Diet names are a starting point.
Compare what an eating pattern includes, what its evidence can tell you, and what a food log cannot.
The ingredient, portion and overall pattern matter more than a label. This is an evidence-reading guide, not a prescription or a ranking.
Scroll across to read the questions and source evidence.
| Pattern | What the label means | Question to ask | Evidence and source |
|---|---|---|---|
| Vegan | Excludes animal foods. Plant-based is a broader label and does not necessarily mean vegan. | Use a reliable vitamin B12 source. Check fortified products rather than assuming all plant drinks contain the same nutrients. | NHS practical guidance describes planning for B12, calcium, iron, iodine and other nutrients. Read source |
| Vegetarian, flexitarian & plant-forward | Vegetarian patterns exclude meat and fish; flexitarian usually describes including them less often. Definitions of plant-forward vary. | Build meals from identifiable ingredients. A protein total does not show the full nutritional pattern. | NHS vegetarian guidance supports varied protein foods and attention to iron and B12. It does not certify every packaged vegetarian product. Read source |
| Mediterranean-style | A family of food patterns, not one fixed menu: vegetables, grains, legumes, nuts, olive oil and varying amounts of animal foods. | A recipe can fit the broad pattern with many different macro totals. Record the actual oil and portion. | The American Heart Association describes this pattern within its dietary guidance. A name on a restaurant menu is not evidence of the whole eating pattern. Read source |
| DASH | A structured eating pattern studied in controlled trials, with separate evidence about sodium reduction. | Use the official eating-plan resources for its food groups and serving framework. Our food notebook is not a treatment plan. | NHLBI describes randomized controlled DASH and DASH-Sodium studies. Their evidence is different from a self-selected online survey. Read source |
| Carnivore | Commonly used for eating mostly or exclusively animal foods; individual definitions vary. | Do not infer safety, adequacy or disease treatment from a favorable anecdote or a protein number. | The 2021 survey of 2,029 self-selected participants reports their experiences. Self-report, selection effects and no randomized comparison limit causal conclusions and long-term safety claims. Read source |
Animal-based and lower-carbohydrate labels
“Animal-based” has no single standardized recipe or nutrient target. Ask what it includes before treating it as a comparable intervention. “Lower carbohydrate” also requires a stated amount and context; it should not automatically be read as ketogenic or as a disease-treatment recommendation.
For either label, examine the foods actually eaten, the comparison diet, study duration and outcomes. An isolated nutrient total cannot establish overall adequacy or a health effect.
How to read a diet claim
- Identify the study design: anecdote, survey, observational study, controlled trial or clinical guidance.
- Check who participated and how they were selected.
- Separate reported satisfaction from measured clinical outcomes.
- Check duration, missing data, funding and whether the result applies to your situation.
Use the notebook without turning it into a grade
Compare actual portions and recipes in the food library. Missing micronutrient fields do not show a deficiency, and one logged day does not define a dietary pattern.
Content sources inspected October 11, 2026. No clinician or dietitian review has been performed for this page. Individual medical decisions, restrictive diets, pregnancy and nutrition for children require appropriate professional guidance.