Art of Diet

Understanding the Vegetarian Food Pyramid   

by Sylvia J Patterso

For people who are just starting out on the path to becoming a vegetarian, getting the right mix of nutrients can be quite a challenge. That is why the Oldways Preservation Trust created the Vegetarian Food Pyramid in 1997, which was presented at the International Conference on Vegetarian Diets in Austin, Texas, that same year. The vegetarian pyramid provides an excellent guideline to help people make the right food choices in order to eat a healthy, balanced vegetarian diet. Below are a few tips on understanding the Vegetarian Food Pyramid to help new vegetarians ensure they are getting all the essential nutrients their bodies need to stay healthy and active.

Fruits and Veggies

Just like with the non-vegetarian food pyramid, the foundation of the vegetarian diet and the base of the vegetarian food pyramid is fruits and vegetables. Aim for 7-10 servings of fresh fruits and vegetables each day to ensure your body is getting a good mix of nutrients.

Whole Grains

Whole grains make up the next rung on the food pyramid for vegetarians. Whole grains may include rice, barley, millet, oats, quinoa, breads, cereals, and pasta. You should try to eat 5-8 servings of healthy whole grains every day.

Beans, Peas, Lentils & Soy

The next level of the pyramid includes beans, peas, lentils and soy-based products. Shoot for 3-6 servings of these high-protein and high-iron legumes each day.

Nuts, Seeds & Nut Butters

The next food group on the vegetarian pyramid consists of nuts, peanuts, seeds, and peanut/nut butters. It is recommended that vegetarians consume 1-3 servings of these healthy foods every day.
Herbs, Spices and Plant Oils
According to the pyramid, vegetarians may consume as many fresh or dried herbs and spices as they'd like, but should limit plant-sourced oils to up to 5 teaspoons per day.

Eggs and/or Dairy

The very top level of the pyramid only applies to certain vegetarians. Some vegetarians are lacto-vegetarians, meaning they eat dairy products. Others are ovo-vegetarians, meaning they eat eggs. Still others are lacto-ovo vegetarians, which means they eat both. These types of vegetarians should limit their egg intake to 4-6 per week and their dairy intake to 1-3 servings per day. For vegans, this top triangle of the pyramid should be omitted altogether.

There you have it - a guide to getting the right mix of nutrients when consuming a vegetarian diet. Preparing healthy vegetarian meals using the guidelines above should ensure that the vegetarian foods you're eating are balanced and nutritious. For a wide selection of delicious vegetarian food options when dining out, simply stop by your local Pita Jungle, a vegetarian restaurant with locations throughout Arizona and Southern California, today. Come discover €The Art of Eating Healthy®€!

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