Yoga & Wellness

Whole Food Plant-Based vs Vegan: What's the Difference?

The Mediterranean diet and way of life is a wonderful way to cultivate vibrant health. I love living in Italy, because there is more awareness of the quality of food people put in their bodies, eating what is local and seasonal, as well as enjoying whole, real food.

Jenny Geyser

20 Feb 2025 • 4 min read

A beautiful fruit and vegetable market in Livorno, Italy.

There are so many diet and nutrition trends being promoted all the time. This often makes it confusing to understand what’s what, and to decide what resonates best with you, your lifestyle, and the health benefits you hope to achieve through nutrition.

I love living in Italy, because there is more awareness of the quality of food people put in their bodies, eating what is local and seasonal, as well as enjoying whole, real food.

The Mediterranean diet and way of life is a wonderful way to cultivate vibrant health.

It's also easy to eat vegetarian and vegan here! There are so many options. So even if you're not plant-based, you can choose to enjoy a more plant-focused lifestyle here, or wherever you live!

You are most likely familiar with the terms vegan and vegetarian, but what’s the difference between vegan and whole food plant-based?

I'm often asked this, especially by clients who want to eat more whole plant-based foods, but not necessarily go fully vegan.

Vegan is more than a way of eating. It is also a lifestyle.

There are not just many amazing health benefits from eating vegan, but it's also beneficial to the environment, and to protecting and saving the lives of countless animals. It feels energetically lighter to know you are creating positive change in the world, just by how you eat.

A vegan lifestyle consists of consuming no animal products whatsoever, not even honey. A true vegan also makes more sustainable choices in what they choose to buy and wear, being mindful to avoid anything that involves harming animals. Some people choose to become vegan for their health, while others choose to because of the environmental impact and animal rights, or a combination of both.

The rise in the amount and variety of vegan foods has grown over the years, especially as more and more people choose this way of living. There is everything from vegan “meats” and “cheeses,” to a large variety of vegan cookies, chips and ice creams.

Many of these foods help in the transition to a vegan diet, which is helpful for those struggling to give up their favorite animal-based foods. However, while these are still helping to benefit the animals and the environment, they can still be highly processed foods that are not necessarily nutritious or healthy.

A whole food plant-based diet is also vegan, avoiding all animal products. However, this way of eating also avoids processed foods, and focuses on fresh, whole foods found in nature.

Again, you don't need to be completely plant-based in order to gain the benefits of eating this way the majority of the time.

Choose a large variety of greens, vegetables and fruit in the colors of the rainbow. Enjoy fiber-rich whole grains, such as brown rice, quinoa, millet and even whole grain breads and pasta. Incorporate lots of legumes, like lentils, chickpeas, black beans and pinto beans.

Healthy whole food fats can come from avocado, nuts, seeds and olives. Be mindful of oils, as most are highly processed.

Olive oil, of course, is a staple in Italian kitchens. The oil used here, though, is local and more freshly pressed, which changes the quality and is so much healthier to consume. When choosing olive oil and coconut oils, be sure they are cold-pressed in smaller batches.

There is so much flexibility and deliciousness in this lifestyle! It's nutrient-dense, and your body will soak up the goodness, making you glow from the inside out!

Remember that it is entirely up to you as to what you choose to put into your body.

Learn to eat intuitively. Take time to really feel what you need. Eat mindfully. Everyday is different. Be patient with yourself and your food choices.

You do not need to be perfect, and eating should not cause any stress.

If you focus on whole plant-based foods for the majority of your nutrition needs, you will be adding to your overall wellness, and making a difference in the world, as well.

For personalized help in learning to eat a more plant-focused, Mediterranean diet for ultimate wellness, contact me here....I'm always happy to help!

Con tanto amore,

xo Jenny