True vegetarians, known as vegans, do not eat animal products or byproducts of any kind. Excluding dairy, eggs, fish, poultry and meat poses a challenge in obtaining the full complement of vitamins, minerals and protein needed daily. Following a healthy eating pyramid for vegans is the responsible way to enjoy this lifestyle without robbing the body of essential nutrients.
Oil and Fat
The tiny top portion of the vegan food pyramid is dedicated to oils and fats. The Veggie Table suggests limiting oils, such as olive or canola, to 2 or 3 tbsp. daily Nuts and seeds like walnuts and flax provide the vegan with heart healthy omega-3 fatty acids. Seeds and nuts are limited to 1 or 2 oz daily to maintain heart health without tipping the scale towards fats.
Fruit
The second chunk of the vegan food pyramid includes fruits at a recommended 2 servings daily according to the MayoClinic.com. Dried fruits and juices are counted in these servings, but beware that most dried fruit and juice has a higher calorie count by density than their natural counterparts. Fortified orange juice contains the vital nutrient calcium. Enjoy a wide range of fruits to intake the full complement of vitamins, fiber and beta-carotene inherent to this food group.
Vegetables
Vegetables in a vegan diet sounds like a no-brainer. However, new vegans may make the mistake of sticking to one or two of their favorites such as eating a salad daily. The U.S. Department of Agriculture warns that a healthy vegan diet must involve variety. Eat a rainbow of vegetables including the orange, green, red and yellow ones. Vegans should aim for 4 servings daily of these fibrous staples according to the MayoClinic.com. Calcium, a vital mineral for bone and dental health, is found in the dark leafy vegetables such as kale, broccoli and collard greens.
Protein
Natural and man-made sources of protein can fulfill this level of the vegan diet pyramid at a suggested 5 servings daily per the MayoClinic.com. Grocer's freezer sections host a buffet of animal-friendly "meats" including fake chicken, tofu hot dogs and soy products. Beans, tofu, tempeh and legumes are rich protein sources for the true vegan. Tofu is a byproduct of soybean that is available in a thick liquid, or silken form, or a dense block for slicing and dicing. Tempeh is also a soybean product, which is used to form artificial meats due to its chicken-like texture.
Grains
As with the non-vegan food pyramid, the bottom of the vegan pyramid is based on whole grains. The MayoClinic.com suggests vegans eat 6 servings daily of grains including bread, cereal, rice and pasta. As with vegetables, variety in grains is key to a balanced vegan pyramid. Rich in carbohydrates, which are essential for energy production, a serving size of grains is 1 oz. according to the U.S. Department of Agriculture. One ounce of grains is equal to a slice of bread, 1/2 cup of cooked pasta and 1 cup of cereal.
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