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 Being a vegetarian doesn’t mean you have a bland, flavorless diet! There are many healthy foods to choose from, but it is important to balance your diet so that you receive all the nutrition necessary to stay healthy and active.
Here is a vegetarian food pyramid to use as a guideline for monitoring your diet. Choose from the lower half of the pyramid most often, for a diet that is tasty and nutritious!
Whole Grains: Includes cereals, such as wheat, corn, oats, rice and cereal products such as bread, tortillas and pasta. Be sure to choose whole wheat or whole grain products most often. Legumes: Includes beans and peas such as soy, kidney, navy, pintos, split peas, lentils, black-eyed peas, and garbanzos. Also includes soy products such as tofu and soy beverages. Legumes are an excellent source of protein! Vegetables: Includes common vegetables such as carrots, corn, bell peppers, zucchini and squash. Be sure to include starchy vegetables such as potatoes and yams in your diet. Leafy green vegetables, such as spinach, are also excellent sources of iron. Fruits: Includes common fruits such as apples, oranges, pears, and grapes. When possible, choose whole fruits rather than fruit juices. Whole fruits are full of fiber, whereas fruit juices often have sugar added to them. Nuts & Seeds: Includes common nuts such as almonds, cashews, and walnuts (peanuts are actually a legume). Also includes nut butters and spreads. Although nuts are high in fat, it’s a heart healthier type of fat called monosaturated fat. Choose raw or dry roasted nuts, rather than oil roasted nuts. Dairy: Includes common dairy products such as milk, cheese and yogurt. Choose non-fat or low-fat products often. If dairy is not included in your diet, consider an alternative source or supplement of calcium and vitamin D. Eggs: Eggs are a good source of protein, but should be limited in their consumption, as the yolk is quite fatty. Try eating egg whites only if you have concerns about cholesterol. Fats & Oils: Choose oils that are high in monosaturates such as olive, canola or sesame. Limit use of tropical oils such as coconut, palm and palm kernel oils. Sweets: Eat in moderation.
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Ugh, I was wopndering if this was based on the Food guide period or if this took into account the fact that they got rid of it and made a new one.