Vegan Food Pyramid

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This Page is dedicated to Vegan Food Pyramid. That there are lots of amazing vegetarian/vegan possibilities.

If you wish to start a vegan diet plan to detoxify your body, I suggest you to read the following guidelines about the vegan food pyramid.

Cereals in the vegan food pyramid:

Take not less than 7 servings of grains a day and favors whole grains.

A portion of cereals corresponds to a precise amount for each food, which is summarized in the following Table.

From 1 to 3 years
bread, 15-30 g; whole crackers: 2-5 crackers; Cereal grain ( barley, corn, wheat, barley, kamut, oats, rye, millet, quinoa): cooked: 40-80 g, raw, 15-30 g; Pasta: cooked, 40-80 g, raw, 15-30 g; Cooked rice, 40-80 g (60-125 mL) raw, 15-30 g; couscous: boiled, 40-80 g, raw: 30 g; Ready for breakfast cereals: 15-30 g ( enriched with calcium).
from 4 years onwards
bread, 30 g; whole crackers: 5 cracker; Cereal grains (rice, barley, corn, wheat, barley, kamut, oats, rye, millet, quinoa): cooked, 80 g, raw, 30 g; Pasta: cooked, 80 g, raw, 30 g; couscous: cooked, 80 g, raw, 30 g; pop-corn: 30 g; Ready for breakfast cereal: 30 g (fortified with calcium ); Rice milk: 125 mL (enriched with calcium ).

Legumes, nuts in the vegan food pyramid.

Take at least 5 servings of legumes, nuts and other foods rich in protein, eat every day nuts and seeds and vary your choices.

Legumes are the primary source of protein within the plant kingdom: the average protein content of 100 grams of legumes has not in fact nothing to envy to the average protein content of 100 grams of raw meat. They also provide other important nutrients such as iron and zinc, and this is a real alternative to meat. They are also an excellent source of fiber and folic acid, often very poor in a omnivorous diet. Just thanks to the high content of these nutrients, regularly consume good amount of vegetables is recommended for all, including carnivores.

Dried fruit are the fruit with nuts (eg walnuts, peanuts, almonds, etc.). Oilseeds are just the seeds of some specific plants (eg pumpkin, sesame, etc.), which have characteristics very similar those of dried fruit.

A serving of vegetables, nuts and other foods rich in protein corresponds to a precise amount for each food, which is summarized in the following Table.

From 1 to 3 years
Cooked legumes (soybeans): 40-80 g; tofu, and other soya based products: 35-70 g; Soy yogurt ( enriched with calcium): 125 mL Meat analogs (soy or wheat gluten): 30 g; crema di frutta secca (mandorle*): 15-30 g; Cream of nuts (almonds *): 15-30 g; Nuts (almonds*) or seeds (sesame*): 15-30 g; At least one of the portions must always be made up of 15-30 g of nuts, seeds (sesame*), or their butter or cream, or whole food soy.
from 4 years
Cooked legumes (soybeans ): 80 g; ofu and other soy-based products: 70 g; Meat analogs (soy or wheat gluten): 30 g; Cream of nuts (almonds): 30 g; Dried fruit (almond) or seeds (sesame): 30 g; soya cheese: 20 g. Note: only one of the portions must always be composed of 30 grams of nuts, seeds (sesame), or their butter or cream.

Vegetables in the vegan food pyramid

Consume at least 4 servings of vegetables per day. Increase consumption of vegetables, dark green and yellow-orange and prefer organic products.

In addition to vegetables in their natural state, what can be collected directly in the garden, this group also belong to all products based on vegetable juices, vegetables, canned vegetables, olive oil, vinegar, dehydrated, frozen, raw and cooked.

A serving of vegetables is equivalent to a precise amount for each food, which is summarized in the following Table.

from 1 to 3 years
Cooked and raw vegetables (turnip leaves, chicory, thistles beet greens , Broccoli, artichoke, endive): 50-100 g; Vegetable juice: 60-125 mL.
From 4 years
Cooked and raw vegetables (turnip leaves, chicory, thistles beet greens , Broccoli, artichoke, endive): 100 g; Vegetable juice: 125 mL. Fruit in the vegan food pyramid Consume at least 2 servings of fruit a day. * Vary your choices and prefer organic products. In addition to fresh fruit in its natural state, this group also belong to all products based on fruit: fruit juices, fruit syrup, dried and dehydrated, frozen. A serving of fruit equals a definite amount for each food, which is summarized in the following Table. From 1 to 3 years Half Fruit (75 g); Cooked or chopped fruit: 75 g; Fruit juice (fortified with calcium): 125 mL. From 4 yeas Half Fruit (150 g); Cooked or chopped fruit: 150 g; Dried fruits: 20-30 g; Fruit juice (fortified with calcium): 125 mL.

Fat

Choose carefully fats and prefer non-tropical vegetable oils and hydrogenated. Choose fat-free cooking

Fats are divided into "oil" and "solid fats". Oils are fats that are liquid at room temperature, and are made from most vegetable oils.
The solid fats, however, remain solid at room temperature and come mostly from animal sources (such as butter), except for some which are of vegetable source or derived from a process of industrial processing of vegetable oils, called hydrogenation (as margarine). Within this group may also be included nuts and oil seeds, which, although good protein sources are especially good sources of vegetable fats.

A portion of fat corresponds to a definite amount for each food, which is summarized in the following Table.

From 1 to 3 years
Oil, mayonnaise (fat and soft): 5 grams; Cream of dried fruit: 10 g; Cream of seeds: 10 g; Dried fruit or seeds: 10 g.
From 4 years
Oil, mayonnaise (fat and soft): 5 g; Cream of dried fruit:10 g; Cream of seeds: 10 g; Dried fruit or seeds: 10 g.

Some final suggestions about Vegan Food Pyramid

What you eat and choose foods to eat, as well as the amount and degree of physical activity that you can practice, affect your health and are able to determine not only your well-being today but also what will your future life in terms of health and thus personal satisfaction. These brief tips are one of the many ways you can begin to change your bad habits for the better. Begins to do what you feel able to do!

Prefer whole grains

Prefer vegetable protein

Increase consumption of vegetables

Increase consumption of fruit

Limits and choose the good fats

Eat regular dried fruit

Increase intake of foods rich in calcium

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