Free Food Guide Pyramid

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Free Food Guide Pyramid

Food guide for North American vegetarians.

Fats 2 servings
Oil, mayonnaise, or soft margarine 1 tsp (5ml)
Calcium-rich foods 8 servings
Fruit 2 servings Medium fruit 1 Cut up or cooked fruit 1/2 cup (125 ml) Dried fruit 1/4 cup (60 ml) Fortified fruit juice 1/2 c (125 ml) Figs 5
Vegetables 4 servings
Cooked vegetables 1/2 cup (125 ml) Raw vegetables 1 cup  (250 ml) Vegetable juice 1/2 cup (125 ml)
Bok choy, broccoli, collards, Chinese
cabbage,kale,mustard greens, or okra
1 c (250 ml) cooked or 2 c (500 ml) raw
Fortified tomato juice 1/2 c (125 ml)

Legumes, nuts, and other protein-rich
foods 5 servings

cooked beans, peas, or lentils 1/2 cup (125ml)
Tofu or tempeh 1/2 cup (125ml) Nut or seed butter 2 tbsp(30ml) Nuts 1/4 cup (60ml) Meat analog 1 oz (28 g) Egg 1

Cow’s milk or yogurt or fortified soymilk,
1/2 c (125 ml) Cheese 3/4 oz (21 g)
Tempeh or calcium-set tofu 1/2 c (125ml)
Almonds 1/4c (60ml) Almonds butter or
sesame tahini 2tbsp (30ml) Cooked soybeans 1/2c (125ml) Soynuts 1/4 c (60ml)
Grains 6 servings
Bread 1 slice Cooked grain or cereal 1/2 cup (125ml) Ready-to-eat cereal 1 oz (28 g)
1 oz (28g) calcium-fortified breakfast cereal

 

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