Vegan Food Pyramid for Health



Try the New Food Groups and discover a healthier way to live!

This no-cholesterol, low-fat plan supplies all of an average adult’s daily nutritional requirements, including substantial amounts of fiber. Look for foods that are non GMO (genetically engineered) and pesticide free. Be sure to include a good source of vitamin B12, such as fortified cereals or vitamin supplements.


3 or more servings a day
Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.Serving size: 1 medium piece of fruit • 1/2 cup cooked fruit • 4 ounces juice


2 or more servings a day
Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein.Serving size: 1/2 cup cooked beans • 4 ounces tofu or tempeh or seitan • 8 ounces soymilk

Whole Grains

5 or more servings a day
This group includes bread, rice, tortillas, pasta, hot or cold cereal, corn, millet, barley, and bulgur wheat. Build each of your meals around a hearty grain dish—grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.Serving size: 1/2 cup rice or other grain • 1 ounce dry cereal • 1 slice bread  

Nuts, seeds, essential oils

1 or 2 servings a day                                     This groups includes peanuts and almonds , avocados, various nuts and seeds and oils such as olive oil, sunflower, safflower , flax or sesame seed oils seed or safflower. Serving size: 12 almonds, 16 peanuts, 2T peanut butter, 1T oil or vegan margarine                                                                 


4 or more servings a day
Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or cabbage are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.Serving size: 1 cup raw vegetables • 1/2 cup cooked vegetables

Many of us grew up with the USDA’s old Basic Four food groups, first introduced in 1956. The passage of time has seen an increase in our knowledge about the importance of fiber, the health risks of cholesterol and fats, and the disease-preventive power of many nutrients found exclusively in plant-based foods. Enlightened physicians such as Physicians for Responsible Medecine have extensively studied the benefits of a plant based diet and demonstrated that the plant kingdom provides excellent sources of the nutrients once falsely (or conveniently) believed to be only found in meat and dairy products—namely, protein and calcium. Truly the best form of calcium is daily exercise that enables a natural  release in your body.

Because of the overwhelming evidence that a meat and dairy diet contributes to the onset of many metabolistic disorders, heart and vascular conditions and cancers, the USDA  revised its recommendations with the Food Guide Pyramid, a plan that reduced the prominence of animal products and vegetable fats. What they are not telling you is that  regular consumption of such foods—even in lower quantities—poses serious health risks.

 The USDA is not telling you because the truth about the risks of an animal based diet is very inconvenient, and because they are tied to the financial and political interests of meat, dairy and grain agricultural giants who spend huge amount of money buying the favors of our Congress and Senate.

 The major killers of Americans—heart disease, cancer, and stroke—have a dramatically lower incidence among people consuming primarily plant-based diets. Weight problems—a contributor to a host of health problems— as well as diabetes can also be brought under control by following the New Four Food Group recommendations.

Try the New Food Pyramid and discover a healthier way to live!


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