Vegan food pyramid
Food Group of Vegan Food Pyramid
Vegan food pyramid - whole grains and total grams per serving:
- 1 slice bread 30g,
- 1 cup dr cereal 30g,
- 1/2 cup cooked rice or pasta 100g,
- 6-in tortilla 30g,
- 1 small roll or muffin 30g,
- 3-4 crackers 30g.
Dietary purpose for this group: provide energy, dietary, fiber, iron, zinc and B vitamins.
Health benefits of grains:
They may reduce risk of CHD constipation, help with weight management.
Vegan food pyramid - legums and soy and total grams per serving:
- 1/2 cup cooked dry beans, peas, limas, lentils, soy, 100g,
- 1/2 cup tofu, soy product, 125g,
- 1 cup fortified soy beverage.
Dietary purpose for this group: Protein, B vitamins, trace minerals,
Health benefits of legums and soy:
Proteins - building block for muscle, bones, blood, skin,
B vitamins - important for nervous system and formation of red blood cells,
Minerals - iron, zinc and magnesium.
Vegan food pyramid - Vegetables and total grams per serving:
- 1 cup raw leafy vegetables or salad 50g,
- 1/2 cup chopped raw vegetable 50g,
- 1/2 cup cooked vegetables 80g,
- 3/4 cup vegetrable juice,
Dietary purpose for this group: Rich in vitamins and minerals, fiber, antioxidants, phytochemicals, and naturally low in fat and calories - none has cholesterol.
Health benefits of vegetables:
May reduce risk od stroke and CVD, type 2 diabetes, developing kidney stones, protect against certain cancer, help decrease bone loss.
Vegan food pyramid - Fruits and total gram per serving:
- 1 medium apple,banana, orange, 150g,
- 1 cup berries 150g,
- 1 cup chopped fresh fruit 150g,
- 3/4 cup fruit juice 175 ml,
- 1/4 cup dried fruit 35g,
Dietary purpose for thi group is same as vegetables.
Health benefits of fruits:
Same as vegetables.
Vegan food pyramid - Nuts and seeds and total grams per serving:
- 1 oz. nuts and seeds 30g,
- 23 almonds (1/4 cup),
- 14 walnut halves (1/4 cup),
- 15 cashews (1/4 cup),
- 1/4 cup sunflower seeds,
- 2 Tbsp peanut butter, almond butter, tahini,
Dietary purpose for this group: Protein, fiber, vitamins and minerals, essential fatty acids, vitamin E,
Health benefits of Nuts and seeds:
Lower risk of heart disease.
Vegan food pyramid - Vegetable oil and total gram per serving:
- 1 Tbsp plant oils (14g),
- 1/4 avocado (50g),
- 1 Tbsp sald dressing (14g),
- 23 olives (100g),
Dietary purpose for this group: Essential fatty acids, Vitamin E
Health benefits of Vegetable oil:
Improves cholesterol.
Vegan food pyramid - Dairy products and gram per serving:
- 1 cup non-fat ot low fat milk or yogurt 250ml,
- 1/2 cup low fat cottage or ricotta cheese 125ml,
- 1.5 oz low fat fresh cheese 42g.
Dietary purpose for this group: Rich in calcium for strong bones.
Health benefits of Dairy products:
Help build and maintain bone, my reduce risk of osteoporosis.
Vegan food pyramid - Eggs - Good sourc of protein and iron
Vegan food pyramid - Sweets and gram per serving:
- 1/8 fruit pie,
- 1 tbsp fruit preseres (15 ml),
- 1/2 cup ice cream 125ml,
- 1.5 ozchocolate bar (42g)
- 1/2 cup ice cream
Health benefits of sweets products: Psychological
For our pyramid you should :
Adults - exercise for 30 min /day if you want to avoid chronic diseases.
- exercise for 60 min /day for weight loss.
Water: At least 8- ounce glasses of water every day,
And you need to enjoy at least 10 minutes on sun every day to activate vitamin D.
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| Vegan Food Pyramid |
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