Omnivore, lacto-vegetarian, pescatarian—what exactly do these terms mean? And what defines the Mediterranean and Nordic diets? Each of these dietary patterns follows its own principles, offers specific benefits, and may involve certain challenges. Every day, you consciously or unconsciously decide which foods end up on your plate. Here, you’ll explore the diversity of common dietary patterns—from omnivorous diets like a mixed diet—to fully plant-based approaches.
Dietary patterns: What’s on your plate?
Dietary patterns describe which foods you regularly eat and which you avoid. They are shaped by many factors: culture, religion, health, personal preferences, or ethical beliefs. Important to note: diets or dietary patterns are not the same as dieting. While dieting usually involves short-term plans with specific goals—such as weight loss—your dietary pattern reflects your long-term lifestyle and eating habits. In general, dietary patterns can be divided into two groups: omnivorous, which includes both plant- and animal-based foods, and plant-based, where plant products make up the majority. The key point: No dietary pattern is inherently healthy or unhealthy. What matters is how it is implemented individually, which foods are chosen, how they are combined, and in what quantities they are consumed.
Reflection: Take a moment to reflect: What dietary pattern are you currently following—and why? Do you eat mostly out of convenience and habit, or are taste and indulgence your main drivers? Do ethics, health, or sustainability influence your choices? By reflecting on these questions, you can gain a better understanding of the motives that shape your eating habits and perhaps also the direction in which you’d like to develop them further.
In the following, you’ll get to know the most common dietary patterns and gain an overview of which foods typically take center stage, the principles that guide them, and their potential advantages and disadvantages for health and daily life.
Omnivorous dietary patterns
If you consume both plant- and animal-based foods, you are following a mixed diet. This dietary pattern is diverse and flexible: You can enjoy all types of foods without limiting yourself to specific groups. This makes it easier to meet most nutrient needs and prevent typical deficiencies. Additionally, mixed diets are widely practiced socially and can be easily integrated into everyday life—shopping, cooking, and eating out are all straightforward.
At the same time, this dietary pattern comes with some challenges. A large variety of foods does not automatically mean a mixed diet is always healthy. Even if you eat “everything,” an unbalanced approach—such as consuming very little vegetables, fruits, or whole grains—can lead to nutrient deficiencies over time because essential fiber, vitamins, and minerals are missing. Regular consumption of highly processed foods, ready meals, or foods high in sugar and fat can further strain your health. Such a diet increases the risk of overweight, cardiovascular disease, type 2 diabetes, and other diet-related conditions. For this reason, it is recommended to focus on a whole-food, balanced diet with minimally processed foods. This forms the foundation for adequate nutrient intake and long-term health.
Digression: Popular diet trends
In addition to traditional dietary patterns, there are numerous specific omnivorous dieting variations. They usually pursue a particular goal—such as weight loss, muscle gain, or improved metabolic health—and focus on certain nutrient groups or foods. Some of the most well-known fad diets include:
- Low-carb diet: This approach significantly reduces carbohydrate intake and emphasizes protein and fat. It can help with short-term weight loss but often leads to long-term deficiencies in fiber, vitamins, and minerals from whole grains, fruits, and legumes. The so-called no-carb diet goes even further, almost completely eliminating carbohydrates.
- Ketogenic diet: This is a very high-fat, extremely low-carb diet in which the body enters a state called ketosis, deriving most of its energy from fat instead of glucose. This dietary approach can support short-term weight loss, but it is difficult to maintain over the long term and may pose health risks.
- Paleo diet: This approach is based on the presumed eating habits of our Stone Age ancestors. It allows natural, minimally processed foods such as meat, fish, vegetables, nuts, and fruits. Grains, legumes, and dairy products are avoided—essentially, you eat what our ancestors hunted, fished, or gathered.
Although these diets can offer interesting insights and may show short-term results, they are generally not suitable as a long-term eating pattern. The severe restriction of entire food groups can lead to nutrient deficiencies over time and is often difficult to maintain in daily life. Anyone trying these approaches should do so mindfully and for a limited period, while ensuring a balanced intake of nutrients.
Note: Whether a particular dietary pattern is suitable for you depends on individual factors such as your health status, pre-existing conditions, or personal goals. Certain diets may be helpful for some people, but less so for others. When in doubt, seekpersonalized advice—for example, from a nutritionist or doctor—before making major changes to your diet. In general, a long-term, balanced, and varied diet remains the most sustainable and healthiest choice.
Plant-based dietary patterns
With a plant-based diet, you consume predominantly or (almost) entirely plant-based foods. The decision to follow this diet can have various reasons—such as health-related, religious, ethical, or environmental considerations.
Note: The term plant-based primarily describes a dietary pattern that focuses on plant foods. Small amounts of animal products may still be included. Veganism, on the other hand, goes beyond diet: it is a lifestyle that excludes all animal products—not only in food but also in clothing, cosmetics, everyday items, and leisure activities.
Plant-based diets can offer numerous health benefits. Studies show that they can reduce the risk of conditions, such as cardiovascular disease, type 2 diabetes, and being overweight. The favorable fat composition—low in saturated fats—contributes to health, as does the high content of fiber, antioxidants, and secondary plant compounds, which support the immune system and help prevent inflammation. Additionally, plant-based diets are considered especially resource-efficient and have a significantly lower climate impact compared to omnivorous diets.
Despite these advantages, a plant-based diet can also pose challenges—particularly when it excludes (almost) all animal products. Eliminating all animal products carries an increased risk of deficiencies, since important micronutrients like vitamin B12 and iron are primarily found in animal foods. Conscious food choices and targeted supplementation (if needed) help ensure adequate nutrient intake. Socially, these diets can also be challenging—for example, in restaurants, at invitations, or while traveling—where plant-based options are not always readily available.
Vegetarian diets
Within vegetarianism, there are several variations that differ in which additional animal products are avoided besides meat. All variations focus on plant-based foods such as vegetables, fruits, legumes, grains, nuts, and seeds.
- Ovo-lacto-vegetarian: This is the most common form of vegetarianism. In addition to plant-based foods, eggs and dairy products, such as yogurt, cheese, or butter, are allowed.
- Lacto-vegetarian: This variation includes milk and dairy products but excludes eggs.
- Ovo-vegetarian: This diet excludes dairy products but allows eggs, for example, for those who are lactose intolerant or choose to avoid dairy.
- Pescatarian: Pescatarians avoid meat but eat fish and seafood, and sometimes also eggs and dairy products.
Mediterranean & Nordic diets
As examples of plant-based dietary patterns that combine indulgence and health, the Mediterranean and Nordic diets are often highlighted. Both are based on a high proportion of plant-based foods, complemented by moderate amounts of fish, high-quality plant oils, and dairy products. While the Mediterranean diet emphasizes olive oil, fresh vegetables, legumes, and whole grains, the Nordic diet focuses on ingredients such as rye, oats, cabbage, root vegetables, berries, and rapeseed oil as a source of fat. Both approaches offer an enjoyable way to eat healthily and balanced. The Mediterranean diet, in particular, has been widely supported by numerous studies as especially beneficial for health.
Now you’ve learned how diverse different dietary patterns can be. Each approach comes with its own benefits, challenges, and effects on health and the environment. Reflect: Which way of eating truly suits you—based on indulgence, convenience, ethics, or sustainability? What small steps could you try to eat more mindfully? Find your personal path to a way of eating that supports your well-being and aligns with your values, and experiment to see what works best for you!
You can find further information on this topic here:
Hargreaves, S. M., Rosenfeld, D. L., Moreira, A. V. B., & Zandonadi, R. P. (2023). Plant-based and vegetarian diets: An overview and definition of these dietary patterns. European Journal of Nutrition, 62(3), 1109–1121. https://doi.org/10.1007/s00394-023-03086-z
Sebastian, S. A., Padda, I., & Johal, G. (2024). Long-term impact of Mediterranean diet on cardiovascular disease prevention: A systematic review and meta-analysis of randomized controlled trials. Current Problems in Cardiology, 49(5), 102509. https://doi.org/10.1016/j.cpcardiol.2024.102509
Tessier, A.-J., Wang, F., Ardisson Korat, A., Eliassen, A. H., Chavarro, J., Grodstein, F., Li, J., Liang, L., Willett, W. C., Sun, Q., Stampfer, M. J., Hu, F. B., & Guasch-Ferré, M. (2025). Optimal dietary patterns for healthy aging. Nature Medicine, 31, 1644–1652. https://doi.org/10.1038/s41591-025-03570-5