Ovolactovegetarian Diet: Benefits, recommendations, and examples

The ovolactovegetarian diet is a dietary approach that excludes meat and fish but includes dairy products and eggs. This lifestyle combines the principles of vegetarianism with the flexibility of consuming nutrient-rich animal-derived products. In this article, we explore what it means to be ovolactovegetarian, its benefits, and how to implement it in a balanced way.

What Does It Mean to Be Ovolactovegetarian?

An ovolactovegetarian follows a diet that excludes meat and fish but includes foods such as eggs, milk, and dairy products. This approach provides complete proteins and other essential nutrients without relying on meat.
Ovolactovegetarianism is an ideal option for those looking to reduce meat consumption without fully giving up animal-derived foods. Many consider it more sustainable and ethical, combining health benefits with a reduced environmental impact.

Benefits of Being Ovolactovegetarian

Adopting an ovolactovegetarian diet offers numerous health advantages. Here are some of the main benefits:

Prevents Cardiovascular Diseases

Foods rich in fiber, such as fruits, vegetables, and whole grains, help lower LDL cholesterol (the “bad” cholesterol) and improve heart health.

A Support Against Type 2 Diabetes

A diet high in plant-based, fiber-rich foods can enhance insulin sensitivity and stabilize blood sugar levels.

The Lacto-Ovo Vegetarian Diet for Weight Loss

Focusing on natural foods low in saturated fats and high in fiber makes it an effective tool for maintaining a healthy weight.

Helps Prevent Cancer

Antioxidants and phytonutrients found in fruits, vegetables, and whole grains contribute to cell protection and may lower the risk of certain types of cancer.

Reduces Blood Pressure

A plant-based diet complemented by low-fat dairy products can help reduce hypertension thanks to its low sodium content and high potassium intake.

What Do Ovolactovegetarians Eat?

Ovolactovegetarians enjoy a wide variety of foods, such as:

• Fruits and vegetables.
• Whole grains.
• Nuts and seeds.
• Dairy products like cheese, milk, and yogurt.
• Eggs as a versatile protein source.

Nutritional Recommendations for the Ovolactovegetarian Diet

To maintain a balanced diet, it’s important to include a variety of foods:

• Proteins: Eggs, legumes, and dairy products.
• Iron: Spinach, legumes, and fortified cereals.
• Calcium: Milk, yogurt, and leafy green vegetables.
• Vitamin B12: Supplements or fortified foods.
• Omega-3 Fatty Acids: Walnuts, flaxseeds, and canola oil.

Nutritional Deficiencies in Ovolactovegetarian Food

While rich in nutrients, this diet may lack:

• Vitamin B12: Take supplements or eat fortified foods.
• Iron: Pair iron-rich foods with vitamin C to enhance absorption.
• Omega-3 Fatty Acids: Incorporate plant-based oils and seeds.

The Ovo-Lacto Vegetarian Diet: Examples

Here are examples of a daily lacto-ovo vegetarian meal plan:

• Breakfast: Wholemeal toast with avocado and poached eggs, accompanied by a handful of chia seeds or walnuts for an extra boost of energy and omega-3.
• Lunch: Warm quinoa salad with fresh spinach, crispy walnuts, and feta cheese, dressed with a drizzle of extra virgin olive oil and lemon, adding a fresh, healthy dose of fats.
• Dinner: Obrador Sorribas organic burger, served with baked sweet potatoes or regular potatoes and a side of roasted vegetables (zucchini, aubergine, onions, peppers…), rich in antioxidants and fibre.
• Snacks: Natural yoghurt with seasonal fresh fruit and a touch of honey, or a handful of mixed nuts (almonds, walnuts, pistachios), providing healthy protein and fats.

The ovolactovegetarian diet is a healthy and sustainable choice that can easily adapt to various lifestyles. Whether for ethical, health, or environmental reasons, this approach combines the benefits of a plant-based diet with the nutritional advantages of consuming eggs and dairy. Ready to try it? Your body and the planet will thank you!