A lacto-vegetarian diet can supply all of your nutrient needs without leaving you deprived and hungry. Your diet should consist of 10 to 20 percent protein, 15 to 35 percent fat and 50 to 70 percent carbohydrates. Eat a variety of foods from each food group, including dairy, to follow a well-balanced diet. Schedule an appointment with a registered dietician who can help you design lacto-vegetarian meal plans that include foods you love.
Protein Sources
An easy formula to estimate your protein needs is 1 g per kilogram of body weight. For example, if you weigh 150 lbs., divide that number by 2.2. This equals 68.18 which is your weight in kilograms. This is also how many grams of protein you should consume each day. According to "The New Becoming Vegetarian," you can get all the protein you need from plant sources. One cup of cooked lentils, black beans or pinto beans has 14 to 18 g of protein. A cup of cooked soybeans contains as much as 28 g, while 1/2 cup of peanuts provides 17 g of protein.
Nutritious Grains
Whole grains take awhile for your body to digest, because the entire grain is intact including the bran, endosperm and germ. They keep you feeling full for a long period of time while your body digests them. Grains are high in B vitamins, which all work together to convert food into energy. Minerals are also abundant in whole grain foods. While following a lacto-vegetarian diet, you need to consume 3 to 4 oz. or the equivalents of foods from the grain group each day. This can include one slice of whole wheat bread, 1/2 cup of brown rice, 1/2 cup of cooked bulgur wheat or 1/2 cup of cooked oats, as listed by MyPyramid.gov.
Good Fats
Some fats are better for you than others. Include heart-healthy mono- and polyunsaturated fats in your diet. These types of fats do not raise levels of LDL, or "bad", cholesterol in your blood. You can consume 5 to 6 tsp. of fats and oils each day. Use extra virgin olive oil for your cooking and also to drizzle on your salad. Avocados, nuts and vegetable oils are all sources of good fats.
Necessary Vitamins and Minerals
Some vitamins and minerals may be limited in the lacto-vegetarian diet. Ensure that you are getting vitamin B12 and vitamin D as well as zinc and iron, according to MayoClinic.com. You can get vitamin B12 from fortified cereals, nutritional yeast or soy milk. Vitamin D is important to help your body absorb calcium. Purchase orange juice or milk fortified with vitamin D to meet your intake for the day. Zinc is important for metabolism as well as a strong immune system. You can get the zinc you need from multigrain cereal, milk and green peas. Iron is important for circulating oxygen throughout your body. Legumes are rich in iron, as are soybeans, seeds and cashews.
Dairy Foods
You should consume 3 cups or the equivalents from the dairy group each day. Milk and dairy foods are full of calcium and vitamin D, which are important for building strong bones. Choose skim or 1 percent milk and reduced-fat cheese as heart-healthy options. Top your salad with 1 1/2 oz. of natural cheese to get a serving of dairy. You can also enjoy low-fat yogurt as a healthy breakfast option or to use in a smoothie.
References
- "The New Becoming Vegetarian"; Vesanto Melina and Brenda Davis; 2003
- MayoClinic.com: Vegetarian Diet
- My Pyramid: Inside the Pyramid
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