Ovo Lacto's protein...?

Question

My boyfriend is an ovo lacto which I have adopted a bit, and I have been doing some research to make sure we are getting the right amounts of protein, calcium, fiber etc.

I know (through research and through what we eat) that ovo lacto's main source of protein are eggs, cheese, milk and yogurt but recently read that eggs, cheese and milk products are high in saturated fats that cause heart disease.

If this is the case, should we be cutting these foods out of our diet and what should we be eating to balance out those saturated fats if they are the main sources of protein WE eat?

We obviously eat grains, nuts, beans and other recommended foods, but the milk, eggs, cheese and yogurt is what we mainly rely on?

Any suggestions?

Thank you for your help!

Answer 1

There are lots of vegetarian options that can supply you with complete proteins.  In my culture, corn (maize) and beans together make a complete protein--cornbread and butterbeans for example.  Also, there is a South American grain called quinoa that is similar to rice but looks kind of like couscous.  It too is a complete protein--has all of the amino acids that your body requires but that you can only get from food.

Answer 2

Even vegans get PLENTY of protein if they're eating a balanced diet.  We need far less protein than most people believe anyway, and since it's the "building block of life," it's everywhere in the plant world.  Eggs and dairy are loaded with heart unhealthy fats and cholesterol, not to mention hormones, steroids and antibiotics (given to cattle to increase milk production.)

Google the vegan food pyramid.  It will give you a really good idea of the relative amounts of whole grains, legumes, nuts, seeds, fruits and vegetables you should be eating for optimum nutrition.  Adding a modest amount of eggs and dairy products, if you choose, just adds to that.

Vegan sources of protein include soybeans (a complete protein) and soy foods (tofu, tempeh, edamame, tvp, faux meats,) whole grains (quinoa is another complete protein and is also rich in iron and calcium,) legumes (peas, peanuts, peanut butter, chickpeas, lentils) nuts and seeds, even some vegetables (especially dark green ones) are great sources of protein.

Here's a link from the Physicians Committee for Responsible Medicine about how much (little) protein you need, the ill effects of too much, and good veg souces: http://www.pcrm.org/health/veginfo/prote...

Also, for compelling reading on the effects of animal proteins on human health, check out The China Study by T. Colin Campbell.

Answer 3

Vegetarians typically don't call themselves "ovo lacto".  The term vegetarian itself is more then acceptable.

I don't know where you read that a vegetarians main source of protein is dairy and eggs..that is not true for me at all.  A balanced diet of vegetables, whole grains, legumes, nuts and of course some dairy (should be low fat or fat free) is what *I* rely on and I have no issue getting what I need.

Answer 4

Jeez..   Eggs have complimentary proteins, and actually balance themselves out.  The yolk has the "bad" cholesterol,  The whites have the "good" cholesterol.  

Life is too short to worry about your diet.  Enjoy food.

Answer 5

the milk, yogurt, eggs and cheese is the good tasty stuff so when you are newly eliminating stuff you run for the treat foods that can be made with milk products possibly. You should try and look up info on vegan and that maybe will give you some hearty main staple options to adopt and incorporate in diet. Try some tvp. Also beans and rice is a complete protein. I would not go over board on the ovo lacto part and just get the rec daily servings  and replace the portions you would have had of meat with tofu, beans, nuts. I think its fine. Take a multi-vitamin as well.