You may be trying to decide whether to become a vegetarian, or you may already be a vegetarian who is considering becoming a vegan. A vegetarian diet excludes meat, while a vegan diet excludes all animal products. Whether you are vegetarian or vegan, read the ingredients list of all foods before you eat them, and talk to a nutritionist if you have concerns about your diet adequacy.
Dairy Products
An ovo-lacto vegetarian or lacto-vegetarian can eat dairy products, but a vegan diet excludes them because they are made from milk, an animal product. Vegetarians can eat milk, yogurt, cheese, ice cream and butter. Vegan substitutes for dairy products include soy milk, soy yogurt, soy cheese, soy ice cream and almond or coconut milk. If you are vegan, avoid products that contain dairy ingredients, such as canned pasta or sauces, canned or frozen meals or cream-based dressings.
Eggs
A vegetarian can eat eggs, but a vegan cannot eat chicken or any kind of eggs. This includes most commercial egg substitutes, which can be made from real eggs or egg whites. Eggs provide high-quality protein, and tofu can be a good vegan nutritional substitute, since it is also a complete protein. If you are looking for a vegan egg substitute for baking, bananas or applesauce can provide moisture to some recipes.
Poultry and Fish
Although most vegetarians do not eat poultry or fish, you may eat them occasionally if you follow a semi-vegetarian, or flexitarian, diet. Vegans can never eat these foods. There are plenty of vegan substitutes for poultry and fish, with soy, beans, vegetables or wheat as the base. Vegan entrees include veggie burgers, vegetarian "fish fillets" and "chicken strips" or tenders and soy-based substitutes for seafood, such as foods similar to shrimp or scallops.
Nutritional Considerations
When you plan carefully, a vegan diet can be nearly as nutritionally adequate as a vegetarian diet, since there are close substitutes for most foods that a vegan may not eat that a vegetarian may eat. Since you do not eat animal foods, ensure you get enough calcium from calcium-fortified foods, and enough iron from fortified foods and plant-based sources, such as beans and grains. MayoClinic.com states that you may need a vitamin B-12 supplement if you avoid all animal-based products.
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