Infographic: Vegetarian & Vegan Diet Pyramid

This updated "Vegetarian & Vegan Diet Pyramid" was launched on October 19, 2013 by Oldways Preservation Trust , a Boston-based non-profit food and nutrition education organization.

The purpose of the pyramid is to encourage everyone to eat more healthy plant-based foods.  Hence, the base of the pyramid consists of a wide variety of fruits and vegetables which are rich in naturally-occurring vitamins, minerals and phytochemicals (phytonutrients), especially when eaten fresh.  The next four categories consist of:

Whole grains including rice, barley, millet, oats, quinoa, bread, cereal and pasta, an excellent source of dietary fiber.

Beans, peas, lentils and soy products, an excellent source of protein.

Nuts, peanuts, seeds, peanut and nut butters, excellent sources of protein and healthy fats.

Herbs, spices and plant oils.

At the top of the pyramid are eggs and/or dairy products including yogurt, cheese and cottage cheese.  This is an option for vegetarians.

Infographic source, article, more information and resources on plant-based nutrition.

Related:
Dr. Fuhrman's Nutritarian™ Pyramid
Vegan Food Pyramid
Raw Food Pyramid
The New American Plate for Weight Loss

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