The Vegan Food Pyramid

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vegan pyramid

The vegan food pyramid provides the basic vegan food groups guiding you to the proper serving sizes of each of the groups to ensure you are getting the proper nutrition you need. Here you can learn how i made my own.

Protein – Rich Foods

2 or more servings per day
This group includes beans, peas, lentils, tempeh, tofu and meat/dairy substitutes (like soy).
Your source of fiber, protein, iron, calcium, zinc, and B vitamins.

Vegetables

3 or more servings per day
This group includes broccoli, collards, kale, carrots and sweet potatoes.
Your source of vitamin C, beta-carotene, riboflavin, iron, calcium, & fiber.

Fruits

3 or more servings per day
This group includes citrus fruits, melons, berries, bananas and apples.
Your source of fiber, vitamin C, and beta-carotene.

Whole Grains

6 – 11 servings per day
The vegan food pyramid’s 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.

Essentials

Vitamin B12

Vitamin B12 is produced by bacteria commonly found in the bodies of animals. Vegetables are not reliable sources of Vitamin B12. Vegetarians or vegans should include reliable sources of Vitamin B12 in their diet by consuming a multivitamin, a Vitamin B12supplement, or foods fortified with Vitamin 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 absorption, flax seeds should be ground up in a blender or coffee grinder, then added to smoothies or sprinkled on top of other foods. Flax seed are also rich in protein, potassium, magnesium, boron, and lignans, which may help prevent cancer.

Vitamin D and Calcium in The 

vegan food pyramid

Vitamin D and calcium are important in bone formation. Vitamin Dcan be obtained from sunlight exposure. Vegans who get little sunlight, or those that live at high altitudes, 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 and orange juice.

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