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Vegetarian Diet Food Pyramid

Foods in Healthy Vegetarian Diet

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Vegetarian Diet Pyramid

Butter, Chocolate/Candy, Fats/Oils
To Be Eaten Sparingly, Minimize Intake of Saturates, Hydrogenated or Trans Fats
Milk, Yogurt, Cheese
(0-3 servings daily)
(Serving sizes: milk 1 cup; yogurt 1 cup; cheese 1.5oz)
Vegetarians who do not eat milk, yogurt or cheese must choose alternative sources of calcium
Dry Beans, Nuts, Seeds, Eggs, Meat Substitutes
(2-3 servings daily)
(Serving sizes: soy milk 1 cup; cooked beans 1/2 cup; 1 egg/2 egg-whites; nuts/seeds 2 tbsp; tofu 1/4 cup; peanut butter 2 tbsp)
Vegetables
(3-5 servings daily)
(Serving sizes: cooked/chopped 1/2 cup; raw leafy vegetables 1 cup)
Fruits
(2-4 servings daily)
(Serving sizes: chopped raw fruit 1/2 cup; fruit juice 1/2 cup; dried fruit 1/4 cup; canned fruit 1/2 cup; 1 medium fruit)
Bread, Cereal, Rice, Pasta
(6+ servings)
Include at least 50 percent whole grains in your diet
(Serving sizes: bread 1 slice; ready-to-eat cereal 1oz; cooked cereal 1/2 cup;
cooked rice/pasta/other grains 1/2 cup)
Daily Physical Exercise

Vitamin B12: Nutrition Warning

Of all the B vitamins, B12 is the only one not found in plant foods. So for vegans, or vegetarians who don't eat eggs or cheese, B12 supplements or recourse to B12-fortified foods will be necessary. Tempeh, miso, and sea vegetables are not reliable sources of vitamin B12 for vegans, due to the effects of food processing.

B12 Supplements for Vegans

A B12 supplement should contain an active form of cyanocobalamin or hydroxocobalamin. The amount of B12 supplement should be about 5 micrograms daily.

Source: © National Center For Nutrition and Dietetics


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