A vegetarian diet focuses on plant-based foods while excluding the flesh of animals. The most common variation is the lacto-ovo vegetarian diet. This diet is plant-forward but allows for the inclusion of select animal byproducts, making it a flexible option for those maintaining a meat-free lifestyle.
Defining the Lacto-Ovo Diet
The term “lacto-ovo vegetarian” identifies the permitted animal-derived foods within this plant-based framework. “Lacto” refers to milk and all dairy products, such as cheese, yogurt, and butter. “Ovo” signifies eggs, which are included in this diet.
This dietary pattern is built upon a wide variety of plant foods, including fruits, vegetables, grains, legumes, nuts, and seeds. Foods like tofu, tempeh, and meat substitutes are also commonly incorporated to provide texture and protein. The combination of plant sources with dairy and eggs results in a nutrient-dense and flexible diet.
The lacto-ovo diet strictly excludes all forms of animal flesh. This means abstaining from meat (beef, pork, and lamb) and poultry (chicken and turkey).
The diet also excludes fish and shellfish, differentiating it from a pescetarian diet. Followers must also be mindful of hidden animal products in processed foods. Ingredients like gelatin (derived from animal collagen) or animal rennet (sometimes used in cheese production) are avoided.
The allowance for dairy and eggs provides a significant advantage over stricter plant-based diets. These food groups offer readily available sources of complete protein and other micronutrients. Including these items is a practical choice that minimizes the risk of certain nutritional deficiencies.
Distinguishing Between Vegetarian Diets
The lacto-ovo diet is one of several distinct vegetarian variations, defined by the selective inclusion or exclusion of eggs and dairy products.
Lacto-vegetarians consume dairy products but exclude eggs. Conversely, ovo-vegetarians include eggs but eliminate all dairy products. The lacto-ovo diet combines the allowances of both variations.
Veganism is the most restrictive, excluding all animal-derived products, including eggs, dairy, and honey. This diet relies entirely on plant sources for nutrients. The inclusion of dairy and eggs makes the lacto-ovo diet substantially less restrictive than veganism.
Other diets are often grouped with plant-based eating patterns due to reduced meat consumption. Pescetarianism excludes meat and poultry but includes fish, seafood, eggs, and dairy. Flexitarianism is a mostly plant-based approach that allows for occasional, moderate consumption of meat, poultry, or fish.
Key Nutritional Considerations
While dairy and eggs lower the risk of nutrient shortfalls compared to a vegan diet, a lacto-ovo approach still requires thoughtful planning. Nutrients highly concentrated in meat must be proactively managed to ensure adequate intake.
Vitamin B12
Vitamin B12 is found almost exclusively in animal products and is not reliably present in unfortified plant foods. Lacto-ovo vegetarians must rely on eggs and dairy products to meet the recommended daily allowance. Consistent consumption of these sources is necessary to prevent deficiency, which can affect nerve function and red blood cell formation.
Iron
Iron is abundant in plant foods like legumes and leafy greens, but it is present as non-heme iron, which is less readily absorbed by the body than the heme iron found in meat. Vegetarians may need to consume up to twice as much iron to compensate for this reduced bioavailability. To enhance absorption, pair iron-rich plant foods with a source of Vitamin C, such as citrus fruits or bell peppers, at the same meal.
Protein
Protein is generally not a concern, as eggs and dairy are complete protein sources. Plant sources like beans, lentils, and soy products also provide sufficient protein. It is not necessary to strictly combine different plant proteins in the same meal, provided a variety of protein-rich foods are consumed daily.
Calcium and Vitamin D
Calcium and Vitamin D intake is often well-managed through dairy products, which are naturally rich in calcium and typically fortified with Vitamin D. For those who consume less dairy, fortified plant milks or juices are important considerations. Adequate sunlight exposure also aids in Vitamin D synthesis, as the body cannot effectively absorb calcium without sufficient Vitamin D.