Lacto-vegetarian diets are plant-based and include some or all dairy foods, according to the National Institutes of Health. If you currently eat meat and are interested in transitioning to a lacto-vegetarian diet, do so gradually. If you have any serious health issues, get medical clearance from your doctor before changing your diet. You might need to supplement your diet with important vitamins and minerals if you are eating a lacto-vegetarian diet.
Adequate Vitamins, Minerals
Consider supplementing your diet with vitamins B-12 and D, riboflavin, zinc and iron if you consume a strict lacto-vegetarian diet. According to the National Institutes of Health, these nutrients are found in meat, milk and organ meats. As a lacto-vegetarian, you can consume spirulina for vitamin B-12 and fortified orange or soy milk that has vitamins D, B-12 and riboflavin added. Many cereals also are fortified with these nutrients and zinc and iron. There is iron in chickpeas, white beans, wheat germ, pumpkin seeds, lentils, kidney beans, black-eyed peas, dried apricots, prunes, raisins, spinach, molasses and whole-wheat breads.
Vary Proteins
Remember to eat different types of protein. Consider eating legumes and grains to get a complete protein. For example, consuming lentils and quinoa or pinto beans and basmati rice gives you all eight essential amino acids. There are 22 amino acids, of which eight are essential: they are the building blocks of protein. Consider including nuts and seeds of all kinds and the milks and butters that are made from them. Almond, soy and rice milk are excellent consumed straight or as a base for fruit smoothies. Slather two slices of whole-grain bread with peanut, almond or soy butter for 11 to 16 grams of protein.
Favor Low-Fat Dairy
Dairy foods are made from cow's milk, which is rich in protein and saturated fat. According to the U.S. Department of Agriculture, you should limit saturated fat intake to no more than 10 percent of your total daily calories; eating too much saturated fat can increase your risk for developing heart disease or hypertension. Instead, select low- to nonfat dairy foods to get the protein and much less saturated fat. For example, a cup of nonfat, Greek-style yogurt has about 23 grams of protein for 120 to 140 calories. An ounce of low-fat Brie cheese has about 9 grams of protein for 100 calories.
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