Vegan Food Pyramid
The Vegan Pyramid for meal of Vegetarian, which has complete nutrition.
VegetablesThree or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok Choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.
Serving size: 1-cup raw vegetables, 1/2-cup cooked vegetables.
Whole GrainsFive or more servings a day
This group includes bread, rice, pasta, hot or cold cereal. corn, millet, barley, burglar, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc
Serving size: 1/2-cup hot cereal, 1-ounce dry cereal, one slice bread
FruitFruits are rich in fiber, vitamin C, and beta carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.
Serving size: One medium piece of fruit, 1/2-cup cooked fruit, 4-ounces juice.
LegumesTwo or more servings a day
Legumes -- which is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and textures vegetable protein.
Serving size: 1/2-cup cooked beans, 4-ounces tofu or tempeh, 8-ounces soy milk.