Vegan Food Pyramid
Vegan Food Pyramid
Why be a vegetarian ?
From religion to economics, animal rights to personal health, rasons are varied from choosing to follow a vegetarian diet. One of the most compelling reasons is personal health. Research continues to show that those following a vegetarian diet have lower risk of developing chronic diseases. They enjoy increased longevity and improved overall health status.
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| Vegan Food Pyramid |
What about protein ?
Vegetarian and total vegetarian diets both providesd adequate protein. The daily recommended intake for protein is 0.8 grams /kilograms of body weight.
For example: 63 kg (140lbs) woman requires approximately 50g of protein a day, or 82 kg man requires about 66g of protein a day. These requirements can easily be met by eating a variety of food such as lentils, almonds, eggs, tofu, pasta and bread.
For example: 63 kg (140lbs) woman requires approximately 50g of protein a day, or 82 kg man requires about 66g of protein a day. These requirements can easily be met by eating a variety of food such as lentils, almonds, eggs, tofu, pasta and bread.
What about vitamin B12?
Becouse vegetarians do not consume animal product we need to eat other b12 rich food like cereal and grains product becouse they are reliable source of vitamin B12.
For calcium : leafy green, vegetables, broccoli, almonds and carrots, just to name few of them...
For iron: spinach, kidney beans, lentils and whole wheat bread.
For calcium : leafy green, vegetables, broccoli, almonds and carrots, just to name few of them...
For iron: spinach, kidney beans, lentils and whole wheat bread.
Guidelines of healthful vegetarian diet:
- Eat a variety of plant foods from all the food groups
- Try experimenting with different grains, legumes, vegetables, fruits, nuts and seeds,
- Take your cooking up a notch with herbs, spices and plant oils,
- Focus on unrefined and minimally processed grains,
- Aim for 25 - 30 grams of fiber a day. Try a whole wheat bagel oatmeal or whole grain cereal,
- Focus on non-fat and low-fat products ,
- Be sure to include a supplement form of vitamin D in the absence of sunlight exposure,
- Unclude a whole range of healthy fats such as nuts, seeds and avocado,
- Drink a lot of water,
- Try experimenting with different grains, legumes, vegetables, fruits, nuts and seeds,
- Take your cooking up a notch with herbs, spices and plant oils,
- Focus on unrefined and minimally processed grains,
- Aim for 25 - 30 grams of fiber a day. Try a whole wheat bagel oatmeal or whole grain cereal,
- Focus on non-fat and low-fat products ,
- Be sure to include a supplement form of vitamin D in the absence of sunlight exposure,
- Unclude a whole range of healthy fats such as nuts, seeds and avocado,
- Drink a lot of water,
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