Lacto-Ovo Diets

Lacto-ovo refers to a category of vegetarianism that includes dairy products and eggs but avoids animal flesh, such as poultry and fish. Lacto-ovo diets are less likely to cause nutrient deficiencies than vegan diets, which avoid animal products completely. In addition, lacto-ovo diets are associated with lower rates of cancer, hypertension, obesity and heart disease, according to the University of California, Los Angeles. However, not all lacto-ovo diets are healthy.

Basics

The prefix lacto- comes from the Latin word for milk, which dairy products such as milk, cheese and butter are derived from. The prefix ovo- comes from the Latin word for egg. Some people are lacto-vegetarians, eating dairy products but no eggs, while others are ovo-vegetarians, eating eggs but no dairy products.

Nutritional Considerations

Lacto-ovo vegetarians who eat a balanced diet of whole grains, fruits, vegetables, legumes, eggs and dairy products most likely will get the FDA-recommended daily value of nutrients. Milk, cheese, vegetables, lentils, tofu and grains provide protein, while legumes, vegetables, fortified cereals and dried fruits provide iron. Lacto-ovo vegetarians can get calcium and vitamins D and B12 from dairy products. However, lacto-ovo vegetarians who eat large amounts of full-fat cheeses, milk and eggs may consume too much saturated fat and calories.

Ethical Considerations

Lacto-ovo vegetarians may avoid meat for ethical or health reasons, while vegans believe that consuming dairy products and eggs supports the treatment of animals that may be forced to live in crowded, unpleasant conditions. Lacto-ovo vegetarians may choose to consume eggs from chickens that are not raised in cages and/or allowed to roam freely on farms, while other lacto-ovo vegetarians may use animal products such as leather, while others avoid these products.

Meal Ideas

Lacto-ovo vegetarians can eat fruit, pancakes, biscuits, toast, eggs, vegetable omelets, yogurt and cereal for breakfast. They can eat salad, vegetable soup, pasta, rice, fruits and vegetables for lunch. Lacto-ovo vegetarians can eat beans, legumes, vegetables, quinoa, rice, lasagna, veggie burritos, bean or cheese quesadillas, lasagna, pasta, and many other dishes for dinner. They can drink beer, wine, milk, juice, tea and coffee. Fruit, yogurt, chocolate, ice cream, baked goods and frozen yogurt make delicious desserts. Look for more meal ideas on vegetarian websites or in vegetarian cookbooks.