Ethics and Values: How to Be a Vegetarian or Vegan Without Risk of Relapse

Written By: Cassidy Wolfe, RD

Adopting a vegetarian or vegan lifestyle is often rooted in a deeply held desire to align with ethical values—whether related to environmental sustainability, animal welfare, or health. For many, the decision is empowering and enriching. However, for individuals with a history of disordered eating, adopting such restrictive diets can feel challenging. At Karuna, we believe in the importance of food freedom—a journey toward a healthy, compassionate relationship with food—while also supporting our clients’ values. The question is: how can we hold onto our ethical values and make choices that reflect our compassion for animals and the environment, without risking a relapse into unhealthy patterns around food and body image?

Understanding the Challenges of Restrictive Eating

While a plant-based diet can be nourishing, it can also feel limiting if not approached with flexibility and balance. Many people fall into the all-or-nothing mindset, where eating even a small amount of an animal product feels like failure. This mindset can trigger cycles of guilt, restriction, and ultimately, relapse.

Research shows that overly restrictive diets often can lead to increased risk of eating disorders and disordered eating. That’s why it’s crucial to adopt a sustainable, flexible approach that prioritizes self-compassion over perfection. If you are struggling with how to balance recovery and values around food choices, consulting with a dietitian can provide personalized support and guidance.

Redefine Success in Your Plant-Based Journey

Instead of striving for perfection, focus on making choices that align with your ethics in a way that feels sustainable. Success doesn’t mean never consuming an animal product again—it means creating a lifestyle that works for you and your recovery long-term.

• Set Realistic Goals: Start with what feels manageable—perhaps focusing on plant-based meals 70-80% of the time.
• Practice Self-Compassion: If you eat something outside of what you planned, recognize it as part of the journey rather than a failure.
• Stay Connected to Your Values: Remind yourself why you made this choice in the first place, and allow your nutrition to evolve with your needs.

Focus on Nutritional Adequacy

Many who are new to a more plant-based lifestyle can be more at risk for nutritional deficiencies. Because of this, it is incredibly important to see a dietitian and receive individualized nutrition counseling to ensure you are meeting your needs!

Here are a few essential nutrients to focus on:

• Iron & B12: Found in fortified foods, legumes, and supplements if needed. Low levels can lead to fatigue, weakness, and brain fog, making it essential to incorporate these nutrients consistently.
• Omega-3s: Sources include flaxseeds, walnuts. These essential fatty acids support brain function and heart health.
• Protein: Focus on variety—lentils, tofu, quinoa, nuts, and seeds. Ensuring adequate protein intake helps with muscle maintenance, satiety, and overall energy levels. 
• Zinc & Calcium: Found in beans, nuts, leafy greens, and fortified plant milks. These minerals are crucial for immune function and bone health.
• Vitamin D: Often overlooked in plant-based diets, vitamin D is essential for mood regulation and bone strength. Fortified foods and mindful sun exposure can help meet daily requirements.

Be Mindful of Food and Language

The way we talk about food matters. If we label foods as “good” or “bad,” we reinforce guilt and shame around eating choices. Instead, shift to neutral language that encourages balance. 

• Instead of: “I failed because I ate dairy.”
  • Try: “I made a choice that didn’t align with my usual eating pattern, and that’s okay.”
• Instead of: “I can’t have that because I’m vegan.”
  • Try: “I choose to eat plant-based because it aligns with my values.”
• Instead of: “I was bad for eating that.”
  • Try: “I honored what my body needed in that moment.”

It can be difficult to work through negative associations with food, especially if you’ve previously experienced disordered eating or restrictive dieting. Changing your mindset takes time, and it’s okay to struggle with conflicting emotions. Recognizing that your journey is personal and that setbacks are part of growth can help ease the pressure. The key is to stay patient and seek support when needed.

Challenge Your Thoughts Around Food and Ethics

Sometimes, the greatest challenge isn’t the food itself but the internal dialogue surrounding it. Eating a plant-based diet can bring about feelings of guilt, anxiety, or self-judgment, especially when navigating real-world problems. Instead of rigidly adhering to strict ideals, allow yourself space to think critically about your choices without self-punishment.

• Recognize Moral Complexity: Ethical eating exists on a spectrum—one slip does not erase your commitment to your values.
• Avoid Black-and-White Thinking: Eating should not be about perfection. Small, consistent efforts are more sustainable than drastic restrictions.
• Reframe Your Intentions: Instead of focusing on what you “can’t” eat, celebrate the impact of your positive choices.

Shifting your mindset to be more flexible and forgiving will help you maintain a long-term plant-based lifestyle without risking relapse.

Seek Support

For those with a history of disordered eating, adopting a vegetarian or vegan diet can sometimes be triggering and difficult. It’s important to approach plant-based eating with a mindset of nourishment rather than restriction.

• Work with a Professional: Consider seeking guidance from an eating disorder-informed dietitian and therapist who can help you navigate plant-based eating in a way that supports both your physical and mental health.
• Recognize Red Flags: If your dietary choices start feeling rigid or anxiety-inducing, it may be time to reassess your approach.
• Prioritize Self-Compassion: Your well-being matters. If incorporating some animal products helps maintain a healthier mindset, it’s okay to adjust your diet accordingly.

By taking a compassionate, balanced approach, you can maintain a plant-based lifestyle in a way that feels nourishing—both physically and emotionally. Karuna Wellness Studio is here to support you every step of the way. Visit our website to learn more and connect with a registered dietitian today.

References: 

1. Fan, J., Nagata, J. M., Cuccolo, K., & Ganson, K. T. (2024). Associations between dieting practices and eating disorder attitudes and behaviors: Results from the Canadian Study of Adolescent Health Behaviors. Eating Behaviors, 54, 101886. https://doi.org/10.1016/j.eatbeh.2024.101886 
2. Neufingerl, N., & Eilander, A. (2021). Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients, 14(1), 29. https://doi.org/10.3390/nu14010029