The Lacto-Ovo Vegetarian Diet

The Lacto-Ovo Vegetarian Diet is is a form of vegetarian eating that includes eggs and dairy along with plant foods. The US Department of Agriculture has issued meal plan recommendations for the lacto-ovo vegetarian diet which includes 12 calorie levels.

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Lacto-Ovo Vegetarian Diets

Lacto-ovo vegetarians supplement plant food sources with eggs and dairy. Healthy eating guidelines for vegetarians follow similar patterns as diets that include meat, poultry and fish, although the primary sources of protein are legumes, nuts, seeds, eggs and dairy. To limit saturated fat, choose skim or low-fat dairy products and have no more than five eggs a week, depending on your calorie target.

Dietary Guidelines

The Dietary Guidelines for Americans 2010 includes the U.S. Department of Agriculture’s meal pattern recommendations for lacto-ovo vegetarians, based on 12 calorie levels, from 1,000 to 3,200. The 1,000-, 1,200- and 1,400-calorie meal patterns meet the general nutritional needs of children ages 2 to 8. In general, women should get at least 1,200 calories daily, while men generally need a minimum of 1,500 calories each day.

Meal Patterns

In an 1,800-calorie diet, for example, the USDA suggests consuming 1 1/2 cups of fruit, 2 1/2 cups of vegetables, six servings of grains, 5 oz. of protein, the equivalent of 3 cups of dairy and up to 17 g of healthy fats. Protein recommendations are broken down into weekly guidelines and include four eggs, the equivalent of 9 oz. — or 2 1/4 cups — of beans, 11 oz. of soy products and 6 oz. of nuts and seeds. Divide these foods out over the course of the week to meet the daily 5-oz. protein requirement.

Considerations

While following lacto-ovo-vegetarian serving suggestions based on your calorie target helps ensure you meet your nutrient needs, you can enjoy similar results by considering the proper proportion of foods from each food group. The USDA recommends using your plate as a guide to proportioning fruits, vegetables, protein and grains. Using a small dinner plate — 9 inches — fill half your plate for fruits and vegetables. Divide the other half between protein and grains. Make at least 50 percent of your grain selections whole grains. Check with your doctor before changing your eating plan if you have diet-related health problems.

Lacto-ovo Vegetarian Diet Eating Plans | LIVESTRONG.COM