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Vega-Pesce-What?
Eating Styles Explained
March 15, 2016
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By: Ginny Hunter

In a world where even ten years ago gluten-free was not a term found on most restaurant menus or in every grocery aisle, it seems today more and more people we know have dietary restrictions. Whether these nutritional adaptions stem from allergies, cultural or religious beliefs, personal preference, or a decision to shift daily eating habits, it’s important to know how each eating style is defined.

Vegetarian

A vegetarian diet is one that excludes meat and comes mainly from plants and alternative protein sources. Some vegetarians also exclude the consumption of animal-derived products such as gelatin and cheese.

Suggested Alternatives:

Meat:

  • Soy
  • Tofu
  • Faux Meat
  • Beans
  • Lentil

Milk:

  • Almond Milk
  • Coconut Milk
  • Flax Milk
  • Hemp Milk
  • Soy Milk

Cheese:

  • Vegan Cheese
  • Soy Cheese
  • Chia Seed Cheese

Other:

  • Soy Sour Cream
  • Vegan Butter Spread

While meat is eliminated from a vegetarian diet, it’s still very important the body receive ample amounts of protein through alternative sources.

Vegan

Those who follow a vegan diet are vegetarians who also do not consume any products derived from animals, such as eggs, milk, and chicken broth. Many who enjoy a lactose-free diet enjoy vegan dishes since they do not include dairy.

Suggested Alternatives:

Meat:

  • Soy
  • Tofu
  • Faux Meat
  • Beans
  • Lentil

Milk:

  • Almond Milk
  • Coconut Milk
  • Flax Milk
  • Hemp Milk
  • Soy Milk

Cheese:

  • Vegan Cheese
  • Soy Cheese
  • Chia Seed Cheese

Other:

  • Soy Sour Cream
  • Vegan Butter Spread

Most grocery stores have vegan alternatives for most everyday items. Ask your local grocer where you might find these items.

Pescetarian

Pescetarians exclude all meat but seafood. Often eating a diet consisting of plants, dairy, and seafood, the pescetarian diet is not considered a vegetarian diet.

Suggested Alternatives:


Meat:

  • Fish
  • Mollusks
  • Crustaceans
  • Soy
  • Tofu
  • Fo Meat
  • Beans
  • Lentil

Gluten-free

Gluten is a protein molecule found in wheat, rye, and barley. Gluten-intolerance, or the inability to tolerate gluten, is one of the leading food allergies and reasons most choose a diet free from wheat, rye, and barley. Those who are allergic to wheat also benefits from removing gluten in their diet.

Suggested Alternatives:

Flour:

  • Rice Flour
  • Corn Flour
  • Almond Flour
  • Flaxseed Flour

Grains:

  • Buckwheat
  • Rice (Brown, White, Wild)
  • Quinoa
  • Grits
  • Polenta

Other:

  • Lettuce Wraps (In Place of Bread)
  • Spaghetti Squash (In Place of Pasta)

Gluten-free products are among the most widely available for any of the dietary restrictions. Most items have a label that clearly indicates if a product includes gluten or not.

Lactose-free

Lactose is a type of sugar found in dairy products, such as milk. A lactose-free diet excludes any product where this sugar can be found. Lactose-intolerance, or the inability to digest lactose, is a major player in the decision for some to incorporate a lactose-free diet. Those interested in a vegan diet, wanting to lower fat intake, or cholesterol levels are also individuals who benefit from consuming items that are lactose-free.

Suggested Alternatives:

Milk:

  • Almond Milk
  • Coconut Milk
  • Flax Milk
  • Hemp Milk
  • Soy Milk

Cheese:

  • Vegan Cheese
  • Soy Cheese
  • Chia Seed Cheese

Other:

  • Ice Cream (Coconut Milk or Soy Milk)
  • Soy Sour Cream
  • Vegan Butter Spread

All vegan products are dairy free and can be enjoyed by anyone who follows a lactose-free diet.

Paleolithic

A paleo diet is made up of food groups believed to have been consumed by early humans who followed a hunter-gatherer lifestyle. This diet consists mainly of meat, vegetables, fruit, and excludes dairy, grains, and processed foods.

Suggested Alternatives:


Meat:

  • Grass-fed Bison
  • Wild Caught Salmon
  • Free-Range Poultry

Fruits & Vegetables:

  • Berries
  • Bananas

  • Melons
  • Non-starchy Vegetables

Dairy:

  • Free-Range Eggs
  • Coconut Milk
  • Almond Milk


Oil:

  • Coconut Oil
  • Olive Oil

Many people enjoy a paleolithic diet in effort to get back to the basics of our primal roots.

Raw

A raw diet consists solely of unprocessed and uncooked foods such as raw fruits, raw vegetables, nuts, seeds, sprouted grains, and some raw dieters even consume raw meat.

Suggested Alternatives:

Meat:

  • Cold Smoked Wild Alaskan Salmon

  • Beans
  • Lentil

Grains & Pasta:

  • Wild Rice
  • Quinoa
  • Buckwheat

Sweeteners:

  • Raw Organic Honey
  • Raw Agave Nectar
  • 100% Pure Maple Syrup

Bread (Refrigerated):

  • Sprouted Bread
  • Sprouted Bagels
  • Sprouted Tortillas

This diet caters to vegetarians and vegans, and most raw foods are naturally gluten-free.

The next time you host a dinner party, perhaps you’ll feel more prepared to cater to your guest’s dietary needs. Attending an event yourself? Our hope is that you’ll feel more confident and secure in the items you choose to eat no matter the reason, and even if they’re not labeled.

Vegetarian
Vegan
Pescetarian
Lactose Free
Paleolithic
Raw
Gluten
Gluten Free
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