Content

• Steps
• Method 1 of 3: Learn about lacto-ovo vegetarianism
• Method 2 of 3: Balance your diet
• Method 3 of 3: Diversify your diet

Lacto-vegetarianism is a type of diet that excludes the use of meat, fish and poultry, but allows the use of dairy and some other animal products. Research confirms that this diet is actually healthier for some people. This article will help you learn a little more about vegetarianism and how to change your eating habits and switch to a lacto-ovo vegetarian diet.

Steps

Method 1 of 3: Learn about lacto-ovo vegetarianism

1. 1 The essence of the lacto-ovo-vegetarian diet. Lacto-ovo vegetarianism excludes all types of red meat, poultry and fish, but it does allow the consumption of eggs and dairy products, as well as any foods that contain them. Lacto-ovo vegetarianism differs from other types of vegetarianism, for example, sandy-vegetarianism (which allows fish) or lacto-vegetarianism (which allows dairy products, but not fish), as well as veganism (which excludes all animal products origin and any dishes made from them).
2. 2 Benefits of lacto-ovo vegetarianism Lacto-ovo vegetarianism has been linked to lower rates of obesity and cardiovascular disease. Lacto-ovo vegetarians are less likely to suffer from hypertension, high cholesterol, type 2 diabetes, and some types of cancer.
3. 3 The complexities of lacto-ovo vegetarianism. Switching to a lacto-ovo vegetarian diet can mean big changes in food and meal choices, as well as changes in health. As with any other significant lifestyle change, it is recommended that you consult with your doctor or dietitian before switching to a lacto-ovo vegetarian diet. This will help you create the healthiest meal plan to ensure you are getting enough nutrients.
4. 4 Determine the limits. Animal products include all types of meat, fish, eggs and honey. In addition, foods such as gelatin and lard (edible fat) are also derived from animals and are often found in other foods that are not explicitly animal products. You can independently determine which foods you want to include in your diet and which you want to exclude.
   • You can eliminate all animal products, including gelatin, honey, etc., as vegans do.
   • You can use gelatin, honey, but exclude such animal products as meat, poultry and fish.
   • Be aware that sometimes animal-based ingredients (such as gelatin) can be found in foods that appear vegetarian at first glance. That is why you need to carefully read the composition of all the products you buy, or ask the waiters if the dish contains any ingredients that you have excluded from your diet.

Method 2 of 3: Balance your diet

1. 1 Eat large enough portions. Even as a lacto-ovo vegetarian, you can get enough nutrients by balancing your diet and monitoring your diet.
   • The best way to balance your diet is to eat a variety of fruits and vegetables, grains and legumes, cheeses, yoghurts, and other foods. This ensures that you get the full complement of essential nutrients and that you avoid any vitamin or mineral deficiencies.
   • The exact serving size depends on your personal calorie needs (namely gender, age, activity level, etc.). Check with your doctor if you have any doubts or questions.
2. 2 Eat enough protein. Protein is essential for the functioning of the body. As a lacto-ovo vegetarian, you can meet your protein needs through legumes, nuts and soy products, as well as dairy products and eggs. A good option (with 1200 calories per day) might be a four-protein omelet, two 10cm pancakes (cooked without yolks), or 1/2 cup of beans.
3. 3 Make sure you are getting enough vitamin D. Lacto-ovo vegetarians can get enough calcium, which is needed for bones and teeth, not only from dairy products, but also from soy milk, certain grains, dark green leafy vegetables, and other foods. Fortified dairy products and egg yolks can be an excellent source of the body's needed vitamin D. Sources of vitamin D (based on 1200 calories daily) can be ½ cup low-fat milk, 30 grams of low-fat cheese, or 1 cup fresh green leafy vegetables.
4. 4 Eat enough iron. And while lacto-ovo vegetarians don't eat meat, they have a rich selection of alternative sources of iron, including fortified cereals, spinach, legumes, whole grain breads, and other foods. Good sources of iron (based on 1200 calories daily) include ½ cup beans, 1 slice of whole grain bread, 1 cup fresh spinach, or 3/4 cup fortified cereals.
5. 5 Don't forget zinc. Lacto-ovo vegetarians can get their zinc from fortified grains, many legumes, pumpkin seeds, chickpeas, wheat germ, dairy, and other foods. Good sources of zinc (based on 1200 calories daily) are ½ cup beans, ½ cup low-fat milk, or 3/4 cup fortified cereals.
6. 6 Make sure you are consuming enough vitamin B-12. Vitamin B-12 can be obtained by the body from animal products or dietary supplements. As a lacto-ovo vegetarian, you can get this vitamin from dairy products, eggs, and vitamin-fortified specialty foods. Good sources of vitamin B-12 (based on 1200 calories daily) can be 1/2 cup low-fat milk, a medium-sized egg, or 3/4 cup fortified cereals.
7. 7 Determine if you are getting enough iodine. Iodine is essential for many organs to function. It can be obtained from iodized salt as well as many processed foods made with iodized salt. If you consume a lot of raw foods, chances are that you are not getting enough iodine. Purchase iodized salt if possible, but do not consume large amounts of it, as excess sodium is harmful to the body.
8. 8 Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids are important for heart and brain health. As a lacto-ovo vegetarian, you can get them from nuts and seeds, soybeans, and some fortified cereals. For example, 30 grams of dry or ½ cup of flaxseed will be an excellent source of omega-3s. Certain types of eggs may also be rich in omega-3 fatty acids (they usually have a label on them).

Method 3 of 3: Diversify your diet

1. 1 Try to step out of your comfort zone. Making the switch to a lacto-ovo vegetarian diet can be a major lifestyle change, and dietary restrictions can make it difficult to get used to. Try using these changes to discover new and exciting possibilities. Trying new foods and recipes will add variety and help you get all the nutrients you need.
2. 2 Try a variety of cuisines. There are many interesting lacto-ovo-vegetarian dishes in many cuisines around the world.Going to different restaurants can be a great way to try new things and get interesting ideas.
   • In Asian cuisine (including Chinese, Japanese, Thai, and Vietnamese), there are many meatless dishes based on vegetables and / or tofu. Some of these dishes are prepared with fish sauces. If you order such a dish at a restaurant, check with the waiter in advance if this dish is suitable for lacto-ovo vegetarians.
   • South Asian cuisine (Indian, Pakistani, Nepali, and so on) has many dishes that are made with legumes and lentils, rice, spiced vegetables, yoghurts, and other foods eaten by lacto-ovo vegetarians.
   • It's easy enough to find lacto-ovo vegetarian options in Mediterranean cuisine (Italian, Greek, Middle Eastern). You can order dishes that include falafel, couscous, eggplant, tabouleh, feta cheese and other vegetarian products. In Mediterranean cuisine, there are many meatless sauces such as primavera pasta, marinara or pesto.
   • For lacto-ovo vegetarians in Mexican cuisine, various burritos with beans, vegetable fajitas and nachos, enchiladas with cheese or beans, quesadillas, tamales, rice dishes, huevos rancheros, guacamole and salsa, fried beans, and so on are suitable. If you order a Mexican dish at a restaurant, check to see if it contains lard or other animal products.
3. 3 Try a variety of meat substitutes. If your recipe traditionally requires meat, then there are ways to substitute it so you don't disturb your lacto-ovo vegetarian diet. Meat substitutes can be:
   • Tempe. It is made from fermented soybeans. Tempeh can be sliced ​​and processed in the same way as meat, such as fried or baked.
   • Seitan. It is made from wheat gluten. Seitan has a mild flavor and texture similar to meat. It can be cut into strips, cubes or otherwise and used in all recipes instead of meat.
   • Tofu. It is rolled up from soy milk and pressed into small blocks. Soft tofu can have a variety of textures, from creamy to crumbly, while hard tofu can be cut into strips or chunks and then fried, marinated, baked, and so on.
   • TOB (Textured Vegetable Protein). It is also made from soybeans and comes in various forms: flakes, steaks, and so on. TOB can be added to a variety of foods to increase their protein content. It can also be used instead of minced meat for bolognese sauce, cutlets and other dishes.
   • Beans. Beans are rich in protein and can be used as a substitute for meat. For example, veggie chili has beans instead of beef.
   • There are vegetarian or vegan alternatives for almost all animal products. Today, many supermarkets and grocery stores offer soy “hot dogs,” “hamburgers,” “turkey,” tofu, or “bacon,” tempeh or seitan.
   • Although cheese is allowed in lacto-ovo vegetarian diets, you can always use vegetarian soy cheese instead of regular cheese.
4. 4 Use cookbooks and recipe websites to find interesting ideas. Finding lacto-ovo vegetarian recipes is easy. Sites and books will give you a lot of interesting ideas, and in addition, they will allow you to introduce new foods into your diet.
   • Vegetarian recipe sites can be found easily through search engines and are available in a variety of languages.