A dietary pattern describes the total food intake of an individual or population and takes into account the interaction between different foods and nutrients, rather than individual foods or nutrients.
Therefore, nutritional science is increasingly looking at dietary patterns rather than individual nutrients alone.
Vegan
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definition :
A vegan eats exclusively plant-based food and avoids all animal products, including meat, fish, dairy, eggs, and honey.
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Advantages:
Increased intake of plant-based nutrients
Support for healthy digestion
Contribution to a healthy body weight
Support for cardiovascular health
Conscious and sustainable food choice
Animal welfare -
Points of attention:
A well-balanced vegan diet does require attention to certain nutrients that are less easily obtained from plant-based foods, such as vitamin B12, iron, omega-3 fatty acids, iodine, calcium, zinc, and sufficient protein. With good planning and possibly targeted supplementation, a vegan diet can be complete and healthy.
Vegetarian (lacto-ovo)
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definition:
A vegetarian does not eat meat, poultry, or fish, but does consume dairy products and eggs.
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Benefits:
Increased intake of plant-based nutrients
Support for healthy digestion
Sufficient protein intake through a combination of plant-based and animal sources
Contribution to a healthy diet
Support for bone health
More conscious approach to nutrition
More sustainable food choices
Animal welfare -
Points of attention:
A well-balanced lacto-ovo vegetarian diet can be complete, but it remains important to pay attention to certain nutrients such as iron, vitamin B12, omega-3 fatty acids, zinc, and sufficient protein, depending on individual dietary choices.
Lacto-vegetarian
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definition:
You do eat dairy products but no meat, fish, or eggs.
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Benefits:
Increased intake of plant-based nutrients
Support for healthy digestion
Support for muscle maintenance and recovery
Contribution to strong bones
Less reliance on meat as a protein source
More conscious and varied diet
More sustainable food choice
Animal welfare -
Points of attention:
A well-composed lacto-vegetarian diet can be complete, but it remains important to pay attention to certain nutrients such as vitamin B12, iron, omega-3 fatty acids, zinc, and sufficient protein, depending on individual food choices and the amount of dairy products in the diet.
Ovo-vegetarian
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definition:
You eat eggs, but no meat, fish, or dairy products.
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Advantages:
Increased intake of plant-based nutrients
Support for muscle maintenance and recovery
Contribution to a varied diet
Support for normal body function
More conscious approach to nutrition
Animal welfare
More sustainable food choices -
Points of focus:
A well-composed ovo-vegetarian diet can be nutritionally complete, but it remains important to pay attention to certain nutrients such as iron, omega-3 fatty acids, calcium, vitamin D, zinc, and sufficient protein, as their intake depends on the chosen plant-based food sources and the amount of eggs in the diet.
Pescetarian
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definition :
A pescatarian does not eat meat or poultry, but does eat fish and/or shellfish. Eggs and dairy products are often also consumed.
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advantages:
Increased intake of plant-based nutrients
Support for muscle maintenance and recovery
Source of omega-3 fatty acids
Supply of important nutrients
Contribution to a healthy diet
More conscious approach to nutrition
More sustainable food choices -
Points of attention:
A well-composed pescatarian diet can be wholesome, but it remains important to pay attention to the quality and variety of food. Depending on personal choices, nutrients such as iron, vitamin B12, omega-3 fatty acids, iodine, vitamin D, and sufficient protein may require extra attention.
Flexitarian
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definition :
A flexitarian primarily eats plant-based, but occasionally consumes meat, fish, dairy, or eggs.
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Benefits:
Increased intake of plant-based nutrients
Varied protein supply
Support for healthy digestion
Contribution to a balanced diet
Supply of essential nutrients
More conscious approach to nutrition -
Points of attention:
A well-composed flexitarian diet offers plenty of variety and flexibility. Nevertheless, it remains important to pay attention to the overall nutritional balance and sufficient intake of key nutrients such as protein, vitamin B12, iron, omega-3 fatty acids, calcium, and vitamin D, depending on the amount of animal products consumed.
Mediterranean
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definition:
A diet rich in vegetables, fruits, legumes, nuts, whole grains, olive oil, and fish. Red meat intake is limited.
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Benefits:
Rich in plant-based nutrients
Support for cardiovascular health
Supply of healthy fatty acids
Support for healthy digestion
Varied protein supply
Rich in protective nutrients
Conscious and sustainable food choice -
points of attention:
A well-composed Mediterranean diet is considered a balanced and varied way of eating. It remains important to pay attention to individual nutritional needs and sufficient intake of essential nutrients such as proteins, vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids, depending on personal dietary choices.
Low carb
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definition:
In a low-carb diet, carbohydrate intake (such as bread, pasta, rice, potatoes, soft drinks, and sugar) is restricted. The focus is usually on proteins, healthy fats, vegetables, nuts, seeds, and sometimes dairy. Depending on the specific variation, carbohydrate intake can be mildly, moderately, or severely restricted.
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Benefits:
Supporting a stable energy supply
Increased focus on protein-rich foods
Increased intake of unprocessed foods
Supporting a healthy body weight
More conscious choice of carbohydrate sources
Supporting a healthy metabolism -
Action points:
A well-composed low-carb diet requires attention to sufficient variety and the right balance between proteins, fats, fiber, vitamins, and minerals. Because certain food groups are often restricted, it is important to pay sufficient attention to nutrients such as fiber, vitamin C, magnesium, potassium, B vitamins, and omega-3 fatty acids, depending on the chosen foods.
Ketosis
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definition:
A ketogenic diet (ketosis) is a way of eating where carbohydrate intake is severely restricted, causing the body to switch from primarily burning glucose to using fats as its main energy source.
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Benefits:
Use of fats as an energy source
Support a feeling of fullness
More focus on high-quality foods
Support a stable energy supply
Support mental sharpness and concentration -
Points of attention:
A well-composed ketogenic diet requires attention to sufficient variety and a correct balance of fats, proteins, fibre, vitamins, and minerals. Because many carbohydrate-rich foods are restricted, it is important to pay extra attention to nutrients such as fibre, vitamin C, magnesium, potassium, sodium, B vitamins, and omega-3 fatty acids, depending on the chosen foods.