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The Vegan Food Pyramid

The Vegan Food Pyramid

Grains, nuts, beans, vegetables, and fruit can all be found on the vegan food pyramid

The vegan food pyramid emphasizes high consumption of fruits and vegetables.

Over 8 million Americans practice veganism, a plant-based diet that eliminates all animal products. Vandana Sheth, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, recently assured us that a vegan-diet is safe and very healthy if practiced knowledgably.

The vegan food pyramid consists of grains, vegetables, fruits, beans, nuts, and herbs. The Vegetarian Resource Group (VRG) created a guide to educate vegans on how much they should be eating and how much they should be eating. The two largest food groups in the VRG vegan food pyramid are grains and vegetables. The VRG recommends eating mostly whole grains and eating a variety of vegetables.

The vegan food pyramid also highlights beans, peas, lentils, and soy as significant vegan protein sources. Vegans are advised to have three to six servings of protein a day, such as half a cup of tofu, one cup of soy milk, or half a cup of beans. Nuts and seeds also serve as a protein source, and the recommendation is around one to three servings a day.

“A well-planned vegetarian diet including a vegan diet can be nutritionally adequate and appropriate for people of all stages of life, according to the Academy of Nutrition and Dietetics,” Sheth says. “However, just because it is plant-based does not make a diet completely healthy. For example, you can have a plant-based diet that is full of high-fat, high-sodium, and high-sugar options.”

When planning a healthy vegan diet, refer to the vegan food pyramid and health and nutrition guidelines.

The accompanying slideshow is provided by fellow The Daily Meal editorial staff member.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.


The Vegan Food Pyramid: Full Guide to Meeting Your Nutrients

When most of us first go vegan, we kind of just eat whatever plant-based foods we have on hand and consider tasty. Not much thought is wasted on meeting all of our nutritional needs because we didn&rsquot grow up worrying about this.

But with all of the media attention veganism has been getting lately, more and more people are getting discouraged from trying to cut out animal products.

It can be confusing because we learned that animal products play such a &ldquovital role&rdquo in our diet. So, if you&rsquore interested in adopting a vegan lifestyle, you might, at some point, be wondering how to best replace the nutrients you&rsquod get from meat, eggs & dairy.

And this is where the vegan food pyramid comes in to give you a better understanding and offer you a general eating guideline.

But no need to stress over eating a &ldquoperfect diet&rdquo and following these recommendations all of the time &ndash it&rsquos what you put on your plate most days what matters. If you don&rsquot feel like eating all of the suggested serving sizes each day or you don&rsquot have access to these foods, it&rsquos not a big deal.

Most likely, it will balance out over the course of a few days.

If you&rsquore a new vegan, this article will help you figure out what and how much to put on your plate &ndash and if you&rsquove been on a plant-based diet for a little while already, you can compare how your diet stacks up to the expert&rsquos recommendations.

Get your FREE printable &ldquoVegan Food Pyramid&rdquo & &ldquoHow to Meet Critical Nutrients on a Vegan Diet&rdquo cheat sheet.

Also, we wanted to mention that during our research, we were so happy to see that large nutrition and health organizations have now modified their suggestions to include options for those choosing to eat plant-based diets!

Choosing beans and nuts over meat is a very smart food swap and gets more and more recognition these days.