It is possible to consume the full range of nutrients you need while following a lacto-ovo vegetarian diet, but as with any meal plan you will have to balance what you eat.  The best way to do this is to eat a variety of fruits and vegetables, legumes (beans and lentils), cheeses, yogurts, grains (wheat, rice, oats, etc.), and other foods. This helps to ensure that you get the proper nutrients and avoid any vitamin or mineral deficiencies.  The precise amount of foods you will need to eat varies depending on the level of calories you need for your age, activity level, etc. Check with a doctor or registered dietitian if you have concerns. Protein, which the body needs to function and grow, is essential. As a lacto-ovo vegetarian, you can meet your protein needs by eating foods like beans, nuts, and soy products, as well as dairy products and eggs. Good ways to get protein (assuming a 2,000-calorie per day diet) include: an omelette made of four egg whites, two four-inch pancakes made with egg whites, or 1/2 cup cooked beans. Most varieties of vegetarians face issues with getting enough protein. Track your protein intake and adjust accordingly. Lacto-ovo vegetarians can get the calcium they need for bones and teeth not only from dairy products, but from certain soy milks, breakfast cereals, dark-green leafy vegetables, and other foods as well. Fortified dairy products and egg yolks also provide necessary vitamin D. Good ways to get vitamin D (assuming a 2,000-calorie per day diet) include: 1/2 cup low-fat milk, 1 ounce of low-fat cheese, or 1 cup of raw leafy greens. Instead of getting iron from meats, lacto-ovo vegetarians have a range of delicious options including iron-fortified breakfast cereals, spinach, beans, whole wheat breads, and other foods. Good ways to get iron (assuming a 2,000-calorie per day diet) include: 1/2 cup cooked beans, 1 slice of whole wheat bread, 1 cup of raw spinach, or 3/4 cup fortified cold cereal. Take a multivitamin and multi mineral supplement daily (but it's not necessary, unless you run a daily marathon). Lacto-ovo vegetarians can get zinc from fortified breakfast cereals, many beans, pumpkin seeds, chickpeas, wheat germ, and milk products, among others. Good ways to get zinc (assuming a 2,000-calorie per day diet) include: 1/2 cup cooked beans, 1/2 cup low-fat milk, or 3/4 cup fortified cold cereal. This vitamin can come from animal products or supplements. As a lacto-ovo vegetarian, you have the option of getting B-12 from milk products, eggs, and vitamin-fortified foods. Good ways to get vitamin B-12 (assuming a 2,000-calorie per day diet) include: 1/2 cup low-fat milk, a medium egg, or 3/4 cup fortified cold cereal. Iodine helps the functioning of many organs, and is an ingredient that is now commonly found in iodized salt. It is also found in many processed foods made with iodized salt. If your diet is largely based on raw foods, you may not be getting enough iodine. Keep iodized salt available if this is the case, but be careful not to ingest too much of it. Omega-3 fatty acids are important for heart and brain health. In a lacto-ovo vegetarian diet, they can be obtained from nuts and seeds, soybeans and certain fortified foods. 1 tablespoon of flaxseed oil or 1/2 cup flaxseed or chiaseed are excellent sources of Omega-3s, for example. Certain varieties of eggs are also rich in Omega-3s; these are often labeled as such.
تناول الحصص المناسبة بالكميات الصحيحة من الطعام. احصل على كمية كافية من البروتين. تأكد من حصولك على فيتامين د. لمنتجات اللبن والبيض الاعتماد عليها كحبوب الفطور المعززة بالحديد، السبانخ، الفول، خبز القمح الكامل، وغيرها من الأطعمة. لا تنس الزنك. احرص على الحصول على فيتامين ب-12 بكميات وفيرة. حدد ما إذا كنت تحصل على قدرٍ كافٍ من اليود. ابحث عن الأطعمة الغنية بالأوميجا 3.