Quick Vegan Glossary

quick vegan glossary

 

Quick Vegan Glossary

Vegan: People who choose animal-free foods are vegans. Vegan foods are free of animal products including poultry, red meat, dairy, eggs, and fish.

Nutritional Yeast: Flavorful golden flakes or powder give a delicious cheesy taste and texture to gravies, sauces, casseroles, and salad dressings. Sprinkle on pasta and soups like parmesan, use for breading, whip with vegan buttery spread or vegetable oil in mashed potatoes, and add to stir-fries. Nutritional yeast is non-leavening and does not cause yeast infections.

Seitan: High protein food made of wheat gluten with a meat-like texture. Seitan is sold in many food stores in oven-ready and ready-to-eat forms, and is the grilled, baked, and sizzling “meat”in many vegetarian entrees. Like stirfried shitake mushrooms and grilled Portobello mushrooms, seitan makes giving up meat a lot easier that you think.

Tempeh: Highprotein, somewhat meat-like food with a nutty flavor made from fermented soybeans. Delicious cubed or thinly sliced in stir-fries.

Tofu: This versatile soybean product and meat replacement can be breaded, marinated, stir-fried, and baked in many different ways. A good source of protein and calcium, tofu (also called bean curd) absorbs the flavors of sauces and spices. 

It can be found in just about any supermarket in 1-lb packages ranging from extra-firm for meat-like textures, firm or soft for vegan scrambled eggs, and silken textures for puddings, mousses, pumpkin and cream pie fillings.

Vegan Food Pyramid

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.

Vegan Food Pyramid