Vegetarian Food Pyramid - details & discussion

by Webmaster,

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

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


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.


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
3 or more servings a day
3 or more servings a day
Whole grains
5 or more servings a day


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.


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

What do you think of the vegetarian food pyramid? Does the vegetarian food pyramid give you a good overview of this diet?

Read More: More on Vegetarianism | Understanding Nutrition and its Importance | Nutrition Health Articles - Foods, Diets, Supplements, Nutrients and more | Information on some Herbs | Favorite Herbs, Herbals Formulas and Foods | Natural Health Supplements - What to Consider | Home Page | Site Search

Being a vegetarian does not have to be difficult. In fact, it should be simple, healthful and fun. Meals can be delicious, too. Click here for a step-by-step guide to a vegetarian lifestyle, which will help you to make a simple transition to a healthier diet.

Also, if you wish to learn how to lose weight quickly and healthily with simple, cheap and easy vegetarian meal plans, click here.

And if you love Chinese food or wish to learn healthy, delicious, natural, gluten-free Chinese vegetarian recipes which you can easily prepare at home, click here.

Vegetarian-related Pages

Introduction | What is a Vegetarian? | What Do Vegetarians Eat? | Different Types of Vegetarians | Pros & Cons | Why People Become Vegetarians - the reasons | Advantages of Vegetarian Diet Choices | Health Benefits of Vegetarian Diet Consumption | Vegetarian Diet Disadvantage - a discussion | Becoming a Vegetarian - does it suit humans better? | Being Vegetarian | Going Vegetarian Really isn't That Difficult | Challenges of Being a Vegetarian | How to Become a Vegetarian | Tips to Become Vegetarian | Nutrition Issues | Thoughts on Vegetarian Nutrition - is it adequate and complete? | Vegetarian Diet Health Concerns - are there nutritional deficiencies? | Vegetarian Protein - is there enough, and is it complete? | High Protein Vegetarian Diet - some thoughts | Planning a Diet | What's a Healthy Vegetarian Diet? | Achieving a Balanced Vegetarian Diet | Formulating a Vegetarian Diet Plan | Vegetarian Food Pyramid - details & discussion | Vegetarian Daily Diet - some ideas | A Right Diet for Vegetarians - are you on one? | More Information | Vegetarian Statistics and Studies | Vegetarian Quotes - for fun, information & inspiration | Vegetarian Websites, Books, Videos & Resources | List of some Famous Vegetarians

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