This time we offer this Vegan Nutrition Pyramid that will be very useful as a guide to the foods that should shape our 100% vegetarian diet to make a correct nutrition.
Base of the pyramid is comprised of foods that should be equally the basis of our food (cereals) and should be consumed more often. While it may seem at first glance it is necessary to eat many foods, in fact, a simple slice of bread equals one serving and the recommended 6 days of cereals and several food products, which belong to two groups, getting the ingestion both nutrients at once, such as vegetables and calcium-rich foods (broccoli, spinach or other).
Pasta, rice, bread, pastry, breakfast cereals, wheat, corn, oats, rye, quinoa, amaranth, spelt, millet, muesli, cous cous, etc..
What counts as a serving of cereal?
Choose mainly whole grains. Some examples are brown rice, quinoa, oats, wheat, rye and whole grain cereals and breads.
Spinach, cabbage, watercress, peppers, tomatoes, chard, potatoes, onions, celery, carrots, asparagus, cabbage, etc.
What counts as a serving of vegetables?
Consume a wide variety of vegetables. Include raw vegetables every day. The green vegetables are good sources of folic acid and calcium.
Oranges, apples, bananas, strawberries, kiwis, grapes, mangoes, avocados, pears, apricots, nectarines, plum, dried figs, raisins, etc.
What counts as a serving of fruit?
Consume a wide variety of fruits, including those rich in vitamin C. Citrus fruits, strawberries, kiwis, papayas, mangoes and other fruits are rich in vitamin C.
Broccoli, spinach, fortified soy milk, tofu, vegetable margarine, orange juice fortified with calcium, dried figs, sesame tahini, molasses, etc.
What counts as a serving of foods rich in calcium?
Many of these foods are common to other groups (such as vegetables and legumes). Include calcium-rich foods at each meal.
Chickpeas, lentils, soybeans, tempeh, tofu, beans of various kinds, peas, pistachios, almonds, peanuts, etc.
What counts as a serving of legumes?
For maximum benefit, consume a wide variety of foods rich in protein. Consume vegetables or fruits rich in vitamin C with these foods increases iron absorption. Nuts and seeds provide vitamin E and minerals.
Olive oil, sunflower, flax, walnuts, canola, B12-fortified products such as breakfast cereals, milk, juices, vegetable margarine, vegetable burgers, etc. B12 supplements in addition to omega-3.
What counts as a serving of fatty acids?
Vitamin B12 fortified foods (breakfast cereals, milk, juices, etc.).. B12 supplement or fortified brewer's yeast in a medium rich in B12.
Pay attention to these important nutrients. The best source of Omega-3 for the vegan is flax oil. Use it in salads or with vegetables, potatoes or cereals. You can take a B12 supplement to ensure you get enough of a way.
* This document is courtesy of ALA- Alternative for Animal LiberationAntiespecista Published in the Bulletin of May 19, 2004www.liberacionanimal.org
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