Vegetarian Food Pyramid - details & discussion

A standard Vegetarian Food Pyramid consists of the following groups of foods.

Vegetable fats and oils, sweets, salt
Eat sparingly
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Cheese, milk and yogurt – low-fat or non-fat varieties
Eat moderately
2 – 3 servings
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Legumes, beans, nuts and seeds
Eat moderately
2 – 3 servings
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Fruits
Eat generously
2 – 4 servings
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Vegetables
Eat generously
3 – 5 servings
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Whole grains, as well as foods made from them, for example breads, cereals, pastas and rice
Eat liberally
6 – 11 servings

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Vegan / Full Vegetarian Food Pyramid

For one who does not eat eggs and / or dairy products (i.e. vegan or pure vegetarian), the vegetarian food pyramid still looks roughly the same – these foods can be substituted using legumes, beans, nuts and seeds.

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New Four Food Groups

Under the conventional food pyramid, which has been used worldwide for many decades, meat and dairy products both form main food groups.

However, over time, we have become more aware of the health risks posed by animal-based food products, in particular the cholesterol and fats, as well as the importance and health-promoting properties of plant foods. In particular, we have learnt that sufficient amounts of fiber in the diet prevent many diseases, while many phytochemicals found in plants have disease-preventing and health-boosting effects.

Further, we have also been able to dispel the myth that vegetarian diets lack certain nutrients, such as calcium, iron and vitamin B12, as well as put to bed the mistaken idea that there is insufficient or incomplete protein in vegetarian diets.

The Physicians Committee for Responsible Medicine (PCRM) devised the New Four Food Groups in 1991 with the recognition that even low quantities of animal-based foods, such as meat and dairy products, can pose unnecessary health risks.

This diet does not contain cholesterol, is low in fat, high in fiber, and can meet all of an average adult’s daily nutrient needs. It contains the following:

Legumes and beans
2 or more servings a day
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Fruits
3 or more servings a day
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Vegetables
3 or more servings a day
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Whole grains
5 or more servings a day

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What Americans are eating

United States Department of Agriculture statistics from 1994 show a horribly lopsided story in the United States. This is what the average American ate (by weight):

Dairy – 39.25%
Flour / Bread & Cereals – 13.25%
Meat & Chicken – 13.00%
Vegetables – 26.50%
Fruits – 8.00%

As you can see, the Standard American Diet (SAD) is a disaster. It’s no wonder that obesity, cancer, heart disease and stroke are literally epidemics there.

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To read about formulating a good vegetarian diet plan, click here.