Vegan Food Pyramid
Legumes: 2 or more servings per day
group includes beans, peas, lentils, tempeh, tofu, & meat/dairy substitutes. source of fiber, protein, iron, calcium, zinc, and B vitamins.
Vegetables: 3 or more servings per day
group includes broccoli, collards, kale, carrots, & sweet potatoes. source of vitamin C, beta-carotene, riboflavin, iron, calcium, & fiber.
Fruit: 3 or more servings per day
group includes citrus fruits, melons, berries, bananas & apples. source of fiber, vitamin C, and beta-carotene.
Whole Grains: 6-11 servings per day
group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat, oats, and tortillas. source of fiber, complex carbohydrates, protein, B vitamins and zinc.
Vitamin B12
Vitamin B12 is produced by bacteria commonly found in the bodies of animals. Vegetables are not reliable sources of B12. Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.
Omega 3 Fatty Acids
Most people consume too much fat, but few people get enough of the healthy Omega-3 fatty acids. These essential fats can be found in walnuts, canola oil, and flax seeds. For maximum absorbtion, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seeds are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.
Vitamin D and Calcium
Vitamin D and calcium are important in bone formation. Vitamin D can be obtained from sunlight exposure. Vegans who get little sunlight, or those who live at high latitudes, should take a vitamin D supplement,or consume fortified soymilk or rice milk. Vegans should also get 3 servings of high calcium foods each day, such as kale, broccoli, collard greens, and fortified soymilk & orange juice.
For additional health information, visit VeganHealth.org, VeganMD.org, or pick up a copy of Becoming Vegan by Brenda Davis, R.D. and Vesanto Melina, R.D.