Plant-based diets focus on fruits, vegetables, grains, nuts, and seeds while avoiding meat (vegetarian) or all animal products (vegan).

• Protein Sources: Beans, lentils, tofu, tempeh, quinoa, nuts, and seeds.
• Iron & Calcium: Dark leafy greens, fortified plant milks, and legumes.
• Vitamin B12: Supplement or consume fortified foods (nutritional yeast, plant milks).

Tip: Combine plant proteins (e.g., rice and beans) to get all essential amino acids.

Essential for those with celiac disease or gluten sensitivity, this diet avoids wheat, barley, and rye.

• Safe Grains: Rice, quinoa, buckwheat, millet, and certified gluten-free oats.
• Watch for Hidden Gluten: Sauces, processed foods, and cross-contamination.
• Nutrient Balance: Focus on fiber-rich alternatives like sweet potatoes and vegetables.

Tip: Look for gluten-free labels and opt for whole, unprocessed foods.

Balancing blood sugar levels is key for people with diabetes or prediabetes.

• Carb Management: Choose complex carbs (whole grains, legumes) over refined sugars.
• Fiber & Protein: Helps slow digestion and stabilize blood sugar (e.g., chia seeds, lean meats).
• Healthy Fats: Avocados, nuts, and olive oil support insulin sensitivity.

Tip: Pair carbs with protein or fat to minimize blood sugar spikes.

Focuses on reducing cholesterol, blood pressure, and inflammation.

• Healthy Fats: Omega-3s (salmon, flaxseeds), monounsaturated fats (avocados, olive oil).
• Limit Sodium: Use herbs and spices instead of salt.
• Fiber-Rich Foods: Oats, berries, and vegetables help lower LDL cholesterol.

Tip: Replace butter with olive oil and choose lean proteins like poultry or fish.

Focuses on high fat, moderate protein, and very low carbs to induce ketosis.

• Healthy Fats: Coconut oil, nuts, seeds, and avocados.
• Low-Carb Veggies: Spinach, broccoli, zucchini, and cauliflower.
• Electrolytes: Stay hydrated and replenish sodium, potassium, and magnesium.

Tip: Track macros to ensure you stay in ketosis while avoiding processed meats.