Brenda Khan
A lacto-ovo vegetarian diet is a plant-based diet that excludes meat, fish, and poultry but includes eggs and dairy products. Many people adopt this diet for ethical, environmental, health, or religious reasons. Before starting a lacto-ovo vegetarian diet, it is important to understand the foods that can be consumed and those that should be avoided. This diet can provide several health benefits, such as improving heart health, supporting weight loss, and reducing the risk of certain cancers and chronic diseases.
| Characteristics | Values |
|---|---|
| Diet type | Vegetarian |
| Animal products included | Dairy, eggs |
| Animal products excluded | Meat, fish, poultry |
| Plant-based foods | Fruits, vegetables, whole grains, nuts, seeds |
| Health benefits | Improved heart health, reduced cancer risk, lower BMI, reduced risk of type 2 diabetes, improved blood pressure and cholesterol levels |
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What You'll Learn
What is a lacto-ovo vegetarian diet?
A lacto-ovo vegetarian diet is primarily a plant-based diet that excludes meat, fish, and poultry. However, it includes dairy products and eggs, which sets it apart from stricter vegan diets. The term "lacto-ovo" is derived from the Latin words "lac" (meaning milk) and "ovo" (meaning egg), indicating the inclusion of these animal-based foods within the diet.
Lacto-ovo vegetarians consume a variety of whole, unprocessed plant foods, including fruits, vegetables, nuts, seeds, and whole grains. They also incorporate dairy products and eggs into their meals without restrictions. This type of vegetarianism is one of the most common and well-known forms of vegetarianism, especially in Western English-speaking countries, where the term "vegetarian" often refers specifically to this type of diet.
The lacto-ovo vegetarian diet is a popular choice for those seeking to reduce their consumption of animal products for ethical, environmental, or health reasons. It is considered a healthy and nutritious option, offering benefits such as improved heart health, support for weight loss, and a reduced risk of certain diseases like type 2 diabetes and various cancers. Research suggests that lacto-ovo vegetarians have lower body mass indexes (BMIs) and a reduced risk of gallstone disease compared to omnivores.
However, it is important to plan this diet carefully to ensure adequate nutrient intake. While lacto-ovo vegetarians can obtain protein from eggs, they may need to pay closer attention to their consumption of certain nutrients commonly found in animal-based foods, such as iron, calcium, zinc, omega-3 fats, and vitamins D and B12.
In certain cultures and religions, such as Hinduism and Buddhism, individuals are often raised as lacto-ovo vegetarians or adopt this dietary pattern for ethical reasons. The Bible Christian Church, founded by William Cowherd in 1809, promoted the consumption of eggs, dairy, and honey as God's given food, further influencing the adoption of this dietary lifestyle.
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What foods to eat
A lacto-ovo vegetarian diet is primarily plant-based and includes dairy and eggs, but excludes meat, fish, and poultry. This type of vegetarian diet is associated with various health benefits, including improved heart health, lower risk of type 2 diabetes, reduced cancer risk, and support for weight loss.
When adopting a lacto-ovo vegetarian diet, it is essential to focus on whole, unprocessed plant foods as the foundation of your meals. This includes a diverse range of fruits, vegetables, whole grains, nuts, and seeds. Here is a comprehensive overview of the food groups to include in your diet:
Fruits
Fruits are an essential component of a lacto-ovo vegetarian diet. Aim for a variety of colourful and nutritious options such as apples, bananas, oranges, strawberries, peaches, and melons. Fruits are packed with vitamins, minerals, and antioxidants, contributing to a healthy and well-rounded diet.
Vegetables
Incorporate an abundance of vegetables into your meals. Opt for dark, leafy greens like spinach and kale, as well as broccoli, bell peppers, mushrooms, and eggplant. Vegetables provide essential nutrients like vitamins A, C, and K, and are rich in fibre, promoting a healthy digestive system.
Whole Grains
Include a variety of whole grains in your diet, such as quinoa, barley, amaranth, oats, and buckwheat. Whole grains are an excellent source of complex carbohydrates, providing your body with sustained energy. They also offer dietary fibre, vitamins, and minerals, contributing to a nutritious and filling diet.
Dairy
Dairy products are a distinguishing feature of a lacto-ovo vegetarian diet. Milk, cheese, butter, and yogurt are all excellent sources of calcium, protein, and other essential nutrients. However, it is advisable to opt for low-fat or non-fat dairy options to maintain a healthy balance in your diet.
Eggs
Eggs are another key component of this diet. They are a great source of high-quality protein and contain important vitamins and minerals, including B vitamins and anti-inflammatory compounds. Include eggs in your meals as a valuable source of nutrition and a satisfying form of protein.
Legumes, Nuts, and Seeds
Legumes, such as beans, lentils, and chickpeas, are excellent sources of plant-based protein and fibre. Incorporate nuts and seeds into your diet as well, as they provide healthy fats, protein, and essential vitamins and minerals. These food groups contribute to a well-balanced and nutritious lacto-ovo vegetarian diet.
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What foods to avoid
A lacto-ovo vegetarian diet is primarily plant-based and includes dairy and eggs, in addition to plant-based foods. It is a common vegetarian meal plan that can be nutritious and beneficial to health in several ways. However, to achieve the health benefits associated with this diet, it is important to know what foods to avoid.
Firstly, meat, fish, and poultry should be avoided. This includes beef, veal, lamb, pork, chicken, and processed meats like sausages, bacon, and hot dogs. Seafood is also off the menu, so no shrimp, crab, or lobster. Essentially, all foods derived from meat or seafood should be excluded.
Secondly, ultra-processed foods should be limited. This includes sweets, cakes, fried foods, packaged biscuits, pizza, hamburgers, and packaged snacks. Even if these foods are vegetarian, excessive consumption can be harmful and is linked to an increased risk of chronic diseases.
It is important to consult a registered dietitian before starting a lacto-ovo vegetarian diet to ensure your nutritional needs are met and to prevent possible deficiencies.
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Benefits of a lacto-ovo vegetarian diet
A lacto-ovo vegetarian diet is primarily plant-based and excludes meat, fish, and poultry. It includes dairy products and eggs, with plant-based foods like dry beans, lentils, whole grains, and vegetables. This diet has been linked to several health benefits.
Firstly, it can help maintain a healthy weight or support weight loss. Vegetarian diets are typically high in fibre and low in calories, which may help with feelings of fullness and prevent overeating. Research has shown that vegetarians have a lower body mass index (BMI) than omnivores, and a lower risk of obesity and obesity-related diseases.
Secondly, a lacto-ovo vegetarian diet can improve heart health. It has been shown to lower the risk of coronary artery disease and has positive effects on blood lipids, including lowering low-density lipoprotein (LDL) and total cholesterol. There is also evidence that this diet can reduce blood pressure.
Thirdly, this diet is associated with a reduced risk of certain cancers, particularly gastrointestinal tract cancers, including colorectal cancer. This may be due to the higher consumption of dairy products and dietary calcium linked to this diet.
Additionally, a lacto-ovo vegetarian diet is linked to a lower risk of type 2 diabetes and gallstones. It can also help increase the consumption of whole, unprocessed plant foods, which are rich in nutrients and beneficial compounds.
It is important to note that proper planning is essential when adopting this diet to ensure adequate nutrient intake and prevent adverse health effects. Some nutrients to pay attention to include iron, protein, zinc, and omega-3 fatty acids.
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Sample meal plan
A lacto-ovo vegetarian diet is primarily plant-based and includes dairy and eggs, but excludes meat, fish, and poultry. This diet can bring several health benefits, including improved heart health, lower BMI, reduced risk of type 2 diabetes, and reduced risk of certain cancers. Here is a sample meal plan for a lacto-ovo vegetarian diet:
Day 1
- Breakfast: Scrambled eggs with vegetables and buttered toast
- Lunch: Mixed green salad with tofu, drizzled with olive oil and vinegar, served with a handful of nuts and raisins
- Dinner: Veggie cheeseburger with lettuce, tomato, and onion on a bun, served with a side of roasted asparagus
Day 2
- Breakfast: Fruit and yogurt smoothie with a hard-boiled egg
- Lunch: Pasta salad with beans, cheese, and vegetables, served with a side of grapes
- Dinner: Seitan and vegetable stir-fry with a side of berries
Day 3
- Breakfast: Pancakes
- Lunch: Vegan tempeh burrito bowls
- Dinner: Nachos with beans, cheese, ground soy, sour cream, salsa, avocado, and black olives, served with a side of fruit
Day 4
- Breakfast: Same pancakes as Day 3
- Lunch: Leftover pasta salad from Day 2
- Dinner: New options such as a veggie quesadilla or a repeat of Day 2's dinner
Day 5
- Breakfast: Breakfast quesadilla, similar to Day 4's breakfast
- Lunch: Same as Day 2's lunch
- Dinner: New options or leftovers from previous days
Feel free to adjust the meals to your taste preferences and nutritional needs. Remember to include a variety of whole, unprocessed plant foods, such as fruits, vegetables, nuts, seeds, and whole grains, while also incorporating dairy and eggs to meet your nutritional requirements.
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Frequently asked questions
A lacto-ovo vegetarian diet is a type of vegetarianism that allows for the consumption of dairy products (lacto) and eggs (ovo) but excludes meat, fish, and poultry.
A lacto-ovo vegetarian diet can have several health benefits, including improving heart health, supporting weight loss, reducing the risk of type 2 diabetes, and lowering the risk of certain cancers. Lacto-ovo vegetarians also have a lower risk of gallstone disease.
To start a lacto-ovo vegetarian diet, it is important to understand the allowed and restricted food groups. You can base your diet on whole, unprocessed plant foods, fruits, vegetables, nuts, seeds, and whole grains. Additionally, include eggs and dairy products such as milk, cheese, and butter. It is also essential to plan your meals to ensure you get adequate protein and other essential nutrients.
