Vegetarian, vegan, flexitarian, pescatarian: the words get thrown around as if everyone agrees what they mean. They don't quite. But the labels matter less than one practical question: which foods have left your plate, and which nutrients did they carry?
Here is how the labels are commonly used. A flexitarian eats mostly plants and some meat or fish, with no fixed rule. A pescatarian eats fish but no meat or poultry. A vegetarian eats no meat, poultry or fish, and usually still eats dairy and eggs. A vegan avoids all animal products, including dairy, eggs and, for most vegans, honey. The Vegan Society describes veganism as a way of living that avoids animal use as far as is possible and practicable, so it is about more than food.
Less than people expect. The Academy of Nutrition and Dietetics concluded that appropriately planned vegetarian, including vegan, diets can be healthful and nutritionally adequate. The key words are "appropriately planned". Chips, sweets and fizzy drinks are all vegan, and none of them is a plan.
Some national health bodies are more cautious than others about vegan diets for pregnancy, babies and young children. That is another reason to talk to a doctor or dietitian rather than to guess.
When animal foods leave, a few nutrients leave with them. The NHS lists the ones that need thought on a vegan diet: vitamin B12, calcium, iron, iodine, selenium, vitamin D and omega-3 fats. B12 is the one with no dependable plant source, so fortified foods or a supplement are the usual answer. For everything else, the plate can do most of the work: beans, lentils and tofu, wholegrains, nuts and seeds, leafy greens, and fortified plant drinks and cereals.
A vegetarian plate has fewer gaps, because eggs and dairy carry B12, calcium and iodine. Iron and omega-3 are the ones to watch. A flexitarian plate has the fewest, which is why it is a good first step. You do not have to give anything up on day one: try two or three meat-free dinners a week and see which ones you would happily eat again.
You do not need a label to eat more plants. You need meals you enjoy, and a plan for the few nutrients that need one.
This guide is not medical advice. If you have a medical condition, are pregnant or breastfeeding, have or have had an eating disorder, or take medication (especially for diabetes or blood pressure), talk to a doctor or dietitian before changing how you eat. The same goes for feeding children a vegan diet. A dietitian can check your own diet in a way a general guide cannot.