| By Antonio Washington, Lifestyle |
Hello guys and gals of Mount Olive College (MOC). Today, we’re going to look at The Vegetarian Food Pyramid or sometimes referred as The Vegetarian Diet Pyramid. This is a standard guide that represents an average common traditional vegetarian diet. There are different variations of this diet practiced throughout the world; it is practiced in parts of Europe, North America, and South America. It is also widely used in Asia. The standard traditional vegetarian diet is represented by healthy traditional ovo-Lacto diets. The pyramid was composed of research received from Cornell and Harvard University. The pyramid itself suggests different types of foods that should be consumed for better health. The neat thing about the pyramid is that it is divided into, daily, weekly, and monthly time frames. The pyramid also suggests recommendations for everyday physical activity.Here is a little treat for you. This is a basic Vegetarian Diet Pyramid Table.
As you can see, each group has its own part. It also gives you a standard serving amount..
Here’s the breakdown;
Whole Grains: This is your cereals, wheat, oats, rice, and bread. This group gives us that lovely and well needed fiber.
Legumes: This group includes beans and peas. It also has groups of food that vegetarians consume to retain protein. These foods include; soy, tofu, and texturized protein foods.
Vegetables: You know your vegetables I’m sure. However, you can also consume starch vegetables such as potatoes and yams. Just don’t go overboard with them.
Fruits: It would be more beneficial to consume whole fruit rather than juice. Only because some fruit juices contain a sugar, which has an ample amount of saturated fat.
Nuts and Seeds: This group also refers to butter.
Vegetable Oils: These are used to avoid hydrogenated fats. You want to use oils such as; olive, sesame, and canola. These oils are very good for the body because they contain monosaturates.
Dairy: This group, you want to emphasize on non- or low-fat products. If dairy is not included in your personal diet, then it is key that you ensure a means on obtaining sources of calcium and vitamin D.
Eggs: Limit the use of eggs or if you can use egg whites.
Sweets: You want to eat sweets ONLY in moderation. Yeah, I know, it’s hard but it will pay off in the long run.
When following a vegetarian diet. You want to make sure you have the means of getting the vitamins, nutrients, and minerals you need for the body to work at its best. Some good examples would be making sure you have servings of foods from three fruits and vegetables, whole grains, legumes and beans, small-servings of eggs and sweets. With these simple guidelines you will be a couple of steps closer to having a healthier diet.
