Vegetarian Diet Pyramid
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Butter, Chocolate/Candy,
Fats/Oils
To Be Eaten Sparingly, Minimize Intake of Saturates, Hydrogenated
or Trans Fats
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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
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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)
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Vegetables
(3-5 servings daily)
(Serving sizes: cooked/chopped 1/2 cup; raw leafy vegetables 1 cup)
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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)
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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)
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Daily Physical
Exercise
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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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