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Vegetarian Food Pyramid - Food Guide for Vegetarians
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Vegetarian Food Pyramid

Vegetarian Food Pyramid – Live Longer

According to different data around the world, vegetarians have the lowest rates of chronic diseases and the highest adult life expectancy. This is very good news and perhaps these facts will make you consider switching to a vegetarian diet.

Vegetarian Diet – Flavor Rich

You might wonder how you can produce delicious flavors without meat. If you use different spices, herbs, vegetable oils and cheese you might be amazed with the results. With the right combination, you can create very tasty meals. The main concern with a vegetarian diet is to get enough of all the essential nutrients that your body needs. By combining a variety of grains and vegetables, you can ensure a diet rich in nutrients with all the nine essential amino acids in adequate amounts. But before changing your diet, please consult your doctor.

The Vegetarian Diet Pyramid

The Oldways Preservation and Exchange Trust has come up with a vegetarian food pyramid called the Traditional Healthy Vegetarian Diet Pyramid, see graphics below.


Vegetarian Diet Pyramid – Guidelines

The guidelines below will give you an idea on how to obtain all necessary nutrients when switching to a vegetarian diet.

  • Several servings a day of Fruits and Vegetables, Whole Grains, Legumes and Beans
  • Daily servings of Nuts and Seeds, Egg Whites, Soy Milks and Dairy, Plant Oils,
  • Once a week you can have some Eggs and Sweets
  • Make sure you eat whole foods and minimally processed foods.
  • Drink plenty of water to assure good health.
  • If you’re an adult, it’s OK to drink alcohol, as long as your alcohol intake is moderate and with meals. Alcohol consumption should be avoided during pregnancy and whenever you put yourself and others at risk.
  • If you don’t eat dairy and/or eggs you should make extra sure that you get enough of Vitamin D and B12. Depending on your age, sex and lifestyle you might need dietary supplements.
  • Do some form of exercise every day. It can be as easy as taking a walk, cleaning the house or dancing.

Vegetarian Diet Pyramid – 7 Mini Pyramids

The Vegetarian Diet Pyramid is divided into 7 mini-pyramids and you should make sure that you eat a variety of foods from these 7 mini-pyramids. To make it easier, we have a list below on different types of food that you can choose from.

Several servings a day:

1. Fruits and Vegetables
Grapes, Raisins, Pears, Avocados, Oranges, Melon, Apples, Bananas, Plums, Cherries, Mushrooms, Tomatoes, Kale, Broccoli, Collards, Sweet Potatoes, Peppers, Asparagus, Cucumber, Potatoes, Onions, Carrots, Cabbage, Squash, Leeks, Eggplant, Celery, Lettuce

2. Whole Grains
Oats, Wheat, Rice, Buckwheat, Flax, Bulgur, Quinoa, Amaranth, Seitan, Millet, Barley, Whole Grain Bread, Rye, Pita, Tortilla, Rice Cakes, Couscous, Noodles, Kasha, Pasta, Corn

3. Legumes and Beans
Soy, Red Bean, Lentil, Kidney Bean, Tempeh, Tofu, Black-Eyed Pea, Dried Pea, Soy Flour, Textured Vegetable Protein, Navy Bean, Miso, Pinto Bean, Split Pea, Lima Bean, Chick Pea, Black Bean

Daily servings of:

4. Nuts and Seeds
Pine, Walnut, Pistachio, Brazil, Pecan, Almond, Sesame, Cashew, Pumpkin, Hazelnut, Macadamia, Peanuts, Peanut Butter, Almonds, Pistachios, Pine Nuts, Walnuts, Pumpkin Seeds, Sesame Seeds

5. Egg Whites, Soy Milks and Dairy
Eggs whites, Soy Milk, Cheese, Yogurt

6. Plant Oils
Corn, Canola, Avocado, Olive, Soybean, Safflower, Peanut

Once a week:

7. Sweets
Pie, Custard, Ice Cream, Cake, Cookies


Vegetarian Diet Pyramid – Downloads