Vegetarian diets exclude meat, fish, and poultry, while vegan diets avoid all animal products, including dairy and eggs. Vegetarians can be lacto-ovo (consume dairy and eggs) or lacto (consume dairy but not eggs). Vegans avoid all animal-based foods. Some people, like pescatarians, eat fish but no other meat, while flexitarians occasionally consume meat. Vegetarian and vegan diets can provide health benefits such as reduced risks of heart disease and type 2 diabetes. They are rich in fruits, vegetables, whole grains, and nuts, which can lower blood pressure and BMI. However, it's crucial to ensure adequate intake of vitamin B12, calcium, iron, and zinc, especially for vegans. Pregnant and breastfeeding women, as well as young children, need to be particularly careful to avoid deficiencies that could impact development. Foods like fortified cereals, dark green vegetables, tofu, and supplements can help meet these nutritional needs. Consultation with a registered dietitian can help design a balanced diet to avoid deficiencies.