Foods in a Lacto-Ovo-Vegetarian Diet

Lacto-ovo-vegetarians don't eat meat. This includes red meat, chicken, pork, fish and shellfish. A person who is a lacto-ovo-vegetarian might choose this diet for a variety of reasons: health, ethical considerations, the impact on the environment, etc. However, including eggs and dairy products, there are a wealth of food options available to these vegetarians.

Eggs

• An ovo-vegetarian would be a vegetarian who eschews all meat products but does eat eggs. Since dairy products are also considered animal byproducts, they are avoided by ovo-vegetarians. Therefore, a lacto-ovo-vegetarian can eat eggs guilt-free as long as they are not allergic to them. This is fortunate because eggs carry many nutrients in their hard white shells, including protein, B vitamins, iron and zinc. They also are a low-calorie food with 75 calories in one egg.

Dairy Products

• A lacto-vegetarian would be a vegetarian who does not eat eggs but does eat dairy products. So a lacto-ovo-vegetarian is free to indulge in cheese (hard cheese, soft cheese, creamed cheese, etc.) and milk products (ice cream, yogurt, chocolate milk). Some vegetarians who don't eat diary products do it for ethical reasons, while others become that way because they are lactose intolerarnt. When choosing dairy foods, aim for low fat and fat free products, which will also be low in cholesterol. Dairy products are great sources of calcium, vitamin D and protein.

Vegetables

• To be a vegetarian means to subsist largely on a plant-based diet. No vegetable is off limits to a lacto-ovo-vegetarian. They can eat broccoli, cabbage, peppers, eggplant, zucchini, corn, etc. Some people are vegetarians for ethical reasons, others do it because they oppose cruelty to animals, while some people choose it for environmental reasons. According to the Mayo Clinic, those who don't eat meat consume less fat and cholesterol overall and consume more fiber than their meat-eating counterparts.

Soy Products

• Many vegetarians eat healthy and tasty meat-alternatives from soy products. Tofu is a common one that can be scrambled in eggs, tossed in a stir-fry and even made to resemble a turkey in the appropriately named Thanksgiving dish: tofurkey. Another common soy product is seitan which is the basis of meat-like crumbles (an alternative to hamburger), an ingredient in veggie burgers and used in fake hot dogs. On average, meat alternatives have less fat than real meat. They also contain protein, which is important since a common misconception about the vegetarian diet is that it won't have enough protein in it.

Grains

• A lacto-ovo-vegetarian can eat any grain-based product like muffins, bagels, bread, pasta and rice. For optimal health benefits, consumers should choose products made from whole grains. These will break down more slowly in the body than white breads and will have more fiber, which will keep you feeling full throughout the day.