Vegetarians, who follow a plant-based diet, can eat most of the items on the traditional United States Department of Agriculture food pyramid, which include low-fat and nonfat dairy products, lean proteins, vegetables, fruits and grains. However, since they don't eat meat, some vegetarians may need to make a special effort to track down alternate protein sources. In a vegetarian food pyramid, the "lean proteins" group includes only plant-based proteins.
Structure
According to the Mayo Clinic and the American Dietetic Association, a vegetarian food pyramid has five levels. From the base up, those levels are grains, proteins, vegetables, fruits and fats. The organizations recommend six, five, four, two and two servings of each group from base to top, respectively.
Examples
Several foods in the grain group that are commonly found in a vegetarian diet include cereal, bread, rice and pasta. Proteins can include beans, peanut butter, lentils and dairy products. Any fruits and vegetables are permissible in the pyramid, and plant-based sources of fat such as olive oil and vegetable shortening, as well as dairy fats, such as butter, are included.
Protein
In the Western diet, meat is traditionally the food of choice from the protein group in the pyramid, and it provides most of a person's daily protein. Vegetarians must seek alternate sources to satisfy their daily protein requirements. According to the Vegetarian Society, some plant-based foods that offer the most protein per serving include chickpeas, baked beans, milk, soy milk, nuts and eggs. Fake meat products and meat substitutes, such as tofu, tempeh and seitan, are also worthy choices.
Nutrients
The conventional food pyramid is designed to provide an amount and variety of vitamins and minerals that help people maintain optimal health. Since animal-based food products are richer in some nutrients than others, the Department of Agriculture recommends that vegetarians specifically seek out plant-based foods that have high amounts of iron, calcium, zinc and vitamin B12. Among other foods, those nutrients can be found in leafy greens, fortified cereals, soy products and dairy products.
Tips
Just like those who follow a diet that includes meat, vegetarians should attempt to eat meals that are varied and include foods from multiple groups. Rather than choosing processed foods that are fortified or enriched with nutrients, it's better for vegetarians to eat whole, fresh foods from all levels of the pyramid that naturally provide a high number of vitamins and minerals.
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