggs
• Avoid all other meat

This diet includes the health benefits of fish – a source of omega-3 fatty acids – but does not avoid all animal produce.

Pescatarian is not usually classed as a true vegetarian diet, but you will hear this term used frequently.

Pollotarian

Pollotarians include poultry (chicken, turkey, duck) but do not eat red meat or fish. Dairy and eggs might be included.

Key points:

• Eat poultry
• May include dairy and/or eggs
• Avoid red meats and fish

As with pescatarian diets, pollotarians are not strict vegetarians yet follow a ‘semi-vegetarian’ pattern.

Semi-Vegetarian/Flexitarian

This diet limits the intake of meat and fish but does not completely exclude them. People on this diet mainly eat plant-based food, but sometimes eat small amounts of meat, poultry, or fish.

Key points:

• Mainly plant foods
• Occasional meat, poultry, or fish
• All dairy and eggs are usually eaten

This pattern does not fall under a strict vegetarian label, but people use the term flexitarian to describe it.

Foods Commonly Eaten and Avoided

To help you recognise the diets described, here is a summary of what is allowed and not allowed:

*Dependent on the individual’s choices

Vegetarian Diets and Key Nutritional Aspects

Different vegetarian diets pose their own opportunities and challenges for nutrition.

Lacto-ovo vegetarians usually find it easier to meet their needs for protein, calcium and vitamin B12 because dairy and eggs supply these nutrients. Lacto or ovo vegetarians need to pay more attention to food sources of protein and micronutrients, compared to people who eat a wider range of animal foods.

Vegans must rely on plant sources for all nutrients. They need to consume:

• Pulses (beans, lentils, peas) for protein
• Fortified foods (such as cereals, plant milks, yeast extracts) for vitamin B12
• Nuts and seeds for iron and zinc
• Green vegetables, tofu and fortified foods for calcium
• Sea vegetables (like nori or seaweed), iodised salt, or supplements for iodine

Supplements may sometimes be needed, especially for vitamin B12, vitamin D, and omega-3 fats from algae oil.

When supporting someone following any vegetarian pattern, you must consider their whole diet, not just the foods avoided.

Religious and Cultural Influences on Vegetarian Diets

Some people avoid certain foods because their religion or culture asks them to do so.

• Hinduism and certain forms of Buddhism promote a lacto vegetarian diet, avoiding meat, fish and eggs but permitting dairy.
• Many Seventh-day Adventists follow a vegetarian or vegan diet.
• Jainism involves strict vegetarianism, often avoiding root vegetables to prevent harming insects in the soil. Some Jain vegetarians do not eat honey.
• Rastafarian diets may be vegan or vegetarian, and may exclude salt, processed foods and sometimes dairy.

Cultural practices often set clear rules about permitted foods and meal preparation. This influences shopping, cooking and social events.

Labelling and Eating Out

Supermarkets and food companies in the UK use symbols to help people make choices, such as:

• Vegetarian Society Approved (a green symbol)
• Vegan Society Trademark

These labels mean that foods have been checked to confirm they do not contain ingredients from animals, contamination or animal-based processing aids.

When eating out, it is common for menus to have a ‘V’ (for vegetarian) or ‘VG’ (for vegan) symbol for suitable meals. However, cross-contamination with meat products can be a concern for strict vegetarians.

Example Day of Eating for a Lacto-Ovo Vegetarian

To make the ideas practical, here is an example day of eating:

• Breakfast: Porridge made with cow’s milk, topped with fruit and a handful of nuts
• Lunch: Cheese and egg salad sandwich on wholemeal bread
• Snack: Yoghurt and banana
• Dinner: Vegetable lasagne with tomato sauce and grated cheese

Protein, calcium and vitamin B12 are available in the milk, cheese, eggs and yoghurt. Fibre and vitamins come from wholegrains, vegetables and fruit.

Special Dietary Challenges for Vegetarians

Potential challenges include:

• Risk of iron-deficiency anaemia (especially for women and teenagers)
• Lower vitamin B12 intake for vegans and some vegetarian diets
• Less omega-3 fatty acids, which are found in oily fish
• Harder absorption of plant-based iron and zinc (compared to animal-based sources)

Planning meals to include fortified foods, a variety of vegetables, pulses, nuts and wholegrains helps to reduce these risks.

Explaining unusual terms:

• Gelatine: A substance made from animal bones and used as a setting agent in foods like jelly and marshmallows.
• Rennet: An enzyme traditionally sourced from calves’ stomachs; used to coagulate milk for cheese-making.
• Fortified foods: Products where extra vitamins or minerals, such as B12 or calcium, have been added by the manufacturer.

Allergies and Special Requirements

Not all dairy or egg alternatives suit everyone. Some people avoid soya, nuts, or gluten for health reasons. Always check labels for allergens, and find safe alternatives if someone has extra dietary needs.

Vegetarians with nut, soya or gluten allergies need help finding protein-rich choices that suit their restrictions.

Final Thoughts

Vegetarian diets are popular across the UK and worldwide. Each type follows its own food rules, shaped by beliefs, health, or ethics. Lacto-ovo vegetarian is the most common, but many people follow other forms such as lacto, ovo, vegan, pescatarian, pollotarian or flexitarian diets.

Understanding what each diet allows and avoids helps you support clients, colleagues or family more confidently. You will be able to help them meet their nutrition needs, avoid common health problems, and respect cultural or religious practices.

Every vegetarian diet can be healthy and offer all the nutrients people need, but meal planning is often the key. It is helpful for people to learn about protein sources, key vitamins, and how to read labels for hidden animal-derived ingredients.

Being aware of these dietary patterns does not only help you offer better care or advice, but helps you to respect people’s choices and their reasons for avoiding certain foods. If you work or volunteer in health, social care or education, this knowledge will allow you to support clients in an informed and sensitive way. By focusing on food variety and careful selection, anyone can enjoy the benefits of a well-chosen vegetarian diet.