Being a lacto-ovo vegetarian means not eating meat, fish and poultry but consuming dairy products and some other animal based products. Studies show that this type of diet is a healthier choice for some people. By knowing a few things about it, you can learn how to change your eating habits to become a lacto-ovo vegetarian.
Step
Part 1 of 3: Educating Yourself
Step 1. Try to understand exactly what the lacto-ovo vegetarian diet is
This diet does not involve meat, poultry, and string, but allows the consumption of eggs and dairy products, as well as foods containing one or both of them. The lacto-ovo diet is different from other types of vegetarian diets such as pesco-vegetarian (which allows the consumption of fish), or lacto-vegetarian (which allows the consumption of dairy products but not eggs) and also the vegan diet which does not allow the perpetrator to consume all kinds of products. animals and foods made from them.
Step 2. Try to understand the benefits obtained
A lacto-ovo vegetarian diet is associated with lower levels of obesity, a lower chance of heart disease, and reduced levels of blood pressure and cholesterol, reducing the risk of developing type 2 diabetes and some types of cancer.
Step 3. Know the challenges
By changing your diet to a lacto-ovo vegetarian diet, you will face major changes in choosing foods to eat and maintaining health. Just like when making any major changes to your health, it's a good idea to consult your doctor and/or nutritionist first. This way, you can get help in developing a nutritional strategy that ensures your body is getting enough nutrients.
Step 4. Set limits in your diet
Animal products include meat and eggs, while animal based products such as gelatin are derived from animals and are often found in processed foods that are not specifically animal products. You can decide which foods or types of foods you want to include in your lacto-ovo vegetarian diet.
- You can choose to cut out all kinds of animal based foods like gelatin, honey and so on as many vegans do.
- Alternatively, you can incorporate gelatin, honey, etc. into your lacto-ovo vegetarian diet, but you don't eat animal products such as meat, chicken, and fish.
- Keep in mind that animal-based products like gelatin are sometimes contained in foods that don't look like animal products. You need to read the packaging labels carefully and ask about the ingredients used to make a meal in a restaurant to determine whether the food fits into your diet with your restrictions or not.
Part 2 of 3: Eat Well
Step 1. Eat food with the right portion and amount
You can get a wide variety of nutrients while following a lacto-ovo vegetarian diet if you manage this diet in a balanced way.
- The best way to do this is to eat a variety of fruits, vegetables, legumes (beans and lentils), cheese, yogurt, grains (wheat, rice, oatmeal, etc.) and other foods. This helps to ensure the body gets the right nutrients and avoids the body from experiencing vitamin or mineral deficiencies.
- The amount of food you should consume depends on the level of calories you need according to your age, activity level, and so on. Try to consult a doctor or nutritionist if you are not sure.
Step 2. Make sure your body is getting enough protein
Protein is very important because it is needed by the body to function and grow. As a lacto-ovo vegetarian, you can meet your protein needs by eating foods such as nuts and soy products as well as dairy products and eggs. You can get your protein intake (if your need is 2,200 calories per day) by eating: an omelette made of four egg whites, two pancakes made of egg whites, or 1/2 cup of cooked chickpeas.
Most vegetarians have problems meeting their protein needs. Try to keep track of your protein consumption and adjust your eating habits if necessary
Step 3. Make sure you are taking vitamin D
Lacto-ovo vegetarians can get the calcium they need for bones and teeth not only from cow's milk products, but from some soy milk, cereals, dark green vegetables, and other foods. Cow's milk products that get additives as well as egg yolks also provide the necessary vitamin D. You can get vitamin D (assuming you need 2,200 calories per day) by eating: 1/2 cup low-fat milk, 30 grams of low-fat cheese, or 1 cup of raw leafy greens.
Step 4. Get your iron intake
Instead of getting their iron intake from meat, lacto-ovo vegetarians have a wide variety of delicious options from iron-enriched cereals, spinach, chickpeas, whole wheat bread, and other foods. You can get your iron intake (assuming you need 2,300 calories per day) by eating: 1/2 cup cooked chickpeas, 1 whole grain bread, 1 cup raw spinach, or 3/4 cup cold cereal with added additives.
Take a daily multivitamin and multi-mineral supplement (but you really don't need to, unless you run a marathon every day)
Step 5. Don't forget zinc
Lacto-ovo vegetarians can get their zinc intake from cereals with additives, various types of beans, pumpkin seeds, peas, wheat germ, dairy products, and so on. You can get zinc (assuming a caloric requirement of 2,200 per day) by eating: 1/2 cup cooked chickpeas, 1/2 cup low-fat milk, or 3/4 cup cold cereal with additives.
Step 6. Make sure you are getting enough vitamin B-12
This vitamin can be obtained by consuming animal products or supplements. As a lacto-ovo vegetarian, you can get your vitamin B-12 from cow's milk products, eggs, and foods with added vitamins. You can get your B-12 intake (assuming you need 2,200 calories per day) by consuming: 1/2 low-fat milk, a medium egg, or 3/4 cup cold cereal with added additives.
Step 7. Try to find out if you are getting enough iodine intake or not
Iodine helps the function of many organs and is often found in salt which is iodized. If you eat a lot of raw food, it could be that your body lacks iodine. If this is your problem, buy iodized salt, but don't take too much of it.
Step 8. Look for foods rich in Omega-3
Omega-3 fatty acids are important for heart and brain health. For people who follow a lacto-ovo diet, Omega-3 can be obtained from nuts and seeds, soybeans, and some foods with additives. You can get Omega-3 by consuming 1/2 cup of flaxseed. Various types of eggs are also rich in Omega-3. Usually there is a label that mentions it on the packaging for this type of egg.
Part 3 of 3: Enlarging Your Menu Options
Step 1. Try to step outside your comfort zone
Changing your diet to a lacto-ovo vegetarian diet can be a big change and you can find it difficult to stick with it if you only focus on the foods you can't eat. However, this new diet can be a way of opening yourself up to new and exciting possibilities. Trying new things can help you eat a variety of foods and get all the nutrients you need.
Step 2. Try a variety of foods
Many foods are rich options for lacto-ovo vegetarians. Eating out in a variety of restaurants can be a great way to try new foods and get fresh ideas for cooking meals at home.
- Asian food (including Chinese, Japanese, Thai, and Vietnamese) has many meatless dishes because they are primarily vegetables and/or tofu. Some dishes from this country are prepared with fish sauce, so if you're not sure, try asking the waiter.
- South Asian food (India, Pakistani, Nepali and so on) has many meatless options with lentils, rice, vegetable curries, yogurt and other foods to suit a lacto-ovo vegetarian diet as the main ingredients.
- It's not hard to get meatless dishes in a Mediterranean restaurant (Italian, Greek, Middle Eastern). Try looking for dishes with falafel (chick peas balls), couscous, eggplant, tabbouleh, feta and more. Many dishes and sauces don't use meat, such as pasta primavera (with vegetables) and pesto (marinara with fish).
- Options for lacto-ovo vegetarians at Mexican restaurants include bean-based burritos, vegetable fajita and nachos, cheese or peanut enchiladas, tamales, rice dishes, huevos rancheros, guacamole, salsa, hotcakes, and more. Don't hesitate to ask if the dish you ordered is made from animal oil or other animal products.
Step 3. Find a replacement
If you get a recipe or order a dish that usually calls for meat, there is a way to replace it with ingredients that fit a lacto-ovo vegetarian diet. Some examples of meat substitutes:
- Tempe. These foodstuffs can be cut or processed like meat such as fried, grilled, baked, and so on.
- Processed seitan and flour gluten. This food ingredient has a medium taste and texture like meat. It can be cut into strips or squares and used to replace meat in many recipes.
- Tofu which is soy milk that is curdled and compacted into blocks. Soft tofu can have a creamy or crumbly texture while dense tofu can be sliced for grilling, soaking in sauces, roasting, and so on.
- Textured vegetable protein is produced from soybeans and has various forms (flake, chunk, and so on). This ingredient can be added to dishes for added protein, or it can be used to replace ground beef in spaghetti, burgers, and other dishes.
- Chickpeas are rich in protein and can be used as a substitute for meat. For example, you can make vegetarian chili by making it with chickpeas instead of meat.
- Alternatives for vegetarians or vegans have been made for many animal products. Quite a lot of supermarkets that sell burgers made from vegetable products, and so on.
- While cheese is allowed in a lacto-ovo vegetarian diet, you can also have soy bean "cheese" as an alternative.
- Quorn is also a great substitute.
Step 4. Use cookbooks and recipe sites for ideas
You can search for lacto-ovo vegetarian recipes. With these recipes, you can also get lots of ideas for trying different dishes. In addition, you can get new or different food options so that your diet is diverse.
