Find Vegetarian & Vegan Nutritionists
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More about vegetarian & vegan diets & our plant-based nutritionists
What is a vegetarian diet?
A vegetarian diet is a dietary choice that primarily consists of plant-based foods while abstaining from consuming meat and seafood.
Vegetarians consume various fruits, vegetables, legumes, whole grains, nuts, and seeds to meet their nutritional needs. This type of diet often includes dairy products and eggs, depending on individual preferences and restrictions.
A vegetarian diet can provide essential nutrients such as vitamins, minerals, fiber, and antioxidants, which benefit overall health and well-being.
A vegetarian diet avoids meat and seafood while focusing on various plant-based foods. According to the U.S. Department of Agriculture, people who follow this diet can meet their nutritional needs. Still, consuming a wide range of foods is vital to ensure adequate intake of nutrients like protein, iron, calcium, zinc, and vitamin B12.
What is a vegan diet?
A vegan diet is a plant-based dietary approach that excludes all animal products and by-products. It focuses on consuming various plant foods, including vegetables, fruits, legumes (such as lentils and chickpeas), whole grains, nuts, and seeds.
The emphasis is on choosing foods in their least processed form, resembling their natural state. By adopting a vegan diet, individuals can enjoy healthy plant-based options while eliminating consuming meat, poultry, fish, seafood, dairy, and other animal-derived ingredients.
The primary difference between a vegetarian diet and a vegan diet is that a vegan diet eliminates all meat, animal products, and by-products (including dairy and eggs). In contrast, a vegetarian diet omits meat, including poultry, fish, and seafood. However, variations within the diet exist based on individual choices about the inclusion or exclusion of eggs, dairy, and fish.
What are the benefits of plant-based diets?
Research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. A plant-based diet may also reduce reliance on medications for managing chronic diseases and decrease mortality rates associated with ischemic heart disease.
Plant-based diets can provide a host of health benefits, including:
- Lowering your body mass index (BMI), blood pressure, HbA1C, and cholesterol
- Reduce the medications needed to treat chronic diseases
- Supports your immune system
- Reduces inflammation
- Helps maintain a healthy weight
- Improves gut health which means improved digestion
- Reduces risk of heart disease, stroke, diabetes, and some mental health illnesses
- Reduces carbon emissions which is good for our environment
When to see a vegan or vegetarian nutritionist
You should consider seeking guidance from a plant-based nutritionist if you’re facing challenges in the following areas:
- Developing a well-balanced meal plan. A plant-based nutritionist can help you create a balanced meal plan that meets your specific dietary needs and ensures you get all the essential nutrients from plant-based sources.
- Getting enough nutrients. A nutritionist specializing in vegan or vegetarian diets can assist you in identifying potential nutrient deficiencies and guide you on incorporating diverse plant foods to ensure an adequate intake of essential nutrients like iron, calcium, vitamin B12, omega-3 fatty acids, and others.
- Getting enough protein. Protein is an essential macronutrient, and a plant-based nutritionist can help you find suitable plant protein sources and guide you on achieving your protein requirements without relying on animal products.
- Finding suitable foods when eating out. A nutritionist experienced in vegan or vegetarian lifestyles can provide practical tips and recommendations on navigating restaurant menus, making informed choices, and ensuring you have satisfying plant-based options.
- Managing specific dietary restrictions or health conditions. If you have specific dietary restrictions or underlying health conditions, a plant-based nutritionist can provide personalized advice and support in tailoring your vegan or vegetarian diet to address your unique needs.
How Zaya Care’s vegetarian & vegan nutritionists can help
Zaya Care’s nutritionists offer evidence-based advice and guidance tailored to the vegetarian or vegan’s needs and goals. They provide education on proper nutrition, including selecting and preparing plant-based foods, ensuring adequate nutrient intake, managing portion sizes, and promoting overall well-being.
Nutritionists also play a crucial role in helping individuals navigate food labels, identify suitable plant protein sources, optimize meal timing, and address any concerns or questions that may arise throughout the journey towards a vegan or vegetarian lifestyle.
When working with a nutritionist, the initial appointment typically involves a comprehensive assessment to gather information about your eating habits, lifestyle, medical history, and specific goals. This assessment may include measurements such as body weight, body composition, and lab tests if necessary.
The nutritionist will take the time to listen to your concerns and understand your unique needs, which will serve as the foundation for creating a personalized plan.
During the first appointment, the plant-based nutritionist will discuss your dietary preferences, any existing medical conditions or allergies, and your goals related to a vegan or vegetarian lifestyle. They may also assess your current nutrient intake and identify potential areas for improvement.
You and the nutritionist will work collaboratively to develop a well-balanced meal plan that meets your nutritional needs and aligns with your personal preferences and lifestyle.
Follow-up appointments are an essential part of the ongoing support provided by a nutritionist. These appointments monitor progress, address challenges, and make necessary adjustments to your plan.
A nutritionist may review your food diary, provide feedback and guidance, offer suggestions for incorporating new foods or recipes, and provide education on specific nutrients that may require attention in a vegan or vegetarian diet.
Benefits of working with a Zaya Care vegetarian & vegan nutritionist
Working with a Zaya Care plant-based nutritionist offers numerous benefits for individuals seeking guidance and support in their vegan or vegetarian journey. Whether you’re looking for a vegan or vegetarian nutritionist in NYC or somewhere else, we’re here to help.
Our nutritionists can help you develop a well-balanced meal plan tailored to your specific needs, ensuring that you meet your nutritional requirements while enjoying various plant-based foods. They can provide personalized advice on portion sizes, food combinations, and meal timing to optimize your overall nutrition.
A Zaya Care nutritionist specializing in plant-based diets can also assist you in ensuring adequate nutrient intake. They can help you identify common nutrients that may be challenging to obtain through vegan or vegetarian diets, such as iron, calcium, vitamin B12, and omega-3 fatty acids. A nutritionist can help you address potential deficiencies and support your overall health and well-being by providing education, practical tips, and recommended food sources.
Finally, our plant-based nutritionists can guide you in finding suitable food options when dining out and overcoming challenges related to vegan or vegetarian choices in social settings. With their expertise, a Zaya Care nutritionist can empower you to make confident and enjoyable food choices that align with your dietary preferences and health goals.