A lacto-ovo vegetarian diet is a primarily plant-based diet that excludes meat, fish, and poultry but includes dairy and eggs. People adopt this diet for ethical, environmental, or health reasons. Here are some details about the lacto-ovo vegetarian diet:
Positive aspects:
- A well-planned lacto-ovo vegetarian diet can provide all the nutrients your body needs and may offer various benefits, including a reduced risk of heart disease, high blood pressure, type 2 diabetes, and certain types of cancer.
- Dairy products such as milk, cheese, and yogurt offer an essential source of protein, fat, and micronutrients such as vitamin B12, calcium, and zinc.
- A lacto-ovo vegetarian diet may aid in weight loss and weight control.
Negative aspects:
- Many foods marketed for lacto-ovo vegetarians are prepackaged and highly processed, meaning they can be high in added sugar, salt, unhealthy fats and oils, and calories.
- A lacto-ovo vegetarian diet should be properly planned to meet your nutrient needs, especially for protein, zinc, iron, and omega-3 fats.
- Some dairy and egg products are high in saturated fat and cholesterol, so its important to consume them in moderation and choose low-fat options when possible.
Ingredients or materials:
- Foods to eat: whole grains, fruits, vegetables, legumes (dried beans, peas, and lentils), seeds, nuts, dairy products, and eggs.
- Foods to avoid: meat, fish, poultry, dairy products (for lacto-vegetarian), eggs (for lacto-vegetarian), meat- and dairy-based condiments and food additives, insects or insect products, gelatine, animal rennet, stock or fat from animals.
- Packaged vegetarian foods may contain animal-based ingredients, so its important to review the ingredient list and nutrition label to see if they suit your health goals.
