vegan pyramid
The vegan food pyramid is made up of 6 essential groups of foods and nutrients that must appear in our daily diet to have a balanced and complete diet. The base of the vegan pyramid is part of the group of foods that we should consume more often (such as cereals, fruits and vegetables). Actually the amounts to eat are not that many, for example a simple slice of bread is already equivalent to a serving of the 6 recommended daily cereals and there are foods that can belong to two groups, as is the case of vegetables and foods rich in calcium (such as broccoli, kale, spinach,…).
Below you can see which foods are part of each group and how many daily servings we should consume of each of them (something that varies depending on our age, weight, physical activity, etc.).
Group 1: Cereals (6-11 servings/day)
pasta, rice, bread, breakfast cereals (müesli), quinoa, oats, rye, spelt, wheat, corn, amaranth, millet, cous cous, etc.
What would be 1 serving of cereal*?
1 Portion of cereals = 1 slice of bread / 1 bowl of breakfast cereals / 1/2 bowl of cooked cereals: brown rice, whole wheat pasta, ….
*It is always better to eat whole grains.
​Group 2: Vegetables and Vegetables (3 or more servings/day):
broccoli, kale, spinach, cabbage, Swiss chard, zucchini, squash, celery, leeks, bell peppers, tomatoes, potatoes, onions, carrots, asparagus, collard greens, etc.
What would be 1 serving of vegetables*?
1 Serving of vegetables = 1/2 glass of a vegetable smoothie, a small mixed salad, a small glass of vegetable soup.
Group 3: Fruits and Nuts (2 or more servings/day):
kiwis, melon, watermelon, bananas, grapes, oranges, apples, strawberries, cherries, mangoes, papayas, avocados, pears, apricots, peaches, nectarines, plums, dried figs, raisins,…
What would be 1 serving of fruit or nuts?
1 Fruit serving = 1 apple, banana, orange or pear, a small fruit smoothie, a small glass of squeezed juice, a handful of nuts,
Group 4: Foods Rich in Calcium (6-8 servings/day):
tofu, broccoli, spinach, fortified soy beverage, dried figs, almonds, seaweed, sesame seeds, tahini, molasses, chia seeds, etc.
What would be 1 serving of foods rich in calcium?
1 Serving of calcium-rich foods = 1/2 cup of fortified soy beverage, a small piece of fortified tofu, a handful of almonds, 2 teaspoons of sesame seeds.
Group 5: Pulses or alternatives to pulses (2-3 servings/day):
Chickpeas, lentils, soybeans, tofu, tempeh, kidney beans, peas, pistachios, almonds, walnuts, hazelnuts, peanuts, etc.
What would be 1 serving of legumes?
1 legume serving = 1 cup (240 ml) of cooked legumes, 1 small piece of tofu or tempeh, 1 veggie patty, 1 handful of nuts or seeds, 2 cups of soy drink
Group 6: Fatty or essential acids (1-2 servings/day):
olive oil, flax oil (rich in Omega-3), walnuts, B12-fortified products such as breakfast cereals, vitamin B12 supplements , vegetable drinks, vegetable burgers, etc.
What would be 1 serving of fatty or essential acids?
1 serving of fatty or essential acids = 1 teaspoon of flaxseed oil, a handful of walnuts, B12 supplementation, 1 teaspoon of brewer's yeast,