Vegan Food Guide

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Vegan Food Guide

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Note that some foods are in both groups and therefore count towards both

categories; for example, broccoli counts as both a 'Vegetable' serving

and a 'Calcium-Rich Foods' serving.

 

Vegetables & Fruits: at least 8 servings; eat a wide range of colors for

maximum nutritional benefit. Brightly colored fruits and vegetables have

the most disease-fighting phytonutrients. Greens are especially

important.

 

Examples of one serving: 1 large fruit or vegetable (eg. tomato, bell

pepper, apple, peach); 3 small fruits (eg. plums, apricots); 1 cup fresh

or cooked vegetable or fruit (eg. carrots, yams, berries, pineapple);

2/3 cup fruit or vegetable juice (eg. tomato, orange, grape); 2 cups

cooked greens (eg. broccoli, spinach, kale); 4 cups raw greens (eg.

romaine lettuce, spinach).

 

 

Grain Products: 6-11 servings daily, preferably whole grain; read labels

to avoid hydrogenated oils, additives & preservatives.

 

Examples of one serving: 1 slice bread; 1 roll, pita bread, tortilla,

chapati, roti, scone, hamburger or hot dog bun; 1/2 bagel; 1/2 cup

cooked cereal; 3/4 cup ready-to-eat cereal; 1/2 cup cooked pasta, rice,

quinoa or other grain; 1 small or 1/2 large pancake, waffle or muffin; 2

Tbs wheat germ; 2 to 6 crackers.

 

 

High Protein Foods: 3-4 servings; use ORGANIC soy products in moderation

only (not daily) and in minimally-processed form (eg. tofu, tempeh,

edamame). Most non-organic soy is genetically modified and should be

avoided. Do NOT use isolated soy protein or products made with it.

 

Examples of one serving: 1/2 cooked legumes (beans or lentils); 1/2 cup

cooked quinoa; 3 oz seitan; 3 oz. tofu or tempeh; 1 non-soy veggie

burger; 4 Tbs nuts or seeds; 2 Tbs nut or seed butter; 1 Tbs vegan

non-soy protein powder.

 

 

Calcium-Rich Foods: 6 servings from a variety of sources.

 

Examples of one serving: 1/2 cup calcium-enriched milk substitute (eg.

almond milk, rice milk); 2 Tbs almond butter; 1 oz. almonds; 1 cup

cooked greens (broccoli, bok choy, turnip greens, kale, sui choy

[Chinese cabbage]); 2 cups raw greens (sui choy, broccoli); 1 cup cooked

legumes (baked white beans, navy, great northern, scarlett runner, trout

beans); 1-1/2 cup cooked legumes (black turtle, garbanzo, pinto, butter,

kidney beans; black beluga lentils); 5 dried figs.

 

 

Omega-3 Fatty Acid Sources: 1 serving

 

Examples of one serving: 3 Tbs walnuts or pumpkin seeds; 1/2 tsp flax

seed oil.

 

 

Vitamin B-12: Supplements or fortified food.

 

 

Vitamin D: Supplements or fortified food; or summer sunlight on hands &

face: for light skinned people, 10-15 minutes daily; for dark-skinned

people, 1/2 hour or more daily.

 

[Guest guest]

, PunkinPie68@w... wrote:

> Rense.com

> Vegan Food Guide

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One of my favorite food guides suggested quite simply to make sure

that you were eating different colored food every day. This would

ensure that you are getting the various nutrients and to limit the

brown foods. Interesting, I thought, and quite appropriate for

children.