Sign-in to Ask A Doctor - 24x7
OR
Sign in with GoogleGet your health question answered instantly from our pool of 18000+ doctors from over 80 specialties
What Diet Should A Lacto Ovo Vegetarian Follow?
I want to be a lacto ovo vegetarian, I need a food pyramid and I need to know what type of nutrients I should be in taking that I would normally get from eating meat poultry and fish. what I have so far is protein iron zinc omega-3 fat calcium vitamin b 12 and vitamin D
Mon, 7 Jan 2019
Hi,
Eggs provide a good balance of quality protein combined with fat, plus the yolks are a useful source of vitamin D (also from sunlight).
There are plenty of plant foods that are good sources along with breakfast cereals, muesli, whole meal bread and pumpkin and sunflower seeds.
Enjoy any of these with a small glass of fruit juice, rich in vitamin C, to optimise your body’s iron uptake.
Protein is needed for your muscles to grow. You need to be sure to substitute protein-containing vegetarian foods when replacing meat.
Nuts, nut butters (including peanut butter, almond butter, and sunflower seed butter), soy foods (such as tofu, soy milk, soy yogurt, tempeh, and edamame), legumes (such as beans, peas, hummus, and lentils), meat substitutes (such as veggie burgers or seitan), dairy foods (such as milk, yogurt, and cheese), and eggs all provide protein.
Rest keep your meals a mix of all types of food in the rotation and better not to stick to a particular diet. You will be getting all the essential nutrients from the vast options available in lacto-ovo vegetarian diet.
The supplement that you mentioned is quite good and continue taking that.
Hope I have answered your query. Let me know if I can assist you further.
Take care
Regards,
Dr Maninder, General & Family Physician
Eggs provide a good balance of quality protein combined with fat, plus the yolks are a useful source of vitamin D (also from sunlight).
There are plenty of plant foods that are good sources along with breakfast cereals, muesli, whole meal bread and pumpkin and sunflower seeds.
Enjoy any of these with a small glass of fruit juice, rich in vitamin C, to optimise your body’s iron uptake.
Protein is needed for your muscles to grow. You need to be sure to substitute protein-containing vegetarian foods when replacing meat.
Nuts, nut butters (including peanut butter, almond butter, and sunflower seed butter), soy foods (such as tofu, soy milk, soy yogurt, tempeh, and edamame), legumes (such as beans, peas, hummus, and lentils), meat substitutes (such as veggie burgers or seitan), dairy foods (such as milk, yogurt, and cheese), and eggs all provide protein.
Rest keep your meals a mix of all types of food in the rotation and better not to stick to a particular diet. You will be getting all the essential nutrients from the vast options available in lacto-ovo vegetarian diet.
The supplement that you mentioned is quite good and continue taking that.
Hope I have answered your query. Let me know if I can assist you further.
Take care
Regards,
Dr Maninder, General & Family Physician
I find this answer helpful
Disclaimer: These answers are for your information only and not intended to replace your relationship with your treating physician.
This is a short, free answer.
For a more detailed, immediate answer, try our premium service
[Sample answer]
Related questions you may be interested in
Loading Online Doctors....