| There are many variations to the food pyramid | | | | As vegans do not consume meat, poultry, fish, |
| and one of the most popular variations is the | | | | and dairy products, they can find nutritional |
| vegetarian food pyramid. If you’re on such | | | | replacements in different leafy plants. For |
| diet, you can still meet your nutritional needs with | | | | example, iron (commonly found in meat) can also |
| a well-planned diet. It’s untrue that vegans | | | | be found in tofu and leafy vegetables. As for |
| are at risk of suffering from nutritional deficiency. | | | | protein in meat and fish, it can be substituted with |
| Note that each food group in the vegan diet | | | | legumes and lentils. Always try to choose low-fat |
| pyramid is unique and no group can replace the | | | | protein sources (usually plant-based foods). |
| other. In other words, they are equally important. | | | | Calcium-fortified soy can also be used to replace |
| As a general rule, your main source of calories | | | | milk. It is a good choice as it is low-fat and |
| (which translates into energy) should come from | | | | cholesterol-free. As a vegan, you can still enjoy |
| the bottom three levels of the pyramid guide. | | | | many foods such as pizza, lasagna, and pasta. |
| The major food groups in the diet are basically | | | | The ingredients changed slightly and it’ll taste |
| whole grains, vegetables, fruits, legumes, and | | | | just as great. Many vegetarian food products |
| alternative groups (i.e. non-fat milk, fresh cheese, | | | | today may even look (and taste) like |
| and yogurt). Within these groups, you should | | | | non-vegetarian ones, but they are lower in fat |
| consume whole grains liberally; consume | | | | and contain no cholesterol. |
| vegetables and fruits generously while for | | | | A vegetarian food pyramid or vegan diet pyramid |
| legumes and foods in alternative group, consume | | | | allows vegans to determine the best food |
| them moderately. Like all food guide advice, | | | | combination when planning for their diet. You can |
| elements such as salt, sugar, and oil can be | | | | still plan healthy and delicious meals with a little |
| included but they should be consumed sparingly. | | | | creativity. Being a vegan is not boring! |