arrow-downarrow-leftarrow-rightarrow-upchevron-upchevron-leftchevron-rightchevron-upclosecomment-newemail-newfullscreen-closefullscreen-opengallerygridheadphones-newheart-filledheart-openmap-geolocatormap-pushpinArtboard 1Artboard 1Artboard 1minusng-borderpauseplayplusprintreplayscreensharefacebookgithubArtboard 1Artboard 1linkedinlinkedin_inpinterestpinterest_psnapchatsnapchat_2tumblrtwittervimeovinewhatsappspeakerstar-filledstar-openzoom-in-newzoom-out-new

How Tough Is Your Diet? Find Out in This Beautiful Graphic

Pescatarians, sproutarians, and vegans: this illustration breaks down every type of eating.

This story appears in the September 2017 issue of National Geographic magazine.

If you love juice, there’s a diet just for you. Same with fruit, meat, and sprouted foods. The smorgasbord of eating options today—from the mainstream to the fringy and faddish—means a culinary regimen exists for almost everyone.

As this selective list shows, there’s a fair amount of overlap when it comes to food groups and ingredients. But any dietary plan can go astray. And getting proper nutrition from a restrictive diet can be challenging, if not impossible.

The key, says registered dietitian nutritionist Jennifer Bruning, is to “find what you like, what you can afford, what works best for your body, and—most important—what you can stick to.”

Bon appétit.

ON THE MENU

This graphic shows the food groups

generally allowed in each diet. Food

variety is important for good nutrition.

The colors show the nutritional

challenge a diet poses:

This graphic is for illustrative purposes only and

should not be considered health advice.

Most challenging

FRUITARIAN

Fruits

3

JUICEARIAN

Vegetables

Fruits

SPROUTARIAN

Vegetables

Nuts &

Seeds

Fruits

CARNIVORE

Fish

Meat

Poultry

Moderately challenging

1

2

, MACROBIOTIC

VEGAN, RAW VEGAN

Legumes

Grains

Fruits

Nuts &

Seeds

Vegetables

API-VEGAN

Grains

Legumes

Fruits

Vegetables

Nuts &

Seeds

Honey

Somewhat challenging

OVO-VEGETARIAN

Legumes

Fruits

Eggs

Grains

Vegetables

Honey

Nuts &

Seeds

LACTO-OVO-VEGETARIAN

Grains

Legumes

Eggs

Fruits

Vegetables

Nuts &

Seeds

Dairy

Honey

4

PALEO

Fruits

Vegetables

Nuts &

Seeds

Poultry

Eggs

Fish

Meat

Honey

Least challenging

PESCATARIAN

Grains

Legumes

Fruits

Vegetables

Nuts &

Seeds

Honey

Dairy

Eggs

Fish

5

MEDITERRANEAN

POLLO-PESCATARIAN

Poultry

Grains

Legumes

Fruits

Vegetables

Nuts &

Seeds

Honey

Eggs

Dairy

Fish

OMNIVORE

FREEGAN

6

Fruits

Grains

Legumes

Poultry

Vegetables

Nuts &

Seeds

Honey

Meat

Dairy

Eggs

Fish

(1) Raw veganism combines the concepts of veganism

(nonanimal-origin food) and raw-food-ism (foods

cooked at or below 118°f).

(2) Some macrobiotic diet followers eat limited fish

and seafood.

(3) There are many variations on dietary approaches

to nonanimal foods in the fruitarian, juicearian, and

sproutarian groups.

(4) The Paleo diet focuses on foods available to

hunter-gatherers over 10,000 years ago.

(5) Followers of the Mediterranean diet can eat red

meat occasionally.

(6) Freegans eat recovered food as part of a

philosophy opposed to consumerism. The challenge

of a sound diet is determined by the variety of foods

freegans are able to find.

ON THE MENU

This graphic is for illustrative

purposes only and should

not be considered

health advice.

LACTO-OVO-

VEGETARIAN

The arcs bracket the food groups

generally allowed in each diet.

Food variety is important for good

nutrition. The arc colors show the

nutritional challenge a diet poses:

Dairy

VEGAN

RAW VEGAN

MACROBIOTIC

Grains

1

2

Most challenging

Legumes

Moderately challenging

FRUITARIAN

Somewhat

Fruits

Least

3

JUICEARIAN

Vegetables

4

PALEO

SPROUTARIAN

Nuts &

Seeds

API-VEGAN

Honey

OVO-VEGETARIAN

Eggs

PESCATARIAN

Fish

5

MEDITERRANEAN

POLLO-PESCATARIAN

CARNIVORE

Poultry

OMNIVORE

FREEGAN

6

Meat

(1) Raw veganism combines the concepts of veganism (nonanimal-origin food) and raw-food-ism (foods cooked at or below 118°f).

(2) Some macrobiotic diet followers eat limited fish and seafood.

(3) There are many variations on dietary approaches to nonanimal foods in the fruitarian, juicearian, and sproutarian groups.

(4) The Paleo diet focuses on foods available to hunter-gatherers over 10,000 years ago.

(5) Followers of the Mediterranean diet can eat red meat occasionally.

(6) Freegans eat recovered food as part of a philosophy opposed to consumerism. The challenge of a sound diet is determined

by the variety of foods freegans are able to find.



Events

Hear live stories from explorers and photographers around the country.

See Locations Near You

Exhibits

Enjoy a variety of exhibitions that reflect the richness and diversity of our world.

Buy Tickets

Follow Us