What do these different eating patterns mean?

• Standard American Diet (SAD)

  A way of eating that includes lots of processed foods, red meat, added sugars, refined grains, and unhealthy fats, while being low in fruits, vegetables, whole grains, and fiber. It’s a high-calorie, low-nutrient pattern linked to many chronic health problems.

• Vegan

A diet and lifestyle that excludes all animal products.
Foods excluded: meat, poultry, fish, dairy, eggs, honey (most but no all exclude).
Focus: ethics, environment, and/or health.

• Plant-Based

A diet centered mostly or entirely on plants.
Key point: Usually refers to what you eat, not a lifestyle.
Range: Can include small amounts of animal products or none.

• Whole Food Plant-Based (WFPB)

A diet emphasizing minimally processed plant foods.
Foods included: vegetables, fruits, whole grains, legumes, nuts, seeds.
Foods limited/avoided: oils, added sugars, refined grains, processed foods, and all animal products.

• Vegetarian

A diet that excludes meat, poultry, and seafood but may include dairy and/or eggs.
Common variations:

• Lacto-ovo vegetarian: includes dairy + eggs

• Lacto-vegetarian: includes dairy, excludes eggs

• Ovo-vegetarian: includes eggs, excludes dairy

• Omnivore

A diet that includes both plant and animal foods.
Typical pattern: meat, dairy, eggs, fish, grains, fruits, vegetables, etc.

• Carnivore

A diet consisting entirely or almost entirely of animal products.
Foods included: meat, fish, eggs, sometimes dairy.
Foods excluded: nearly all plant foods.

• Paleo

A diet modeled after presumed eating patterns of pre-agricultural humans.
Foods included: meat, fish, eggs, vegetables, fruits, nuts, seeds.
Foods avoided: grains, legumes, dairy, added sugar, most processed foods.

• Keto (Ketogenic Diet)

A very low-carbohydrate, high-fat diet designed to maintain nutritional ketosis.
Typical macro pattern:

• Fat: ~70–80% of calories

• Protein: moderate

• Carbs: ~5–10% of calories
  Foods included: meat, fish, eggs, oils, butter, cheese, non-starchy vegetables.
  Foods avoided: grains, most fruits, legumes, starchy vegetables, sugars.

Is Vegan just a way of eating?

Veganism is an ethical philosphy that began in 1944 with the founding of The Vegan Society. It is defined as follows:

"Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals." The Vegan Society Website

Is it healthy to exclude animal products from your diet?

Absolutely. With a reliable source of vitamin B12 and a varied mix of plant foods, a plant-based diet can provide everything your body needs—and more. It doesn’t have to be complicated. Explore the nutrient guides and resources on this site to keep things simple and delicious. Decades of research, including thousands of scientific studies, show that plant-based eating supports every major body system.

How practical is it to live a vegan lifestyle?

It is much more practical than it seems. As plant-based foods and vegan-friendly products become more common, confidence and comfort grow naturally. In today’s world, vegan options are widespread, making it easier than ever to live in alignment with values of compassion and non-violence.

What if friends and family don’t understand these new choices?

Making changes in eating and lifestyle habits often brings a period of adjustment. Keeping a primary healthcare provider informed is wise, as positive health changes may occur along the way. Humans are deeply social, and many prefer not to stand out or ask for accommodations. However, close friends and family are often more curious than judgmental. Some may worry simply because they don’t yet understand. These moments can become gentle opportunities to explain why certain choices are a better fit personally. It’s not about convincing anyone else—just living in alignment with one’s own values. Over time, living differently from what is considered “normal” can create quiet, positive ripples that inspire others.