Lacto-Ovo Vegetarian

A lacto-ovo vegetarian is someone who does not include meat or fish, but does include eggs and milk products. In Latin, “lacto” means milk, and “ovo” means egg. In the Western world, a lacto-ovo vegetarian diet is the most common type of vegetarian diet. Lacto-vegetarians do not eat eggs, but will eat dairy products.

Some people adhere to this type of diet because of the health benefits associated with the reduced consumption of meat products, while others choose it because of concerns ranging from factory farming issues to environmental and ethical issues. Most people in the Western world eat meat at every meal. Some studies have shown that people who consume little or no meat endure healthier life spans than those who consume meat regularly.

Lacto-ovo vegetarian and lacto-vegetarian diets have been recommended for people who suffer from heart disease, cancer, diabetes, kidney stones, depression, and many other ailments. When any category of food is removed from one’s diet, it’s important to ensure that the body receives adequate vitamins and minerals from other sources. When meat is removed from the diet, the body may become deficient in vitamin A, B12, D, calcium, iron, and zinc. Supplements may be taken to help prevent vitamin and mineral depletion. Sunlight is also a great source of vitamin D. Some of the oldest religions advocate a lacto-ovo vegetarian diet for physical and spiritual reasons. Seventh Day Adventists make up a large percentage of lacto-ovo vegetarians.

Foods to include:

  • Fruits

  • Vegetables

  • Grains

  • Pasta

  • Dairy

  • Eggs

  • Beans

  • Nuts

  • Seeds

Foods to avoid:

  • Meat

  • Fish

Pros: 

  • Generally a whole foods approach

  • May reduce cholesterol levels in some

  • May lead to weight loss

  • Honors bio-individuality to some extent

  • Honors primary food

Cons:

  • Some may not do well with dairy and eggs

  • Some may thrive on meat

  • Approach may be too broad for some, leading to unhealthy choices and processed foods, as long as they are “lacto-ovo vegetarian”

Sources:

Vegetarian Diet  www.mayoclinic.org
How to be a Lacto-Ovo Vegetarian www.thenest