A lacto-vegetarian diet involves eating foods from plant sources and dairy products only.

By focusing on essential nutrients, a lacto-vegetarian diet can be both nourishing and well-rounded, helping you maintain optimal health while enjoying a diverse range of delicious foods:

To maintain good health, limit your intake of foods that are high in sugar, sodium, and fat. Excessive consumption of these can lead to health issues. Instead, focus on nutrient-rich foods that nourish your body and promote long-term wellness.

Vitamin B12 is essential for the health of your cells, particularly red blood cells. Since it’s found only in animal-based foods, those on a lacto-vegetarian diet can ensure they’re getting enough by consuming a daily cup of milk, yogurt, or other dairy products, along with fortified foods like whole meal flour or fortified cereals.

While dairy provides some protein, include plant-based sources like beans, lentils, chickpeas, and tofu in your meals to meet your daily protein needs.

Vegetarians can sometimes have lower iron levels. Include iron-rich foods such as spinach, lentils, and fortified cereals. Pair these with vitamin C-rich foods like oranges, bell peppers, or tomatoes to help with iron absorption.

Since fish is off the table, include plant-based omega-3 sources like chia seeds, flaxseeds, and walnuts to support brain and heart health.

In addition to dairy, make sure to include other calcium-rich foods like dark leafy greens (e.g., kale), broccoli, and fortified plant-based milks to keep your bones strong.

Since dairy is often fortified with vitamin D, ensure you’re getting enough by spending time in the sun or including fortified plant-based alternatives if necessary.

Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.