Table of Contents
The Plant - Based Food Guide Pyramid

THE PLANT-BASED FOOD GUIDE PYRAMID

"It is incredible how much prejudice has been allowed to operate in favour of meat, while so many facts are opposed to the pretended necessity of its use." -- Philippe Hecquet, MD 1661-1737 Medical reformer, author

The plant-based food guide pyramid is set up exactly like the USDA food guide pyramid (see chart). Adopting a vegetarian or near-vegetarian diet is as easy as following the pyramid!

1. WHOLE GRAINS, CEREALS, & PASTAS

• Eat 6-11 servings per day.
• Complex carbohydrates are an excellent energy source, providing B-vitamins, Vitamin E, many minerals, protein and phytochemicals.
• Choose whole-grains over refined ones (brown rice instead of white rice, or whole wheat bread instead of white bread, etc.).
• Experiment with wheat alternatives, such as spelt bread or brown rice pasta.
• Try quinoa or whole wheat couscous instead of rice for a change. They cook faster than rice and will provide nice variety to your diet.
• Cereals and oatmeal are easy ways to incorporate whole grains into your diet.
• Try cooking whole grains, such as millet and amaranth, and mixing them with cinnamon and maple syrup for a great breakfast or dessert.

Breads:
Bread - 1 slice; Roll, pita, tortilla, chapati, roti, scone, hamburger or hot dog bun - 1; Bagel - 1/2

Pasta & Grains:
Pasta, rice, quinoa or other grain, cooked - 1/2 cup

Hot & Cold Cereals:
Cooked cereal - 1/2 cup; Ready to eat cereal - 3/ 4 cup

Other:
Muffin, pancake, waffle - 1 small or 1/2 large; Wheat germ - 2 tablespoons; Crackers - 2 to 6

2. VEGETABLES AND FRUIT

• Eat at least 5-10 servings per day.
• Vegetables and fruits are our most nutrient-dense foods; they contain the greatest amount of nutrients per calorie of any food.
• Most of the nutrients that fight against cancer and heart disease are found in these “protective foods.” Choose organically-grown foods when possible to limit exposure to pesticides. When choosing fruits and vegetables, select fresh food first, then frozen, and canned as a last choice.

Vegetable:
Such as potato or carrot - 1 medium; fresh frozen or cooked - 1/2 cup; Salad - 1 cup; Vegetable Juice - 3/4 cup

Fruit:
Such as apple, banana, orange, peach - 1; Small fruit such as apricots or plums - 2; Fresh, frozen or cooked - 1/2 cup; Fruit Juice - 3/4 cup

3. CALCIUM - RICH FOODS

• Eat 4-6 servings of calcium-rich or fortified foods providing at least 150 mg of calcium per serving.
• Plant sources come with the added benefit of fiber, antioxidants and phytochemicals.
• Dairy sources often come with excess “baggage”: saturated fat, cholesterol, genetically-engineered growth hormones, antibiotics, etc.
• Choose non-dairy yogurts and beverages fortified with 20%-40% of the RDA for calcium.

Greens:
Broccoli, kale, Chinese cabbage, bok choy, okra, cooked - 1 cup or raw - 2 cups; Seaweed, dried hijiki - 1/4 cup

Calcium Fortified Beverages/Foods:
providing 150 mg calcium per serving

Tofu & Beans:
Tofu made with calcium - 1/4 cup; White, navy, great northern or black turtle beans - 1 cup

Nuts:
Almonds or Almond butter - 3 - 4 tablespoons

Other:
Blackstrp Molasses - 1 tablespoon; Figs - 5

"Pigs and cows and chickens and people are all competing for grain." -- Margaret Mead Anthropologist 1901-1978

4. BEANS & ALTERNATIVES

• Eat at least 2-3 servings a day.
• Our richest source of plant protein comes from legumes.
• Soy is a wonderful choice, providing excellent quality protein.
• Nuts are a wonderful source, and they can actually lower cholesterol levels.
• Whole grains can contribute significant amounts of protein to a plant-based diet.
• Try cooking with quinoa, a quick cooking, ancient grain full of especially high-quality protein.

Legumes, Tofu:
Beans, peas or lentils, cooked - 1/2 cup; Tofu 1/3 cup

Meat Substitutes/Analogues Tempeh:
1 serving or patty

Nuts or Seeds:
3 to 4 tablespoons; Nut or Seed Butter - 2 to 3 tablespoons

Other:
Soy Milk - 1 cup

5. VITAMIN B-12

• Take a supplement, or eat foods fortified with this vitamin, if you’re eating a diet free of all animal foods.

Fortified foods or a Supplement: 50 mcg/week

6. VITAMIN D

• Get an adequate amount of sunlight, or take a supplement (or drink a fortified non-dairy beverage).

Sunlight, fortified foods and beverages or supplements

7. OMEGA-3 FATTY ACIDS

• Limit your intake of omega-6 fatty acids (found in animal foods, corn oil, sunflower oil).
• Try sprinkling flaxseed meal on your cereal (approximately 1 tablespoon), or blending flaxseed oil (approximately 1-3 teaspoons) into a fruit smoothie.
• Eat walnuts, freshly cracked from the shell.
• Try tossing some greens with organic canola oil and vinegar for a good helping of these essential fatty acids.

Flaxseed oil canola oil, walnuts, tofu, flaxseeds, hemp oil

The Plant-Based Food Guide Pyramid and facts adapted from Becoming Vegetarian by dietitians Vesanto Melina, Brenda Davis, and Victoria Harrison, The Book Publishing Company, 1995

THE PLANT-BASED FOOD GUIDE PYRAMID