Infographic: Vegan Food Pyramid

Throughout this blog, I talk about the benefits of eating a whole food, plant-based diet for both weight (belly fat) loss and better health.  What does that look like?

Actually, it is identical to a "vegan" diet and this infographic entitled "The Vegan Food Pyramid" beautifully illustrates what a healthy, whole food, plant-based diet looks like.

At the bottom are 8 to 10 glasses of water a day (or more if you are active) and a wide variety of vegetables and fruits, which are to be eaten liberally as this food group forms the foundation of a healthy plant-based diet.  At least half or more of the vegetables should be eaten raw.  But, some veggies may also be eaten cooked and are thought to be more nutritious or more easily digestible when subjected to heat.   If vegetables are to be cooked, the best method is stir-frying or steaming.

Second from the bottom of the pyramid are unrefined whole grains such as amaranth, barley, buckwheat, bulgur, corn, millet, oats, quinoa, brown and wild rice, rye, spelt and wheat.  This group of foods should be eaten generously, i.e., 6 to 11 servings or 3-1/2 to 5 cups.

Next comes legumes, beans and seeds and fortified dairy substitutes, which should be eaten moderately, i.e., 2 to 3 servings or 1 to 2 cups.  Examples of fortified dairy substitutes include soy and nut milk and butters, tofu and tempeh.

At the top of the pyramid are vegetable oils and fats, some sweets, nuts, spices and salt.  These should be eaten sparingly.  Good choices for vegetable oils and fats include organic flaxseed, hemp seed, sesame, olive and coconut oils.

Infographic Source:  Evolve! Campaigns ~ see also Vegan Food Pyramid to purchase posters or postcards.

The New American Plate for Weight Loss
Vegetarian & Vegan Diet Pyramid
Dr. Fuhrman's Nutritarian™ Pyramid
Raw Food Pyramid

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