Tuesday, December 29, 2009

A Food Pyramid for Vegans

My sister Susan has been doing a little research on the structure of a vegan diet. She sent the following post to me. Thank you Susan!

I love to share information about my vegan lifestyle. But I am often asked if I'm getting enough protein and calcium. I know that the plant kingdom provides excellent sources for both, but how much ? . . . and in what ? I was not interested in counting the grams of protein in everything I ate, so I began searching for an easy to apply formula that would help me maximize the nutritional value of my diet.

I found what I was looking for in a cookbook -- 1,000 Vegan Recipes by Robin Robertson. She had reprinted the New Four Food Groups developed in 1991 by the Physicians Committee for Responsible Medicine. This is a no-cholesterol, low-fat plan that supplies all of an average adult's daily nutritional requirements and fiber; with the addition of a good source of vitamin B-12, such as fortified cereals or vitamin supplements.

I have been applying this plan and feel great!

FRUIT:3 or more servings/day

1 medium piece of fruit
1/2 cup cooked fruit
4 ounces juice

LEGUMES:2 or more servings/day

1 cup cooked beans, peas, lentils, chickpeas, baked and refried beans
4 ounces tofu, tempeh or texturized vegetable protein
8 ounces soymilk

WHOLE GRAINS:5 or more servings/day

1/2 cup rice, corn, millet, barley and bulgur wheat or pasta
1 ounce dry cereal (hot or cold)
1 tortilla or 1 slice bread

VEGETABLES:5 or more servings/day

1 cup raw vegetables
1/2 cup cooked vegetables

Note: The image above was found at animalsuffering.com


JoGillespie said...

Thanks! This is just the thing I've been searching for. I became vegan in January, and I've PUT ON 10lbs!!! Big surprise! My diet was pretty healthy before going vegan, I guess...there wasn't much to cut out in terms of processed foods and fizzy drinks. I think maybe I'm just eating too much of everything, because it is all so yummy!!!

thevegantummy said...

Hi Jo!

And welcome!!!!

Yes, it's true that just because it's vegan doesn't mean it's healthy. Still, it sounds like you're on the right track. Good for you! It's changed my life.

I hope to see you again soon. Let me know what you might like to see on the blog. I'm always looking for advice.