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The vegan food pyramid includes grains, fruits, vegetables, legumes and nuts, and fats. Whole grains are the largest portion, followed by fruits and vegetables, and plant-based sources of protein. Fats, sweets, and oils should be eaten in moderation. Foods fortified with vitamin B12 and vitamin D may be necessary supplements.
The vegan food pyramid consists of five basic categories: grains, fruits, vegetables, legumes and nuts, and fats. He recommends eating a variety of fresh foods in different colors and textures for complete nutrition. Vegans generally need to make sure they eat plenty of carbs and make sure their calcium and protein needs are met. Foods fortified with vitamin B12 and vitamin D may be necessary supplements to the foods recommended in the pyramid.
Whole grains make up the largest portion of the vegan food pyramid. Since they are rich in carbohydrates, they are an important part of the energy requirements in a vegan diet. It is recommended to eat six to 11 servings of whole grains a day. Cereals, bread, and cooked grains are good choices.
The next level of the vegan food pyramid is fruits and vegetables. Recommendations vary as to how much to eat, but at least two to four servings of each per day is suggested. To benefit from a wide range of nutritional possibilities, it’s best to eat different colors of fruit, such as berries, citrus, bananas, and apples. Dark greens like bok choy, cabbage, broccoli, and kale can provide much-needed calcium for a vegan diet, as well as being high in antioxidants.
The vegan food pyramid recommends at least two to three servings of beans, legumes, and other plant-based sources of protein. Soy products like tempeh and tofu are great substitutes for meat and dairy proteins. Lentils and different varieties of peas and beans are also healthy options. Nuts and nut butters, such as peanut butter, almond butter, and hazelnut butter, are also good sources of protein. There are also various meat substitute products available that are often made from different combinations of soy, nuts, and grains.
Although the vegan food pyramid recommends that fats, sweets, and oils be eaten in moderation, they can be part of a healthy diet. Walnut, flaxseed, and olive oils provide essential omega-3 fatty acids. Dairy and trans fat-free margarine and candies are also acceptable in moderation.
There are several processed foods that are supplemented with vitamin B12, vitamin D, and calcium that can be difficult to eat in sufficient quantities on a vegan diet. Milk replacement drinks made from soy, almond, hazelnut, and hemp are often supplemented with several different vitamins and minerals. Many meat substitutes, cereals, and breads are also fortified.
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