Understanding the Lacto-Ovo Vegetarian
In the diverse world of plant-based eating, clarity on dietary labels is important. The definitive answer to the question, "what is a vegetarian who eats eggs and cheese called?" is a lacto-ovo vegetarian. This label is a combination of Latin roots: "lacto" referring to milk and dairy products, and "ovo" referring to eggs. Essentially, a lacto-ovo vegetarian maintains a diet free of meat, poultry, and fish, but includes dairy products like cheese, milk, and yogurt, along with eggs. This is widely considered the most common and traditional form of vegetarianism in the Western world.
For many, this approach provides a balance, allowing for a diet that avoids animal flesh for ethical or environmental reasons while still enjoying the nutritional benefits and culinary flexibility of eggs and dairy. The decision to adopt this diet is personal and can be influenced by a variety of factors, from health goals to environmental concerns.
Types of Vegetarian Diets
To fully understand the lacto-ovo diet, it's helpful to compare it to other common forms of vegetarianism. The primary difference lies in which animal-derived products are included or excluded.
- Lacto-Vegetarian: This diet includes dairy products but excludes eggs, meat, poultry, and fish. It is particularly common in some Indian religious traditions where eggs are considered a non-vegetarian product.
- Ovo-Vegetarian: Conversely, an ovo-vegetarian includes eggs in their diet but avoids all dairy products, as well as meat, poultry, and fish. This might be chosen by individuals with a dairy intolerance or those who feel more ethically aligned with avoiding dairy production methods.
- Vegan: The most restrictive of these diets, veganism avoids all animal products and animal-derived by-products. This includes meat, dairy, eggs, and often extends to honey and gelatin. Many vegans also avoid non-food items like leather and wool.
- Pescatarian: While not technically vegetarian, this diet is often discussed in the same context. A pescatarian avoids all meat and poultry but includes fish and seafood. Eggs and dairy may or may not be included, depending on personal preference.
Nutritional Considerations and Health Benefits
A well-planned lacto-ovo vegetarian diet can be highly nutritious and is associated with a range of health benefits. By focusing on plant-based foods, individuals often have higher intakes of fiber, vitamins C and E, and various antioxidants. However, it's important to be mindful of certain nutrients that are more readily available in meat products.
Common Nutritional Deficiencies to Monitor:
- Vitamin B12: Primarily found in animal products, B12 is essential for nerve function and red blood cell production. Lacto-ovo vegetarians can obtain this through dairy and eggs, but supplementation may still be considered.
- Iron: While plant-based diets can be high in iron, it's typically the less-absorbable non-heme form. Combining iron-rich plant foods like lentils and tofu with vitamin C sources (e.g., citrus fruits) can enhance absorption.
- Zinc: An important mineral for immune function and growth, zinc can be found in beans, nuts, and dairy products. Some plant sources of zinc are less bioavailable than animal sources, so variety is key.
- Omega-3 Fatty Acids: Often associated with fish, omega-3s are vital for heart health. For lacto-ovo vegetarians, eggs can provide some omega-3s, and plant-based sources like walnuts, flaxseed, and chia seeds are also beneficial.
Many studies have linked vegetarian diets to positive health outcomes. For instance, high-quality evidence suggests that lacto-ovo diets can significantly lower blood pressure and improve blood lipid profiles by reducing total and LDL ("bad") cholesterol. This dietary pattern has also been associated with a reduced risk of cardiovascular disease, type 2 diabetes, and certain types of cancer.
Vegetarian Diet Variations Compared
| Dietary Type | Excludes | Includes | Protein Sources | Flexibility |
|---|---|---|---|---|
| Lacto-Ovo Vegetarian | Meat, Poultry, Fish | Dairy, Eggs, Plant Foods | Dairy, Eggs, Legumes, Nuts, Seeds, Grains | High |
| Lacto-Vegetarian | Meat, Poultry, Fish, Eggs | Dairy, Plant Foods | Dairy, Legumes, Nuts, Seeds, Grains | Medium |
| Ovo-Vegetarian | Meat, Poultry, Fish, Dairy | Eggs, Plant Foods | Eggs, Legumes, Nuts, Seeds, Grains | Medium |
| Vegan | All Animal Products | Plant Foods Only | Legumes, Tofu, Nuts, Seeds, Grains | Low |
| Pescetarian | Meat, Poultry | Fish, Seafood, Eggs, Dairy, Plant Foods | Fish, Seafood, Eggs, Dairy, Legumes, Nuts | High (Excluding Meat) |
*Note: Inclusion of eggs and dairy varies by personal preference in a pescetarian diet.
Planning a Balanced Lacto-Ovo Diet
Creating balanced meals is simple with a lacto-ovo approach, given the wide range of foods available. The key is to include a variety of items from all food groups.
Here are some examples:
- Breakfast: A vegetable omelet with cheese and whole-grain toast provides eggs, dairy, and fiber.
- Lunch: A large salad with mixed greens, chickpeas, feta cheese, and a hard-boiled egg offers a complete protein and a wealth of micronutrients.
- Dinner: A tofu stir-fry with brown rice and a variety of colorful vegetables ensures a nutrient-dense meal.
- Snacks: Hummus with veggie sticks, a handful of almonds, or Greek yogurt with berries are excellent options for in-between meals.
For further nutritional advice, the Academy of Nutrition and Dietetics offers comprehensive resources on plant-based diets at eatright.org.
Conclusion
In summary, the term for a vegetarian who consumes both eggs and cheese is a lacto-ovo vegetarian. This dietary pattern offers numerous health advantages and provides flexibility for those transitioning toward or maintaining a more plant-centric lifestyle. By understanding the distinct variations of vegetarianism, from the inclusion of dairy or eggs to the complete abstinence from all animal products, individuals can make informed and confident choices about their eating habits. Whether for health, ethical, or environmental reasons, adopting a lacto-ovo diet is a common and sustainable way to reduce meat consumption. With careful planning and a focus on whole foods, a lacto-ovo vegetarian diet can be a delicious, satisfying, and nutritionally complete way to eat.
