Vegetarian Diet
Lacto-ovo Vegetarian Diet by Maria Adams, MS, MPH, RD
En Español (Spanish Version)
What Is a Vegetarian Diet?
A vegetarian diet excludes meat, poultry, fish, and foods containing these products. There are many different variations of the vegetarian diet. This article focuses on the lacto-ovo vegetarian diet, which is based on plant foods, but also includes eggs and dairy.
Why Follow a Vegetarian Diet?
There are many health benefits associated with following a vegetarian diet. In general, vegetarian diets tend to be lower in saturated fat and cholesterol, and provide higher amounts of many vitamins and minerals than traditional western diets. Moreover, a well-balanced vegetarian diet may help:
Lower blood pressure Improve cholesterol profile Reduce body mass index Reduce the risk of certain diseases, including hypertension , type 2 diabetes , prostate cancer , and colon cancer
People choose to follow a vegetarian diet for many different reasons, including health benefits, concern for the environment, and concern for animal welfare.
Vegetarian Diet Basics
A lacto-ovo vegetarian diet is based on plant foods such as grains, vegetables, fruits, legumes, seeds, and nuts, in addition to dairy and eggs. To make sure that you meet all your nutrient needs on this diet, be sure to eat a variety of each of these types of foods. Nutrients that deserve extra attention to make sure they are eaten in sufficient amounts include: protein, iron , calcium , zinc , vitamin B12 , vitamin D , and omega-3 fatty acids .
Eating Guide for a Vegetarian Diet
This guide is based on the current US food guide, MyPyramid. More information on the types of food included in each food category and serving sizes is available at http://www.MyPyramid.gov .
Food Category Daily Amount * Key Suggestions Key Nutrients Provided Vitamin B12 Consume at least ½ of your (fortified breakfast grains as whole grains cereals) 6 ounces (1 ounce = 1 slice Whole grains include: Zinc-fortified bread, ¼ bagel, ½ cup Grains whole wheat products, breakfast cereals, cooked pasta or rice, 3 cups oatmeal, brown rice, wheat germ popcorn) barley, bulgur, popcorn Iron-fortified breakfast cereals
Page 1 of 3 Copyright © 2008 EBSCO Publishing. All rights reserved. Eat a variety of different vegetables every day. Eat more of the following: Dark green vegetables (eg, broccoli, spinach, bok choy, romaine Calcium (collard lettuce) greens, turnip greens, 2½ cups (1 cup = 1 cup raw Orange vegetables bok choy, and Vegetables or cooked vegetables, 2 (eg, carrots, sweet mustard greens) cups raw leafy vegetables) potatoes, butternut Iron (spinach, turnip squash) greens, peas) Dry beans and peas (chickpeas, black beans, lentils, split peas, kidney beans, tofu)
Calcium (fortified Eat a variety of fruit 2 cups (1 cup = 1 cup fresh orange juice) Choose fresh fruit over Fruits fruit, 1 cup fruit juice, ½ Iron (raisins, prunes, fruit juices cup dried fruit) dried apricots)
Protein Calcium (all milk Choose low-fat or fat-free products, fortified dairy products; limit intake milk alternatives) 3 cups (1 cup = 1 cup milk of full-fat cheese Vitamin D (fortified or yogurt, 1 cup soy or rice Milk Milk alternatives include milk and milk milk, 1½ ounces natural calcium-rich or -fortified alternatives) cheese) foods and beverages Vitamin B12 (milk products and fortified milk alternatives)
Protein Zinc (white beans, kidney beans, and 5½ ounces (1 ounce = ¼ Eat a variety of protein chick peas) Legumes, Nuts, cup cooked, dry beans; ½ sources Iron (kidney beans, Eggs, and Other cup tofu, ¼ cup tempeh, 1 Nuts and nut butters can black-eyed peas, Protein Rich egg, 1 tablespoon peanut also be counted as oils lentils) Foods butter, ½ ounce nuts) Omega-3 fatty acids (eggs, ground flaxseed, walnuts)
Choose healthful oils such Omega-3 fatty acids as those found in canola (flaxseed oil, canola Oils 6 teaspoons and olive oil, fish, and nuts oil)
Limit or avoid solid fats such butter, stick margarine, lard, and shortening Fats and Sweets <265 calories Limit foods high in added sugar or solid fats
*Based on a 2,000 calorie diet. Recommended amount varies depending on age, gender, and activity level. The
Page 2 of 3 Copyright © 2008 EBSCO Publishing. All rights reserved. website http://www.MyPyramid.gov provides individualized amounts based on these factors.
Suggestions
Eat a variety of foods from each of the food groups every day. Limit your intake of cheese and other high fat dairy products. If you are new to this diet, don’t just continue eating your usual diet minus the meat. Be sure to replace the meat with other protein-rich foods (eg, milk, beans, and nuts). Consider meeting with a registered dietitian to makes sure you are meeting all your nutrient needs on this diet. A dietitian can create a meal plan for you.
RESOURCES:
American Dietetic Association http://www.eatright.org
The Vegetarian Resource Group http://www.vrg.org/
CANADIAN RESOURCES:
Dietitians of Canada http://dietitians.ca/
Toronto Vegetarian Association http://www.veg.ca/
REFERENCES:
American Dietetic Association and Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am D Assoc. 2003;103:748-765.
Messina V, Melina V, Mangels AR. A new food guide for North American vegetarians. Can J Diet Prac Res. 2003;64:82-86.
Vegetarian diets. MyPyramid.gov website. Available at: http://www.mypyramid.gov/tips_resources/vegetarian_diets.html . Accessed May 9, 2007.
Last reviewed May 2008 by Dianne Scheinberg, MS, RD, LDN
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