Our Vegan Food guide

The Vegan Food Guide is modeled after the U.S. Food Guide Pyramid with three key differences:

All foods of animal origin have been replaced by plant foods that contain similar amounts of key nutrients. In the vegan guide, the group that is particularly high in protein, iron, and zinc is called Beans and Bean Alternates. The high calcium foods are the Fortified Soymilk and Alternates.

The top of the pyramid is listed as Other Essentials. This group includes sources of vital nutrients that may not be supplied in adequate amounts from the other five food groups. These nutrients are omega-3 fatty acids, vitamin B12, and vitamin D.

The recommended intake from Fortified Soymilk and Alternates is 6-8 servings. This is more than double the number of servings from the Milk and Alternates group in the U.S. Food Guide Pyramid. This allows a variety of calcium-rich plants foods to be included in reasonable serving sizes. In the U.S. Food Guide Pyramid, 1 serving = 1 cup of milk, while in the Vegan Food Guide, 1 serving = 1/2 cup of fortified soymilk, 1 cup of kale, and so on. Also, the number of servings of calcium-rich foods reflects the new higher Dietary Reference Intakes for calcium, which have increased from 800-1200 mg/day, to 1,000-1,300 mg/day for those above the age of 8years

It is recommended that we eat 6-11 servings of grains per day. Grains include bread, cereal, whole grains, and pasta. Good examples of whole grains include brown rice, barley, quinoa, millet, oats, wheat and kamut berries, as well as whole grain breads and cereals.

A serving of grain would include: 1 slice of bread, 1 oz. or (28 g) ready to eat cereal, 1/2 cup cooked grains, cereal, or pasta, 2 TBS wheat germ, 1 oz. of other grain products.

It is suggested that we eat three or more vegetable servings per day. One serving of fruit = 1 medium apple, banana, orange, or pear. 1/2 cup of fruit, 3/4 cup of fresh fruit juice, or 1/4 cup dried fruit.

Vitamin C-rich fruit sources are citrus fruits, strawberries, kiwi, guava, papaya, cantaloupe, and mangoes.

Bean and bean alternates include tofu, nuts, and seeds. Two to three servings per day is the suggested amount to include daily. For example: 1 cup cooked legumes such as beans, lentils, and dried peas. 1/2 cup serving of firm tofu or tempeh. 1 serving veggie "meats" = 1 burger or wiener, or 2-3 lunch slices. 3 Tbsp nut or seed butter. 1/4 cup of nuts and seeds. 2 cups soymilk.

Fortified Soymilk and alternates include 6-8 servings. For example: 1/2 cup fortified soymilk, 1/4 cup calcium-set tofu, 1/2 cup calcium-fortified orange juice, 1/4 cup almonds, 3 Tbsp almond butter, 1 cup cooked, or 2 cups raw, of high calcium greens such as kale, collards, Chinese green, broccoli and okra. 1 cup high-calcium beans such as soy, white, navy, Great Northern, black turtle beans. 1/4 cup dry hijiki seaweed. And my two favorite treats-1 Tbsp blackstrap molasses or 5 figs.

Other essential: Omega-3 fatty acids=1-2 servings. Vitamin B12 to meet recommended intakes. Vitamin D to meet recommended intakes.

Omega-3 fatty acids=Serving=1 tbs flax oil, 4 tsp canola oil, 3 Tbsp walnuts.

Vitamin B12=fortified foods or supplements.

Vitamin D=sunshine or fortified food or supplmented supplying 5 mcg / day vitamin D2.
Vegan supplements with vitamin D2 are available from Freeda Vitamins at 1-800-777-3737. Other brands to check are Rainbow Light Just Once, Country Life Support, and Nutribiotic 100% Vegetarian.

The best source of omega-3s for vegans is flax oil. Also, look for foods fortified with vitamin B12. Red Star Vegetarian Support Formula nutritional yeast is a good example.

Enjoy a wide variety of food from each of the food groups. Be moderate in your intake of concentrated fats, oil, and added sugars, if used. Fluids such as water, vegetable or fruit juices and herbal teas help to maintain good health. Many of these beverages provide additional phytochemicals, vitamins, and minerals.

For more information I suggest the book 'Becoming Vegan' by Brenda Davis and Vesanto Melina.

To Your health!!