Food Guide Pyramid For Vegans

Vegans typically exclude animal products from their diets. Animal products include fish, fowl, beef and pork, eggs and milk products. Some vegans also avoid honey, which is a product of bees. Food pyramids exist for a variety of diets. The USDA recently updated its version, which can be found at MyPyramid.gov. The purpose of a Food Pyramid is to guide the consumption of recommended food groups, with groups at the base of the pyramid to be eaten more than those at the peak. The American Dietetic Association has developed Vegetarian Food Guide Pyramid, which vegans may also use.

Vegan Food Groups

Though there are variations, the vegan food groups generally include whole grains, fruits, vegetables and protein-rich foods such as beans and nuts. The American Dietetic Association's Pyramid adds a fifth food group, fats, which are located at the pyramid's peak and should be consumed minimally.

Servings

The recommendations are that vegans derive the bulk of their calories from grains and protein rich foods such as legumes, while eating adequate quantities of fruits and vegetables, and minimizing fat. According to the ADA's version, a vegan should eat six servings of grains, five servings of legumes and nuts, four servings of vegetables, two servings of fruits, and two servings of fat.

Nutrients

It is recommended that vegans enjoy a wide variety of foods, and make an extra effort to include sufficient qualities of certain nutrients that tend to be lacking in a plant-based diet. These are calcium, iodine, iron, omega-3 fatty acids, protein, vitamin B-12, vitamin D, and zinc.

Variations

There are experts who support a vegan diet that does not include such a large amount of grains. This diet emphasizes vegetables, fruits, and beans. By this recommendation, vegetables --- half raw, half cooked -- should comprise 50 percent of total calories, with fruits and legumes supplying much of the remainder. Grains, nuts, and seeds should be eaten sparingly, or in quantities that constitute as little as 5 percent of the diet.

Recommendations

Provided you eat a variety of foods and get an adequate intake of essential nutrients, a vegan or vegetarian diet brings with it health benefits that include lower body mass and lower blood pressure. If you are considering such a diet, start by increasing the number of meatless meals you already enjoy, substitute beans for meats and cheeses, and invest in a good vegan or vegetarian cookbook to familiarize yourself with new and interesting meatless alternatives.