People who follow a vegetarian diet have lower rates of heart disease and diabetes and also tend to have a lower body mass index, according to the American Dietetic Association. A vegetarian does not eat any meat, fish or poultry. A lacto-ovo vegetarian will include dairy products and eggs in his diet. Healthy meals on the lacto-ovo vegetarian diet should include a variety of foods from each food group.
Diet Basics
To make sure you meet all of your nutrient needs, include a variety of foods from each food group. The amount you need to eat depends on your calorie needs. Talk to your doctor about how many calories you need to eat each day. A balanced lacto-ovo vegetarian diet should include six to 11 grain servings, three to five servings of vegetables, two to four servings of fruits, three servings of milk and two to three servings of beans, nuts and eggs.
Breakfast
A healthy lacto-ovo breakfast meal may include 1 cup of whole-grain cereal with 1 cup of nonfat milk, a large banana and a slice of whole-wheat toast with 1 tsp. of margarine and jelly. Including milk and eggs in your diet will help you meet your protein, calcium, vitamin D and vitamin B12 needs. Vitamin B12 can only be found in animal products. Vegetarians who do not include any meat products in their diet like milk and eggs must supplement their diets with vitamin B12. Another lacto-ovo vegetarian breakfast includes two scrambled eggs with a toasted whole-wheat English muffin with 1 tsp. of margarine, 1 cup of cubed cantaloupe and one container of low-fat yogurt.
Lunch
Beans are a healthy source of protein for the lacto-ovo vegetarian. In addition to providing you with protein, beans also contain iron and folate. To enhance your absorption of iron from beans, include foods rich in vitamin C. A healthy lacto-ovo lunch meal may include 1/2 cup of hummus with 10 whole-grain crackers, 1 cup of fresh peppers cut into strips, a fresh orange and a container of low-fat yogurt. Another vegetarian lunch meal may include a slice of mushroom pizza with a tossed salad and an apple.
Dinner
A lacto-ovo dinner meal may include 1/2 cup of firm tofu stir fried with low-sodium soy sauce, broccoli, cauliflower and carrots and served with 1 cup of brown rice. Another lacto-ovo dinner meal idea includes a grilled cheese sandwich made with two slices of whole-grain bread, 2 oz. of low-fat cheese and 2 tsp. of margarine and served with 1 cup of tomato soup, a tossed salad and 1 cup of fresh strawberries.
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