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 | 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 |
