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Plant-Based Dietitian’s Food Guide Pyramid

By Julieanna Hever, M.S., R.D., C.P.T.
www.PlantBasedDietitian.com

Plant-Based Dietitian’s Food Guide Pyramid

High-fat whole foods

Such as: Avocados, nuts, olives;
Whole food-sweetened treats; dairy substitutes such as oat, almond, rice, and soy Use Sparingly.

Leafy, Green Vegetables

such as collards, spinach, and kale
Eat at least 2-3 servings
(1 cup raw or 1/2 cup cooked) per day.

Whole grains

such as brown rice, barley, quinoa, oats, amaranth, whole wheat, whole grain pasta, and sprouted grains.
6-11 servings (1/2 cup cooked or 1 slice whole grain bread) daily.

Fruit (all types)

Consume 2-4 servings (1 piece or 1/2 cup) everyday.

Legumes

(beans, peas, lentils and seeds)
Consume 2-3 servings
(1/2 cup cooked legumes or 1 Tbsp. seeds) everyday.

Vegetables

(all types, including starchy)
Eat as much as many different colors as possible each day.

Drink plenty of pure water and some tea everyday. Exercise at least 1 hour everyday.

Source: SAN 4 Art Design @2010. Sherri Nestorowich. Sherrinest@mac.com

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