{"id":36279,"date":"2025-01-24T07:00:53","date_gmt":"2025-01-24T07:00:53","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=36279"},"modified":"2026-04-08T18:47:57","modified_gmt":"2026-04-08T18:47:57","slug":"your-guide-to-going-vegetarian-or-following-a-plant-based-diet","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/your-guide-to-going-vegetarian-or-following-a-plant-based-diet\/","title":{"rendered":"Your guide to going vegetarian or following a plant-based diet","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

There are many benefits to adopting a vegetarian or plant-based eating plan \u2014 it can boost your heart health and have a positive impact on the environment. But how do you know if you\u2019re getting enough nutrients? What\u2019s the difference between vegetarian and plant-based, anyway?<\/p>\n

Colleen McMeen, RD, CD, a wellness dietitian at the MultiCare Center for Health Equity and Wellness<\/a>, shares insight about how you can avoid nutritional deficiencies and set yourself up for long-term success when you go vegetarian or plant-based.<\/p>\n

Why switch to a vegetarian or plant-based diet?<\/strong><\/h2>\n

The terms \u201cplant-based\u201d and \u201cvegetarian\u201d are sometimes used interchangeably, but they have different meanings. A plant-based eating plan<\/strong> draws heavily from fruits and vegetables, whole grains, beans, seeds and legumes (chickpeas, edamame or lentils, for example). Plant-based diets may also include small portions of meat, fish and poultry, as well as dairy products and eggs.<\/p>\n

While vegetarian eating plans<\/strong> also focus on plant-based foods, they exclude meat, poultry and fish. Just as there are many different types of plant-based diets, there are also many types of vegetarian diets, with some including dairy products and eggs.<\/p>\n

\u201cBoth plant-based and vegetarian diets are linked to health benefits, such as a lower risk of heart disease<\/a>, Type 2 diabetes<\/a> and some cancers<\/a>,\u201d McMeen says. \u201cPart of the advantage of these eating plans is that ideally both decrease the amount of heavily processed foods.\u201d<\/p>\n

These are foods like soft drinks, chips, packaged cookies, white bread or fries. Typically, these foods have undergone intense manufacturing processes to bring them to their current state. They are often high in sodium, fat and sugar, and may contain preservatives, dyes, sweeteners or other additives.<\/p>\n

\u201cIf a person is on a plant-based or vegetarian diet and still eating a lot of highly processed foods, then they are not likely to benefit from the health advantages these types of eating plans offer.\u201d<\/p>\n

How to avoid nutritional pitfalls<\/strong><\/h2>\n

When making the switch to a plant-based or vegetarian eating plan, there is often a learning curve. Many people find that they need to pay a little more attention to what they\u2019re eating. Below McMeen offers tips for ensuring you get enough nutrients from your diet to stay energized and healthy.<\/p>\n

Get your calcium<\/strong><\/h3>\n

If you eliminate or limit dairy products, you need to ensure that you still get enough calcium in your diet. Calcium helps maintain your bone health and supports many bodily functions.<\/p>\n

Sources of calcium beyond dairy products include:<\/p>\n