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The ovolactovegetarian diet is a type of vegetarian diet in which, in addition to vegetable foods, it is allowed to eat eggs and milk and derivatives, as food of animal origin. In this way, fish, meat and meat products are excluded from meals, as in any other type of vegetarianism.
When this diet is integrated into a healthy diet, it can provide several health benefits, contributing to the prevention of heart disease. In general, this diet is adopted by people who want to reduce the consumption of animal foods for environmental and / or health reasons, it is important to consult a nutritionist to prepare an individualized nutritional plan in order to avoid the deficiency of some nutrients.
Main benefits
Eating an ovolactovegetarian diet can bring health benefits, such as:
- Help prevent cardiovascular disease, since increased consumption of fruits and vegetables and the fact that meat is not consumed, helps to reduce cholesterol and prevent the formation of fatty plaques in the arteries, reducing the risk of heart attacks and strokes ;
- Reduce the risk of type 2 diabetes, since the consumption of healthy foods, such as whole grains, fruits, vegetables and nuts increases, these foods being rich in fiber that help regulate blood sugar;
- Prevent cancer, namely breast, prostate, colorectal and gastrointestinal, as it is a type of diet rich in antioxidants, vitamins, minerals, and fibers, in addition to other nutrients that have anti-cancer properties;
- Favor weight loss, due to the decrease in the consumption of animal foods, as the foods consumed by ovolactovegetarians help to increase the feeling of satiety and some studies have found a significant reduction in BMI in people who follow this type of diet;
- Reduce blood pressure, as studies show that high meat consumption is associated with hypertension. In addition, this type of vegetarian diet is rich in fiber and potassium, which help to regulate blood pressure when consumed regularly.
However, it is important for the person to know that, even on an ovo-lacto-vegetarian diet, excessive consumption of processed foods, sweets and fats, such as cakes, fried foods and other processed foods, should be avoided in order to offer all the benefits mentioned above. , without harming health.
Example of an ovolactovegetarian diet menu
In the ovolactovegetarian diet menu, all foods of plant origin are allowed, such as cereals, bran, flakes, legumes, nuts, vegetables and fruits, as well as foods with eggs, milk and derivatives, as shown in the following table:
Meals | Day 1 | Day 2 | Day 3 |
Breakfast | 240 ml milk with granola + 1 apple | 1 glass of coconut milk with coffee + brown bread with cheese, lettuce and tomato + 1 banana | 1 cup of avocado smoothie + 3 whole toast, with butter |
Morning snack | 1 yogurt + 1 dessert spoon of flax | 1 apple + 1 handful of nuts | 1 glass of green cabbage juice + 3 cream crackers |
Lunch dinner | 1 omelet with cheese and parsley with 4 tablespoons of rice + 2 tablespoons of beans, accompanied by arugula, tomato and carrot salad, with oil and vinegar + 1 dessert orange | Zucchini paste with pesto sauce and diced cheese, accompanied by arugula, diced tomatoes and grated carrot + 2 tablespoons of chickpeas + 1 dessert spoon of sesame + 2 thin slices of pineapple for dessert | 2 soy burgers + 4 tablespoons of rice with peas + lettuce, cucumber, eggplant and tomato salad + 1/2 cup of strawberries for dessert |
Afternoon snack
| 1 glass of pineapple juice with mint + 1 wholemeal bread with ricotta cheese | 1 yogurt + 1 chia dessert spoon + 4 cornstarch biscuits | 1 bowl of fruit salad with 1 dessert spoon of chia seeds |
The amounts included in the menu vary according to age, sex, physical activity and associated diseases, so the ideal is to seek a nutritionist for a complete assessment and to prepare a nutritional plan appropriate to the needs of each person.
In addition, nutritional supplementation of some micronutrients, such as iron and vitamin B12, may be necessary. For this reason, it is important to consult a nutritionist so that he can prepare a balanced diet plan adapted to the needs of the person, avoiding nutritional deficits. See a list of plant-rich iron-rich foods.
Recipes for ovolactovegetarians
1. Soy meatballs
Ingredients:
- 4 tablespoons of breadcrumbs;
- 1/2 tablespoon of flour;
- 1 cups of soy protein;
- 1/2 liter of warm water;
- 1/2 lemon juice;
- 1 beaten egg;
- 1/2 grated onion;
- Coriander, parsley, salt, pepper and basil to taste.
Preparation mode:
Hydrate the soy protein in the warm water with the lemon juice and let it stand for 30 minutes. Put the mixture in a sieve and squeeze well until all the water is removed. Then mix all the ingredients, kneading well.
Place the dough in a blender or processor to make the ingredients uniform, forming the balls in the desired size, with the help of wheat flour to avoid sticking to the hands. Cook the meatballs in the oven or in tomato sauce for about 40 minutes.
2. Mushroom stuffed potato recipe
Ingredients:
- 700 grams of potatoes;
- 300 grams of mixed mushrooms;
- 4 tablespoons of wheat flour;
- 1 clove of minced garlic;
- Olive oil;
- Chopped parsley;
- Breadcrumbs;
- Salt to taste;
- 2 eggs.
Preparation mode:
Cook the potatoes and then mash them as if you were going to make a puree, and store in a bowl. Make a stew with garlic and olive oil and then add the mushrooms and cook for a few moments, over high heat, stirring occasionally until they are very tender. Before turning off the heat, add plenty of parsley and adjust the salt.
Add the egg and wheat flour and mix well until you get a homogeneous dough. Separate the mixture into small portions and shape in the shape of a potato, placing 1 spoonful of the mushrooms sauté in the center. Quickly pass the potatoes in the breadcrumbs and place in an oiled pan. Place in a medium oven, preheated for about 20 minutes or until golden brown.
Watch the following video and learn how to be a good vegetarian and what are the advantages: