Calcium-rich foods: Adult ovolactovegetarians
require eight servings from this category each day.
Each serving, however, counts toward one of the
other food choices, as calcium-rich foods can be
found across the other food groups.Some specific vegetarian diets
Ovolactovegetarian diets can accommodate a
wide variety of regional and ethnic cuisines as well as
different philosophical or religious approaches. The
following are some of the possible choices:
MEDITERRANEAN DIETS.Mediterranean diets were
not purely ovolactovegetarian in their origins. They
are, however, easily adapted to ovolactovegetarian
food choices; in fact, several European studies of the
beneficial effects of vegetarian diets have been based
on ovolactovegetarian modifications of Greek and
Spanish Mediterranean diets. These diets are high in
their use of whole grains, fruits, nuts, and high-fiber
vegetables, and therefore appeal to many people
because of their wide choice of flavorful foods.
ORNISH DIET.Developed by a medical doctor to
reverse the signs of heart disease, the Ornish diet has
also been popularized as a weight-loss program. It is a
strict low-fat,high-fiber dietthat excludes red meat,
poultry, and fish. The Ornish diet can be used by
ovolactovegetarians because it allows limited amounts
of egg whites, fat-free milk, and other fat-free dairy
products.
SEVENTH-DAY ADVENTIST DIET.Seventh-day
Adventists (SDAs) have followed vegetarian dietary
regimens since the denomination was first organized in- The diet recommended by the church’s General
Conference Nutrition Council (GCNC) in the early
2000s is an ovolactovegetarian diet high in whole-
grain breads and pastas, fresh vegetables and fruits;
moderate use of nuts, seeds, and low-fat dairy prod-
ucts; and limited use of eggs. The church has its own
professional organization for dietitians, which is affili-
ated with the ADA, and encourages all its members to
follow the ADA guidelines for vegetarians.
Function
Ovolactovegetarian diets are adopted by people in
developed countries primarily for ethical or religious
reasons rather than economic necessity. Another more
recent reason is the growing perception that plant-
based diets are a form of preventive health care for
people at increased risk of such diseases as heart dis-
ease, type 2 diabetes and some forms of cancer.
According to a survey conducted by the editors of
Vegetarian Journalin 1997, 82% of the respondentsgave health concerns as their primary reason for
becoming vegetarians, with animal rights a close
second.Benefits
The long-term NIH study of Seventh-day Adven-
tists began to report in the 1970s and 1980s that low-
ered blood pressure, lower rates of cardiovascular
disease and stroke, lower blood cholesterol levels,
and lowered risks of colon andprostatecancer are
associated with a vegetarian diet, especially the ovo-
lactovegetarian regimen recommended by the church.
In particular, SDAs were only half as likely to develop
type 2 (adult-onset) diabetes as were nonvegetarian
Caucasians. Although it is possible to gain weight on
an ovolactovegetarian diet, most people lose weight,
especially in the first few months; and most vegeta-
rians have lower body mass indices (an important
diagnostic criterion ofobesity) than their meat-eating
counterparts.
Several studies carried out in Germany and Aus-
tria reported in 2006 that ovolactovegetarian diets
appear to lower the risk of rheumatoid arthritis,osteo-
porosis, kidney disease,gallstones, diverticulitis, and
dementia as well as heart attacks, stroke, and diabetes.
In addition, a team of Spanish researchers reported
that an ovolactovegetarian version of the traditional
SpanishMediterranean dietwas effective in lowering
blood cholesterol levels in younger as well as middle-
aged subjects.Precautions
The ADA strongly recommends that people con-
sult a registered dietitian as well as their primary
physician before starting an ovolactovegetarian diet.
The reason for this precaution is the variety of dietary
regimens that could be called ovolactovegetarian as
well as the variations in height, weight, age, genetic
inheritance, food preferences, level of activity, geo-
graphic location, and preexisting health problems
among people. People with high blood cholesterol
levels may need to limit their consumption of eggs as
much as possible even though this type of vegetarian
diet allows the use of eggs. A nutritionist can also help
design a diet that a new ovolactovegetarian will enjoy
eating as well as getting adequate nourishment and
other health benefits.Risks
The longstanding concern about vegetarian diets
in general is the risk of nutritional deficiencies, partic-
ularly for such important nutrients as protein,Ovolactovegetarianism