Lacto-ovo Vegetarians: What's for Dinner Tonight

Published: 20th January 2012
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Perhaps you are a new lacto-ovo vegetarian and looking for some food
option ideas or maybe you are just wondering what the heck it means to
be “lacto-ovo” and what a daily menu looks like for such a
vegetarian.  Whatever your interest, you’ve come to the right
place!



It’s a fancy name but really being a lacto-ovo vegetarian just
means that you are a vegetarian who eats milk and eggs
products.  This type of vegetarian is the most common in the
Western world.



Check out an average menu for a lacto-ovo vegetarian below:



Breakfast:


  • An orange

  • Pancakes with syrup and butter

  • Coffee with milk


Lunch


  • Vegetable soup

  • Bagel with cheese

  • Spinach salad with mushrooms and dressing

  • An apple

  • Iced tea


Dinner  


  • An omelette: egg whites, green peppers, onions, mozzarella
    cheese, and vegetable oil

  • Brown rice and carrots seasoned with light
    margarine      

  • Whole wheat bread with light margarine

  • Fig bar cookie

  • Tea with honey




TIP:  It all sounds pretty yummy to me – as well as

healthy and not too expensive!  If you and your family are
looking to do something a little different this week, forget taco
night, have a lacto-ovo night!



More information about Vegetarianism:



The term itself was first used around 1840 in London. There was a
community that was closeley associated with the Alcott House School,
(more information about that at Wikipedia, search for Alcott_House ),
Its first formal use was by that of the first meeting of the newly
formed Vegetarian Society in Kent Englind in September 1847.
 Prior to that a strict vegetable diet was simly konwn as a
'vegetable diet'.  



From the very beginning there was - and still is - the option of
including eggs or dairy products, however East Indian vegetarians do
not use eggs, and a 2009-2010 survey shows that 66% of vegetarians
exclude eggs and dairy.



What about Protein?



Just as an example, lets talk about Devin a male 5′ 9″, 160 lb and
Darla, a female at 5′ 3″ 110 lb who are in generally good health, get a

bit of exercise such as walking the dog, yardwork, maybe some dance
lessons or yoga, and at 'work' they have desk jobs.



At a minimum Devin should get at least 80 grams of protein per day and
Darla needs at least 55 grams.




What would they eat to get this?. As vegetarians, their main protein
sources would be beans, nuts and seeds. In place of milk, they could
use Soy/alternative milk. And of course, they eat vegetables and some
grains.




Beans


Beans have a fair amount of proteins, but are more dense in
carbohydrates. For instance, one cup of beans (cooked) is around 40-50g
of carbohydrates - of which 10-15 grams are fiber. Protien is also
around 10-15 grams for this serving, and the good news for anyone
watching their fat intake: virtually none - unless you add them (as
oils).



Nuts and Seeds


Nuts are much more modest in their carb to protein ratio, but are
heavily a fatty food. A handful might have 2-6g of protein, only 3-9g
of carb (1-3g being fiber), but 12-21g of fat. Seeds follow a similar
trend. In a handful we see 5-9g of protein, 4-10g carb (none to 8g
fiber), and 10-14g of fat. However, some fat IS good, and for a desert
do a google search on "Joyfully
Vegan" Chocolate Coconut Almond Bars.



Alternative Milk


Soy and alternative milks are somewhere in the range of 14/5/3 grams of
carb/protein/fat in a cup. Some are fattier than others, but they’re
all generally more dense in carbohydrate. Coconut milk is extremely
fatty: a cup contains about 48g with only about 6g of protein and carb.
 (see Vegan Almond Joy bars above)



Vegetables


Absent of fat there's a good variation of nutrients in Veggies..



A cup of green beans is fat-free, has about 2g of protein, and about 8g
of carb.



A cup of broccoli is also fat free, 3g of protein and 6g of carbs.



A full sized cucumber is also fat free and has 11g of carb and 2g of
protein.



The one that leaves many people wondering about starch and carbs
however, is the Potato. This comes with all of  34g of
carbohydrate, with 3g of protein, but NO FAT. (that's usually the sour
cream and butter topping).




Grains


Grains are also quite varied. One slice of whole wheat bread
is 12g carbs, 4g protein, 0g fat.

A cup of plain, cooked pasta has 35g of carb with 7g of protein, and a
single gram of fat.

A wheat dinner roll is around 13g carbohydrate and 2g of protein and
fat.




Putting it all together: nearly all non-animal
protein sources more concentrated in either fat, carb, or both. Because
of their density in these other nutrients, and many of them are very
fibrous and watery, they fill you up before significant protein is
taken in.




Even under the assumption of a balance between all of those categories,
it’s a hard goal to fill. A cup of pasta, a cup of broccoli, a handful
of nuts or seeds, and a cup of beans with a glass of imitation milk
would put the protein total at somewhere around 30-35g on average, and
that’s a lot of food! Darla would need a little less than 2 of these
meals to hit her minimum, while Devin needs about 3.



One thing that always comes up when discussing beans: they do cause
gass. Nuts and seeds can give you a bubble-gut, and can sometimes block
digestive flow, so if this is an issue they may need to be reduced as
well.



Some more Vegetairan terms:



Strict vegetarian: originally meant vegan, now can
now mean vegan or vegetarian.




Semi-Vegetarian: Eats less meat
than average person. Also called PSEUDO-VEGETARIAN.




Pescetarian: Similar to vegetarian, but also
consumes fish. Factory farmed fish is also often avoided because of
possible chemincal contamination, and lack of environmental / health
diversity.



Fruitarian: Like Vegan, but only eats foods that
don't kill the plant, such as apples, berries, grapes, corn. This does
not include root vegetables, since those DO kill the plant itself. .




Herbivore: Mainly eats grass or plants. Not necessarily a VEGETARIAN,
and usually applies just to animals.



Plant-Eater: Mainly eats plants. Not necessarily a VEGETARIAN, and
usually applies just to animals.



Nonmeat-Eater: Does not eat meat. Most definitions do not consider
fish, fowl or seafood to be meat. Animal fats and oils, bonemeal and
skin are not considered meat.




Kosher: Made according to a complex set of Jewish dietary laws. Does
not imply VEGAN in any case. Does not imply OVO-LACTO VEGETARIAN in any
case. Even KOSHER products containing milk products may contain some
types of animals which are not considered 'meat'.




Pareve/Parve: One category in KOSHER dietary laws. Made without meat or
milk products or their derivatives. Eggs and true fish are pareve,
shellfish are not.




Macrobiotic from a member ivu.org/science/
According to Donna Secker and Stanley Zlotkin writing in Essentials of
Human Nutrition, "macrobiotic diets consist of unpolished rice, pulses
and vegetables with small additions of fermented foods, nuts, seeds and
fruit; animal products are not consumed" 
The authors warn that "in infants consuming a macrobiotic diet, a clear
relationship has been demonstrated between diet, nutrient intake and
physical and biochemical evidence of deficiency for several nutrients
including iron, vitamins B12, D, and riboflavin. Slower growth rates
and higher incidence of nutritional diseases such as rickets,
kwashiorkor and anaemia have been reported."
Vegan: excludes any use of any animal products for any purpose,
including animal flesh (meat, poultry, fish and seafood), animal
products (eggs, dairy, honey); the wearing and use of animal products
(leather, silk, wool, lanolin, gelatin); also excludes animal use in
entertainment, sport, research etc.




The major vegan societies all disallow honey, but some "vegans" still
use it. Some "vegans" also refuse to eat yeast products.




Dietary Vegan: follows a vegan diet, but doesn't necessarily try to
exclude non-food uses of animals.




Plant-Based Diet - a diet mostly of plants, but there maybe confusion
as to what, if anything, is above the base.




Source: “Lacto-ovo Vegetarian Cuisine”; National Heart Lung
and Blood Institute, "EAT. MOVE. IMPROVE." and the "International
Vegetarian Union (IVU)" website



Posted in href="http://shannonmillerlifestyle.com/category/health-and-nutrition">Health
& Nutrition October 28th, 2011

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Source: http://shannonmiller.articlealley.com/lactoovo-vegetarians-whats-for-dinner-tonight-2407428.html


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