Download Lacto-Ovo Vegetarian Diet

Lacto-Ovo Vegetarian Diet
A lacto-ovo vegetarian diet excludes all foods that are made of animal flesh.
Eggs and dairy products like cheese, milk, and yogurt are still eaten, but fish, chicken, pork,
beef, and all other animal sources are avoided. While the consumption of eggs and dairy in
addition to the fruits, vegetables, grains, nuts/seeds, and beans help provide the major nutrients
needed for health, it is necessary to eat a variety of foods to ensure all nutrient needs are met.
Iron is necessary for good health. Animal
sources are more easily absorbed, but plant
sources can provide iron as well:
 dark leafy greens
 legumes
 quinoa, oats, and brown rice
 pumpkin and sunflower seeds
 pistachios, pine nuts and cashew
 blackstrap molasses
 prune juice
 cream of wheat (iron fortified)
Vitamin C can help increase iron absorption.
Try eating foods like tomatoes and oranges
with iron-containing foods to aid absorption.
Preparing foods in a cast-iron skillet can also
provide some iron to the diet.
© 2014 by Morrison Healthcare
Protein is needed by every cell in the body and must
be replaced to keep your muscles and tissues healthy.
Dairy can be a good source of protein, but including
plant sources will help ensure you eat enough.
 dried beans
 lentils
 tofu
 chickpeas
 nuts and nut butters
 quinoa
Zinc is required for a strong immune system.
While dairy products can provide some, good plant
sources include:
 pumpkin seeds
 cashews
 spinach
 mushrooms
 beans
 cocoa powder
 whole grains
 soy products
Omega-3 Fatty Acids are essential to health.
They assist in brain function and lower
inflammation in the body. The best natural source
is fish and fish oil, but plant alternatives include:
 Flax seeds and flax seed oil
 Grass-fed dairy products
 Eggs from pastured-raised chickens
 Chia seeds
Examples for healthy lacto-ovo eating
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Trail mix with pumpkin seeds, cashews, and dried apricots
Spicy tomato lentil soups with Swiss chard
Oatmeal with strawberries and a drizzle of blackstrap molasses
Salads topped with walnuts and a mix of flax seed oil and balsamic vinegar for
dressing
Smoothies with a spoonful of chia seeds and ground flax seeds
Grass-fed yogurt sprinkled with chia seeds, berries, and walnuts
Whole grain pasta with a spinach and pumpkin seed pesto mixed with sautéed
mushrooms
Homemade chocolate milk with cocoa powder
Granola bars with pumpkin seeds and cashews