Lacto Ovo Vegetarian Diet
A lacto ovo vegetarian diet includes vegetables, dairy products and eggs, while refraining from other animal food products. It is a healthy vegetarian alternative that helps in providing the essential nutritional requirements of the body.Lacto ovo vegetarians are those people who are reluctant to consume poultry, meat and other non-vegetarian foodstuffs, but prefer taking plant-based foods, milk and egg. The term ‘lacto-ovo vegetarianism’ is derived from the Latin words for milk (lacto), egg (ovo) and vegetables (vege). Consequently, a lacto ovo vegetarian diet comprises a wide range of vegetables, along with eggs and dairy products. It is the most frequently opted vegetarianism in the United States.
Another vegetarian type is the lacto-vegetarian, wherein an individual consumes only dairy products and vegetables, but not eggs and animal products. On the contrary, those who have lactose intolerance problems prefer to be ovo-vegetarians, meaning consuming a regular diet that consists of eggs and vegetables (without milk). Among all these types of vegetarians, lacto-ovo vegetarianism is the most preferred alternative.
What is Lacto Ovo Vegetarian Diet?
Most people think of becoming lacto ovo vegetarian, while converting from non-vegetarian food habits to vegetarian diet. A lacto ovo vegetarian diet can be the best alternative to provide a balanced nutrient to the body, under the condition that you understand the right food items to be included in the regular diet plan. The following is a guideline, which you can refer to, while planning a lacto-ovo vegetarian food menu:
For every people, breakfast is the most important meal of the day. Foodstuffs that can be included in a lacto ovo vegetarian breakfast are pancakes, whole-grain toast, pancake syrup, orange, cottage cheese, margarine and skimmed milk (or coffee). The amount of servings may vary depending upon the calorie intake and/or body requirements.
In lunch, you can have heavy food items, of your own preference. Ideal foods for lunch are vegetable soup, processed cheese, sesame crackers, mushroom, cucumber and tomato salad with regular salad dressing. You can also include baked apple (or fruit salad) and iced tea (without sugar).
Taking a light dinner is always good for health, rather than consuming a heavy meal before bedtime. For a lacto ovo vegetarian supper, make the main menu with fruits and whole grain bread. In addition, you can have omelet, egg whites, fresh fruits, pudding, baked cheese, margarine and collard greens at supper time.
For snacks, a lacto ovo vegetarian can have raisins, peanuts and other dried fruits that are enriched with nutrients. You can also incorporate whole grain roll and buttermilk in evening snacks. Or simply, go for the conventional snacks menu, that includes a glass of milk and one boiled egg.
Lacto Ovo Vegetarian Overview
Consuming eggs and milk helps in making up the protein, lecithin and calcium requirements of the body, which may lack in a vegetarian diet. But, incorporating too much of eggs and milk in the diet is harmful, as these food items contain high amounts of fats and cholesterol. Thus, the basic logic behind this vegetarian diet is to balance the amounts of eggs, dairy products and vegetables.
Overall, a lacto ovo vegetarian diet is considered as a dietary therapy for people who have certain medical problems. It is opined that this diet is beneficial for patients with heart disease, obesity, high cholesterol, hypertension and anxiety. Hence, very often, you may come across medical data, suggesting that patients with these health problems, make dietary changes and opt for this vegetarian diet.
There are various products in the market (for example, the Parmesan cheese) that is derived from animal source. Thus, in case you are among one of those millions who are opting for lacto ovo vegetarian diet plan, make sure that you check the food levels before including them in your meals. Educate and prepare yourself about the lacto-ovo vegetarian diet in order to gain the various health benefits. Do not make your diet a monotonous one; you can find interesting lacto ovo vegetarian recipes that will suit your taste bud perfectly.