The ovolactovegetarian diet is a type of vegetarian diet in which, in addition to plant foods, it is allowed to consume eggs, 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 bring 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 a deficiency of certain nutrients.
Following an ovolactovegetarian diet can bring health benefits, such as:
However, it is important for the person to know that even with an ovolactovegetarian diet, excessive consumption of processed, sweet and fatty foods, such as cakes, frying and other processed foods, should be avoided in order to offer all the benefits mentioned above. . , without harming health.
All foods of plant origin, such as cereals, bran, flakes, legumes, nuts, vegetables and fruits, as well as foods containing eggs, milk and derivatives, are permitted in the ovolactovetarian diet menu, as shown in the following table:
Taste of the afternoon
The amounts included in the menu vary according to age, gender, physical activity and associated diseases, so ideally look for a nutritionist for a complete assessment and develop a nutritional plan tailored to each person’s needs.
In addition, nutritional supplementation of certain 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 adapted to the needs of the person, avoiding nutritional deficiencies. See a list of foods rich in iron and rich in plants.
Ingredients
How to prepare:
Moisturize the soy protein in warm water with the lemon juice and let stand for 30 minutes. Put the mixture in a strainer and squeeze well until all the water is removed. Then mix all the ingredients by kneading well.
Place the dough in a blender or cooking robot to standardize the ingredients, forming the balls of the desired size, using wheat flour to prevent it from sticking to the hands. Bake meatballs or tomato sauce for about 40 minutes.
Ingredients
How to prepare:
Cook the potatoes and crush them as if you were going to puree them and store them in a bowl. Make a stew with garlic and olive oil, then add the mushrooms and cook for a few moments over high heat, stirring occasionally until very tender. Before turning off the heat, add plenty of parsley and adjust the salt.
Add egg and wheat flour and mix well until smooth. Divide the mixture into small portions and form a potato, placing 1 tablespoon of sautéed mushrooms in the center. Quickly strain the potatoes into the breadcrumbs and place in an oiled frying pan. Place in medium oven, preheated for about 20 minutes or until golden brown.
Watch the video below and learn how to be a good vegetarian and what the benefits are: