Plant-Based vs. Vegetarian: Why the Distinction Still Matters
Plant-Based vs. Vegetarian: Why the Distinction Still Matters
Years ago, someone asked me if I promoted a plant-based, whole foods diet.
“Of course,” I said. “I recommend plant-based eating for everyone.”
She smiled and then… I mentioned the health benefits of eggs in a later post. Suddenly, she was confused. “I thought you were plant-based?”
Ah, there it is. The disconnect.
Let’s clear it up.
Plant-Based Has Always Been the Norm (Really)
We’ve been emphasizing plant-based eating long before it became trendy.
The USDA food icons have consistently prioritized plants. Going back to the 1940s and 1950s, we had the Basic Seven:
Green & yellow vegetables
Citrus fruits & tomatoes
Potatoes and other produce
Milk and dairy
Meat, poultry, fish, and eggs
Breads and cereals
Butter and margarine
That’s four out of seven groups made up of plant foods. That’s 57%—and that’s before factoring in plant-based protein options in the meat group.
Fast forward to the Food Pyramid:
Grains formed the base. Then, fruits, vegetables, dairy products, and protein-rich foods. Again, a plant-forward foundation.
Now, we use MyPlate, which includes fruits, vegetables, grains, protein, and dairy. If half your plate is fruits and vegetables, and grains (hopefully whole), then you’re still looking at 60%+ of your intake coming from plants.
This is what I’ve always considered plant-based eating: a pattern of eating where plants are the foundation, not necessarily the entirety.
So, What’s the Difference?
Vegetarian diets exclude meat. Some forms include dairy and eggs (lacto-ovo vegetarian), others don’t (vegan).
Plant-based diets emphasize plants, but don’t exclude animal products. Some individuals may occasionally or regularly consume dairy, eggs, meat, or fish.
Many people now use “plant-based” when they don’t want the label “vegetarian.” It sounds more flexible. And that’s fine, if we’re clear on what we mean.
My Issue Isn’t With How You Eat—It’s With the Judgment
What bothers me is when someone insists their version of plant-based is the only right way and judges others for not being “pure” enough.
Yes, I support vegetarian and vegan clients. I help them meet their nutrient needs and make it work.
But I also recommend eggs for those who eat them. I support dairy if someone tolerates it. And yes, I believe there’s room for convenience, including some processed foods. (Hot take: a banana didn’t just drop into your cart! It was picked, packaged, and transported. That’s processing.)
Let’s be real. Not everyone has the time, energy, or resources to grow their food (and I’m not one of them) and prepare every meal (I do with most) from scratch. And that doesn’t make their choices less “whole” or less healthy.
What About “Whole Food Plant-Based”?
This term is often used loosely, but even that can be inconsistent.
I’ve seen people swear by a whole food plant-based diet, then turn around and sip tea from bleached tea bags and enjoy a glass of wine (neither of which is a whole food, and in some cases, not even vegan)
If it’s working for you, great. Just don’t assume your way is the only way to eat plant-based or be healthy.
My Bottom Line
I recommend a plant-based diet for everyone. Why? Because the foundation of any healthy eating pattern should include: [bullets x 5]
Fruits
Vegetables
Whole grains
Nuts and seeds
Legumes
But that doesn’t mean there’s no room for dairy, eggs, seafood, or meat, especially when they’re nutrient-dense and part of a balanced pattern.
Plant-based isn’t a fixed box you need to squeeze into. It’s a flexible framework that lets plants take center stage on the plate while accommodating real-life, personal preferences, and cultural traditions.
So no, plant-based and vegetarian aren’t the same – even if you use it in that context. And that’s not just semantics; it matters when we talk about health, balance, and sustainability.
If you disagree, that’s okay. I live in a concrete-based house. But it’s not only made of concrete—same idea.
Real World Nutrition Refreshed: I am revitalizing and updating my blog archive and re-publishing it. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on October 7, 2021, and is updated here.
