Vegan Food Guide

 

Vegan Food Guide
A Guide to Daily Food Choices
From Becoming Vegan by Brenda Davis and Vesanto Melina, The Book Publishing Company, 2000 (Email to order large and 8″ x ll” posters.) The ranges in servings allow for differences in body size, activity levels and age. For example, smaller and less active people need fewer servings; larger, more active people need more.

Food Group
Servings per day

What Counts As A Serving? Important Comments

Grain Group
(bread, cereal, whole grains & pasta)

6-11 servings


1 slice of bread
1 oz (28 g) ready-to-eat cereal
� cup cooked grains, cereal or pasta
2 Tbsp wheat germ
1 oz (28 g) other grain products

Choose mainly whole grains.
Good examples are brown rice, barley, quinoa, millet, oats, wheat & kamut berries are, as well as whole grain breads and cereals.

Vegetable Group

3 or more servings

� cup (120 mL) vegetables
1 cup (240 mL) salad
� cup (180 mL) vegetable juice

Eat a wide variety of colorful vegetables.
Include raw vegetables each day.

G
reen leafy vegetables are excellent sources of folate; many are rich in calcium too!

Fruit Group

2 or more servings


1 medium apple, banana, orange, pear
� cup (120 mL) fruit
� cup (180 mL) fruit juice
� c dried fruit

Select an assortment of fruits, including those rich in vitamin C.
Good choices are citrus fruits, kiwi, strawberries, guava, papaya, cantaloupe, and mangos.

Beans & Bean Alternates Group
(beans, tofu, nuts & seeds)

2-3 servings

1 cup (240 mL) cooked legume (beans,
lentils, dried peas)
� cup (120 mL) firm tofu or tempeh
1 serving veggie �meats� (1 burger or
wiener, 2-3 lunch slices)
3 Tbsp (45 mL) nut or seed butter
� c (60 mL) nuts & seeds
2 cups (480 mL) soymilk

For maximum benefit, eat a wide range of these protein-rich foods.
Eating vegetables or fruits rich in vitamin C along with these foods increases iron absorption.
Nuts and seeds provide vitamin E & minerals.

Fortified-
Soymilk
& Alternates
Group

6-8 servings

� cup (120 mL) fortified soymilk
� cup (60 mL) firm calcium-set tofu

� cup (120 mL) calcium-fortified
orange juice
� cup (60 mL) almonds
3 Tbsp (45 mL) almond butter
1 cup (240 mL) cooked, or 2 cups (480
mL) raw, of high calcium greens,
(kale, collards, Chinese greens,
broccoli, okra)
1 cup (240 mL) high calcium beans,
(i.e. soy, white, navy, Great
Northern, black turtle beans)
� cup (60 mL) dry hijiki seaweed
1 Tbsp (15 mL) blackstrap molasses
5 figs

Get to know your calcium sources!
Many of these foods double as servings from the Vegetable and Bean Groups. Include calcium-rich foods with every meal.
Foods should provide at least 15% of the DV per serving to be included as a serving in this group. (If a serving provides 10% of the DV, use 1-� servings.)

Other
Essentials
Group

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 tsp flax oil,
4 tsp canola oil,
3 Tbsp walnuts

Vitamin B12
Fortified foods or supplements supplying:
2.4 mcg (adults)
2.6-2.8 mcg/day (pregnancy and
lactation)
0.9-1.8 mcg/day (children)

Vitamin D
Fortified food or supplements supplying
5 mcg /day Vitamin D
2 for adults aged
up to 50;
10 mcg /day 51-70 yrs, or
15 mcg for those aged 70+ years);

or
sunshine.

Pay attention to these important nutrients.
The best source of omega-3�s for vegans is flax oil. Use it in dressings for salads, baked potatoes, vegetables and grains!

Look for foods fortified with vitamin B12. (Red Star Vegetarian Support Formula nutritional yeast is a good example.)
If you don�t get enough sunshine, be sure to get vitamin D2 from foods or supplements.

Many thanks to EarthSave International, John Borders and artist Dave Brousseau for their tremendous assistance with the Vegan Food Guide graphic.

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