Vegetarian Food Pyramid

The vegetarian food pyramid is similar to the Food Guide Pyramid recommendations laid out by the United States Department of Agriculture. In the vegetarian food pyramid, the meat and protein group is replaced by meat substitutes—foods such as beans, legumes, nuts, and seeds. These foods have large amounts of protein, just like meat, but they are all plant-based.

At the bottom of the vegetarian food pyramid is the whole-grain food group. The next level up is split into two groups, vegetables and fruits. The third level is split again, between dairy and meat alternatives. Finally, at the top of the pyramid are sweets, salty foods, fats, and oils.

The whole-grain group at the bottom of the food pyramid can include pasta, bread, cereal, oatmeal, corn, and other foods made with whole grains. As in the regular Food Guide Pyramid, 6 to 11 daily servings of whole grains are recommended for vegetarians, and they should form the foundation and base of the diet. Some ways to incorporate whole grains into your diet or increase your daily servings of whole grains are to:

• Have a bowl of cornmeal, oatmeal, or steel-cut oats in the morning.
• Sweeten cooked quinoa, brown rice, or whole-wheat couscous with honey and fresh fruit and have it as an alternative to sugary cereal.
• Include portions of whole-grain bread and pasta or brown rice with larger meals.

Wheat and whole grains are important parts of the vegetarian food pyramid.

The food pyramid for vegetarians recommends 3 to 5 daily servings of vegetables such as carrots, leafy greens, broccoli, and starches including potatoes and yams, among others. Some other food pyramids for vegetarians recommend more vegetables and may even group leafy greens into a separate category. Ways to increase your daily servings of vegetables include:

• Slicing up fresh vegetables and eating them as a snack with dips or hummus.
• Munching on baby carrots or other small vegetables such as radishes or cooked mushrooms.
• Preparing a variety of fresh and cooked vegetables to serve as an accompaniment to whole grains or rice.

Your daily recommendation of 2 to 4 fruit servings can come from fresh or frozen fruit as well as 100 percent fruit juice. Buying and eating fresh fruits that are in season can help you save money in meeting this recommendation. Suggestions for including more fruit in your daily diet include:

• Having fresh berries with breakfast or cooking a sliced apple with your oatmeal.
• Drinking 100 percent fruit juice as part of breakfast or as a snack.
• Eating a piece of fresh fruit with your lunch or as a snack.
• Serving savory meals with fruit for added flavor complexity.

Though the vegan food pyramid does not include a dairy portion, most vegetarians do eat dairy and recognize dairy-based foods as being significant sources of protein, calcium, and other important vitamins and minerals. Try to choose low-fat dairy foods when possible. Some daily dairy servings might include:

• Low-fat or nonfat yogurt or milk served with breakfast.
• Low-fat cottage cheese with fresh fruit.
• Skim chocolate milk as a post-workout drink or a snack.
• Parmesan cheese as a garnish on a salad or pasta.

This group includes nuts, legumes, beans, soy, and seeds, and the USDA cites this group as a significant source of protein for vegetarians. The Mayo Clinic recommends adding variety to a vegetarian diet by trying many sources of protein, such as tofu dogs or soy burgers. You can get more foods from this group by:

• Adding tofu to vegetable-based meals.
• Mixing high-protein beans or legumes to serve with rice or pasta.
• Using a high-protein seed such as quinoa as a base for meals.

As in the regular Food Guide Pyramid, the USDA recommends consuming these foods only sparingly. Examples of foods that would fall at the top of the pyramid include sugary desserts, cooking oils such as canola oil or olive oil, and butter or margarine. Try to use these foods for flavorings or special treats only.

• Some alternative food pyramids exist for vegetarians, but most follow the basic order of whole grains, vegetables, fruit, dairy/meat, and fats.
• Vegetarians and non-vegetarians should strive for balance at every meal. Try to include a variety of foods from several groups on the pyramid with each major meal you eat, and include snacks throughout the day that also meet your nutritional requirements.
• Vitamin B12 is an important vitamin that helps ensure proper functioning of the nervous system and the brain. It is naturally found in meat, but vegetarians need to eat animal products such as milk and eggs to get the vitamin. Vegans can look into B12 supplements or multivitamins.

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