10 Apr Vegan Food Pyramid
The vegan food pyramid is a resource that educates vegans on what they should be eating and how much of it they should eat. It consists of vegetables, grains, beans, fruits, herbs, and nuts. The two significant food groups in the pyramid are vegetables and grains. The pyramid recommends that one eat a wide range of vegetables and whole grains.
The pyramid also highlights the peas, beans, soy and lentils that are key for a vegan’s protein sources. A vegan should ideally consume three to six servings of plant proteins daily. Seeds and nuts should also be included in the diet in the amount of one to three servings daily.
A good vegan diet should be nutritionally appropriate and adequate for individuals of all ages. Just because a vegan diet is purely plant-based does not mean that it cannot meet your dietary needs to the fullest. There are plant-based diet options that are high sodium, high fat, and even high sugar.
The Vegan Food Pyramid Explained
For nuts and seeds, you should consume two servings daily. One serving is made up of 1 oz. Unless you are having a difficult time meeting your daily calorie requirement, you should not consume more than two servings of seeds and nuts. You can get a healthy dose of essential fats by simply adding a tablespoon of chia seeds, flaxseeds or walnuts into the diet.
For Legumes, you should have three cups a day and one serving is made up of half a cup of cooked legumes. Legumes could include lentils, beans and hummus, soy milk, bean burgers and tofu. Go for fortified calcium and instead of meat substitutes go for isolated protein powder or soy protein. You can increase your servings as needed.
You should take 4 servings of fruits and one serving is made up of half a cup of chopped fruits. Fruits can be added to your breakfast cereal, in your salad, consumed as a snack or even dessert. Make sure you incorporate a variety of fruits in your daily intake to maximize the nutritional value offered by each.
Consume 5 servings of vegetables daily. One serving is made up of either half a cup of cooked vegetables or a full cup of raw vegetables. To make eating vegetable fun and healthy, make sure to mix up different colors which give different nutrients. Cruciferous and leafy green vegetables are especially rich in nutrients.
Lastly, 6 servings of grains daily and half a cup make up one serving of grains. It’s best to consume whole grains if possible. Whole grains include brown rice, millet, quinoa, buckwheat and wheat berries. You also add bread, cold cereal and pasta into your diet. Reduce your pastries, cookies and cakes intake. Whole starches should be your main calorie source and it’s okay to add into your daily servings until you get the balance that provides the energy you need to go through the day.
The vegan pyramid is a good guide especially for new vegans but it’s important to note that the amounts can be modified to meet your nutritional needs.
Here are a few Delicious Vegan Summer Cocktails for you to check out!