"Vegetarian Times" reports that 3.2 percent of U.S. adults, or 7.3 million people, follow a vegetarian-based diet. A lacto-ovo vegetarian diet includes grains, fruits and vegetables, legumes, nuts and seeds, dairy and eggs, and excludes meat, fish, poultry and products that contain these animal sources. TA low- fat, lacto-ovo vegetarian diet carries many health benefits, including lower rates of obesity, heart disease, high blood pressure, type 2 diabetes and certain types of cancer. Other benefits include lower blood cholesterol levels and a lower risk for gallstones and intestinal problems. A well-planned, balanced vegetarian diet is a healthy way to meet your nutritional needs.
Legumes
Eliminating meat sources of protein make it necessary to include legumes in your daily diet to keep muscles and red blood cells healthy. Legumes include dried peas, beans and lentils, which are high in fiber and good sources of protein, iron and zinc. Add them to salads, soups and casseroles as part of your healthy eating plan. Puree beans and split peas to boost protein in sauces and dips. Enjoy soy-based patties, textured-vegetable protein (TVP), tofu or tempeh to supplement lunch sandwiches and dinner entrees.
Dairy and Milk Alternatives
Low-fat milk products like fortified yogurt, soy beverages and cheese are good sources of calcium, vitamin D and protein. Follow the USDA's My Pyramid and include three servings of milk products in your daily lacto-ovo vegetarian diet.
Vegetables and Fruit
Enjoying a variety of vegetables and fruit is important, as color indicates their different power-house phytonutrients. Dark green, orange and red-colored vegetables and fruit are loaded with vitamins and minerals such as vitamin C, folate, iron, fiber, zinc, magnesium and antioxidants. Raw, cooked or frozen, eat a variety every day too boost energy and nutrient stores. Quick picks include broccoli, berries, spinach and citrus fruits.
Omega-3 Fats
A lacto-ovo vegetarian diet may include omega-3 fats, which are helpful in preventing heart disease and important for eye, nerve and brain development. Good sources of omega-3 fats include monounsaturated oils like canola oil, flaxseed and soybeans. Nut butters, sesame seeds, walnuts, pecans and pumpkin seeds help you fit omega-3 fats into your meal plan.
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