|
OldWays - Food Issues Think Tank
Vegetarian Diet Pyramid
The Vegetarian Diet Pyramid, fourth and last in the Oldways series, represents a traditional healthy vegetarian diet. Variations of this traditional healthy vegetarian diet exist throughout the world, particularly in parts of North America, Europe, South America, and most notably, Asia. Given these carefully defined parameters, the phrase "Traditional Vegetarian Diet" is used here to represent the healthy traditional ovo-lacto vegetarian diets of these regions and peoples.
According to the 1995 Dietary Guidelines for Americans, healthful diets contain the amounts of essential nutrients and energy needed to prevent nutritional deficiencies and excesses. Healthful diets also provide the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable. People are quickly learning that they can easily combine a variety of grains and vegetables to ensure that all nine essential amino acids are obtained in adequate amounts. Plant protein foods contribute approximately 65 percent of the per capita supply of protein on a worldwide basis. Vegetarian meals can be delicious and exciting, especially when several varieties of grains, fruits, and vegetables are combined. A wide array of spices and herbs, an increasing variety of produce at the market, and multiple options for artesian oils and cheeses all combine to produce flavors and tastes that capture the essence of a culinary adventure.
Diet Characteristics
Dietary data from vegetarians across the world that enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a pattern similar to the one illustrated in the list below. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition.
- Multiple daily servings of foods from the three Fruits and Vegetables, Whole Grains, Legumes, and Beans mini-pyramids
- Daily servings from the three Nuts and Seeds, Plant Oils, and Egg Whites, Soy Milks and Dairy mini-pyramids
- Occasional or small-quantity servings from the Eggs and Sweets mini-pyramid
- Attention to consuming a variety of foods from all seven mini-pyramids
- Daily consumption of enough water throughout the day to assure good health
- Regular physical activity at a level which promotes healthy weight, fitness, and well-being
- Reliance upon whole foods and minimally processed foods in preference to highly-processed foods
- Moderate regular intake of alcoholic beverages such as wine, beer or spirits (optional)
- Daily consumption of unrefined plant oils.
- Dietary supplements as necessary, based upon factors such as age, sex, and lifestyle, with special attention to those avoiding dairy and/or eggs (Vitamins D and B12).
Common Foods of the Vegetarian Diet
- Breads, Pasta & Grains
Oats, Wheat, Rice, Buckwheat, Flax, Bulgur, Quinoa, Amaranth, Seitan, Millet, Barley, Whole Grain Bread, Rye, Pita, Tortilla, Rice Cakes, Couscous, Noodles, Kasha, Pasta, Corn
- Fruits
Grapes, Raisins, Pears, Avocados, Oranges, Melon, Apples, Bananas, Plums, Cherries
- Vegetables
Mushrooms, Tomatoes, Kale, Broccoli, Collards, Sweet Potatoes, Peppers, Asparagus, Cucumber, Potatoes, Onions, Carrots, Cabbage, Squash, Leeks, Eggplant, Celery, Lettuce, Legumes & Beans: Soy, Red Bean, Lentil, Kidney Bean, Tempeh, Tofu, Black-Eyed Pea, Dried Pea, Soy Flour, Textured Vegetable Protein, Navy Bean, Miso, Pinto Bean, Split Pea, Lima Bean, Chick Pea, Black Bean
- Eggs
- Soy Milk, Cheese, Yogurt
- Nuts, Seeds
Pine, Walnut, Pistachio, Brazil, Pecan, Almond, Sesame, Cashew, Pumpkin, Hazelnut, Macadamia, Peanuts, Peanut Butter, Almonds, Pistachios, Pine Nuts, Walnuts, Pumpkin Seeds, Sesame Seeds
- Plant, Oils
Corn, Canola, Avocado, Olive, Soybean, Safflower, Peanut
- Sweets
Pie, Custard, Ice Cream, Cake, Cookies
Daily Exercise: walking, house cleaning, running, soccer, tennis, golf, swimming, hiking, scuba diving, basketball, baseball, football, skiing, surfing, yard work, rollerblading, dancing, weight lifting, love-making. Alcohol may be consumed by adults in moderation and with meals, but consumption should be avoided during pregnancy and whenever it would put the individual or others at risk.
|
|
RSS Feed