Omnivore (Everyone Eats Everything)
Most people in Scotland eat a mixed diet that includes meat, fish, dairy, eggs and plant foods. It consists of a balance of fruit, vegetables, starchy foods, protein sources, dairy (or alternatives) and limited high-fat, high-sugar foods, for good health.
Flexitarian (Semi-Vegetarian)
As the name suggests, ‘flexitarian’ means flexible vegetarian. A flexitarian diet is mostly plant-based foods like vegetables, beans, lentils, wholegrains and nuts, but still including small amounts of meat, fish, dairy or eggs occasionally. It’s a popular choice for people who want to reduce meat without cutting it out completely and it encourages more plant food in your diet which can be good for your health and the planet.
Pescatarian (Fish, Maybe Dairy & Eggs)
A pescatarian diet is mainly plant-based but includes fish and seafood as the only animal meat. Some pescatarians also eat dairy and eggs, others don’t – it’s flexible! Including fish (especially oily fish like salmon!) in your diet can help you get beneficial omega-3 fatty acids alongside your plant foods.
Vegetarian (No Meat)
Vegetarians don’t eat meat, poultry or fish. There are a few variations:
- Lacto-ovo vegetarian: eats dairy products and eggs.
- Lacto vegetarian: eats dairy but not eggs.
- Ovo vegetarian: eats eggs but not dairy.
These all follow the UK Eatwell Guide, meaning plenty of fruit, veg, starchy foods and protein sources such as beans, pulses, eggs or dairy alternatives.
Vegan (No Animal Products)
Vegans don’t eat any animal-derived foods – no meat, fish, dairy, eggs or honey. This diet is entirely plant-based, and it’s important to plan meals so you get all the nutrients your body needs. On a balanced vegan diet, you can still eat plenty of fruit, vegetables, pulses, grains, nuts and seeds.
Healthy Eating Tips for Any Diet
Whatever way of eating you choose:
- Aim for at least 5 portions of fruit and vegetables a day: fresh, frozen or tinned all count.
- Base meals on whole, starchy foods: like potatoes, rice, pasta and wholegrain bread.
- Include a variety of protein sources: such as beans, pulses, tofu, eggs, fish or lean meat (if you eat them).
- Choose unsaturated oils and spreads: limit foods high in sugar, salt and saturated fat.
Healthy eating isn’t about one perfect diet, it’s about finding a pattern that works for you, keeps you nourished and fits your values and culture. Start with simple swaps, enjoy a colourful plate and listen to what your body needs.
If you’d like to learn more, these UK-based, quality-assured resources provide reliable, up-to-date information: