What Nutrients are You Missing with a Lacto-ovo Vegetarian Diet?



That's what most people worry about when they begin to eat a lacto-ovo vegetarian diet. Actually, if your meat-based diet is balanced, the change to becoming vegetarian is easy with this type of meat-free fare.

Why? Because animal products remain in the every day meal plan. You can still eat eggs, milk and everything that contains eggs and milk.

That means your egg and vegetable omelette can be topped off with with cheese and sour cream.

You still indulge in a double decker ice cream cone.

Cream soup and sauces remain on the menu.

Eating out has nearly as many choices once you decide on one of the vegetarian entres.

If you don't pay attention, you may find yourself eating too many eggs and too much cheese. They are staples of our Western diet, but they aren't the healthiest foods to base your diet on.

So, what do lacto-ovo vegetarians eat? Pretty much everything except meat, poulltry, and sea foods.

Vegetables - 3 to 5 servings daily

Fruits - 2 to 4 servings daily

Whole grains - 5 to 11 servings (The higher number to increase calories)

Milk and milk products - 6 to 8 servings daily

Eggs - 2 allowed per day (includes those in recipes, baked goods) Legumes, beans, nuts, soymilk, tofu - 2 to 3 servings daily

Fats and oils - try to keep to a minimum. Essential fats needed by our bodies are plentiful in natural foods such as nuts, avocados, and milk products.

Here are two additional comments on following a lacto-ovo vegetarian diet.

First, if you have a tendency to gain weight, do pay close attention to your intake of milk and milk products. Cheese is especially calorie dense You might want to consider cheese a fat so you remember not to over indulge.

Second, both vegan and flexitarian adjustments can also help you find just the right balance of pleasure and health as you enjoy the diversity of your new life sustaining food choices.



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