The Milk and Dairy Foods shelfThe middle shelf, contains dairy produce includ-
ing, milk, cheese, yogurt, fromage frais, soya products.
Lacto-vegetarians include dairy produce as part of
their intake. Nonetheless, some lacto-vegetarians
may still choose to include some dairy-free options
such as soya-based products as part of their dietary
intake. It is important to note that soya-based prod-
ucts are typically low incalciumand individuals are
encouraged to opt for brands, which indicate on the
food labels that they are fortified with calcium.
The main nutrient that these foods provide is
calcium, which is a mineral essential for healthy
bones and teeth. These foods are also a rich source of
protein, energy, vitamin B 2 (riboflavin), vitamin A
and vitamin B 12. Calcium requirements vary greatly
from one individual to the next depending on age and
gender. However, for adults, a minimum of three por-
tions is recommended per day from this shelf to help
achieve an adequate calcium intake. Low fat versions
of the foods from this group are encouraged, as some
of the foods on this shelf can be naturally high in fat.
The Protein shelfThis shelf for Lacto-vegetarians, aims to help
achieve protein requirements. The foods on this shelf
include pulses, lentils, vegetarian cheese, nuts, quorn,
textured vegetable protein and meat analogues, seeds,
tofu and peas, for example, gungo and chick peas.
The main nutrient provided by this food group is
protein. Protein is a very important nutrient because it
makes up part of the structure of every cell in our bodies.
There is a constant turnover of cells in the body, there-
fore an adequate supply of protein is essential for good
health. Protein foods should not be the main source of
fuel for the body; this should come from starchy carbo-
hydrates. Protein can only be used efficiently if there is
sufficient energy (calories) in the diet; for example,
someone consuming large intakes of protein and only
small amounts of starchy carbohydrates will end up
using protein as their main energy source. This means
there may be insufficient amounts to meet the daily
protein needs of the body. Following diets, which sug-
gest this regimen, should be discussed with a qualified
doctor or dietitian, in advance of commencing such
restrictive patterns, as this type of diet is generally not
advisable and may be dangerous.
The foods on this shelf also provide energy, B
vitamins,ironand some calcium. The recommended
daily intake from this food group varies from one
individual to the next but, in general, two to three
portions are required from this food group per day
for children and adults.The Top ShelfThis shelf contains food high in fat and sugar. It
includes oils, sugar (including sugary drinks), honey,
fruit spreads, pastries, croissants, pies, cream, vegeta-
rian spreads, mayonnaise, confectionery including
sweets, chocolate and cakes, and biscuits and crisps.
Alcoholic beverages are also included as part of this
group. These foods should be seen as occasional
foods. They are typically high in calories, sugar or fat
and very low in vitamins and minerals. It is acceptable
to include foods from this group on a daily basis
however most of your daily food intake should not
come from this shelf.BenefitsA well planned lacto-vegetarian diet can be nutri-
tionally balanced and health promoting for both
adults and children. However, it is essential to ensure
if certain foods are excluded from the diet that these
are replaced with suitable nutritionally equivalent
foods. The secret of a good diet is to eat a wide variety
of foods and people need to avoid the temptation to
choose the same meals and foods when grocery
shopping.
Much research suggests that individuals who adopt
vegetarian eating patterns are less likely to suffer from
Obesity,Coronary Heart Disease(CHD), high blood
pressure, type 2 Diabetes, certain nutrition-related can-
cers and constipation. Other research indicates that
vegetarians tend to be of lower body weight and con-
sequently they have a lower risk of the aforementioned
illnesses. However, it is important to note that risks of
these illnesses in meat eaters are also reduced if dietary
intake is based on the recommended food pyramid. In
general, however, people who choose vegetarian diets
tend to be more healthy in their lifestyles and other food
choices.PrecautionsA Lacto-vegetarian diet is generally lower in
fat and higher in both fibre andantioxidantsthan
a meat-based diet. People wishing to adopt lacto-
vegetarian-eating habits need to know how to go about
it safely. It requires a good deal of thought in the early
stages. Therefore it is worthwhile briefly touching on
some of the nutrients that may require additional care
to ensure intake is adequate as a lacto-vegetarian.Lacto-vegetarianism