A well-planned vegetarian diet will adequately meet nutritional needs, says the Mayo Clinic. A vegetarian diet primarily consists of whole grains, fruits, vegetables, legumes, nuts and seeds. A lacto-ovo vegetarian diet includes milk and egg products as well and omits meat, fish and poultry. The My Pyramid website says the important nutrients vegetarians need to focus on include protein, iron, calcium, zinc and vitamin B12.
Grains
According to "A New Food Guide," written by Virginia Messina, Vesanto Melina and Ann Reed Mangels, grains provide energy, fiber and iron to the lacto-ovo vegetarian. Whole grains should be chosen over refined grains. Lacto-ovo vegetarian grains include breads, crackers, dry cereal, cooked cereal, rice, pasta, quinoa, couscous, barley and buckwheat.
Legumes, Nuts and Other Proteins
Legumes and nuts provide the lacto-ovo vegetarian with protein, fiber, iron, zinc and B vitamins, according to the My Pyramid website. Food choices for the lacto-ovo vegetarian include beans, peas, lentils, tofu, tempeh, almonds, peanuts, walnuts, nut butters, seeds, meat analog and eggs, reports "A New Food Guide." Meat analogs include veggie burgers, soy sausage, soy hot dogs, marinated tofu and wheat gluten. Eggs and soy foods provide vitamin B12 for the lacto-ovo vegetarian, according to the My Pyramid website.
Dairy Products
Dairy products are an excellent source of protein, calcium, zinc and vitamin B12, reports the My Pyramid website. Dairy foods for the lacto-ovo vegetarian include milk, cheese and yogurt.
Vegetables
Vegetables are nutrient dense and are an excellent source of phytochemicals, according to "A New Food Guide." All vegetables, raw or cooked, are lacto-ovo vegetarian and are encouraged for their nutritional value. Vegetables with calcium are important for the lacto-ovo vegetarian and include broccoli, bok choy, collards, Chinese cabbage, kale and mustard greens.
Fruits
All fruits are lacto-ovo vegetarian, including fresh, canned and dried. Juices fortified with calcium are recommended by the My Pyramid website to help meet calcium needs.
Fats
Lacto-ovo vegetarians do not eat fish and need a source of omega-3 fatty acids, reports "A New Food Guide." Lacto-ovo vegetarian sources of omega-3 fatty acids include flax seed oil, walnuts, canola oil and soybean oil. Most of the fat in a lacto-ovo vegetarian diet comes from nuts, seeds and avocados. These plant-based fat choices reduce the risk of cardiac disease, improve nutrient intake and aid in weight maintenance, according to "A New Food Guide." Other lacto-ovo vegetarian fat choices include margarine, mayonnaise, salad dressing and vegetable oils.
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