Vegetarian Diet Contributions by ritasharma

This guide is based on the current US food guide, MyPyramid. More information on the types of food included in each food category and serving sizes is available at http://www.MyPyramidmyplate.gov.

Grains

• Daily amount: 6 ounces (1 ounce = 1 slice bread, ¼ bagel, ½ cup cooked pasta or rice, 3 cups popcorn)

• Tips:
  • Consume at least ½ of your grains as whole grains
  • Whole grains include: whole wheat products, oatmeal, brown rice, barley, bulgur, popcorn

• Key nutrients provided:
  • Vitamin B12 (fortified breakfast cereals)
  • Zinc-fortified breakfast cereals, wheat germ
  • Iron-fortified breakfast cereals

Vegetables

• Daily amount: 2½ cups (1 cup = 1 cup raw or cooked vegetables, 2 cups raw leafy vegetables)

• Tips:
  • Eat a variety of different vegetables every day.
  • Eat more of the following:
    • Dark green vegetables (eg, broccoli, spinach, bok choy, romaine lettuce)
    • Orange vegetables (eg, carrots, sweet potatoes, butternut squash)
    • Dry beans and peas (chickpeas, black beans, lentils, split peas, kidney beans, tofu)

• Key nutrients provided:
  • Antioxidants
  • Calcium (collard greens, turnip greens, bok choy, and mustard greens)
  • Iron (spinach, turnip greens, peas)

Fruits

• Daily amount: 2 cups (1 cup = 1 cup fresh fruit, 1 cup fruit juice, ½ cup dried fruit)

• Tips:
  • Eat a variety of fruit
  • Choose fresh fruit over fruit juices

• Key nutrients provided:
  • Antioxidants
  • Calcium (fortified orange juice)
  • Iron (raisins, prunes, dried apricots)

Dairy

• Daily amount: 3 cups (1 cup = 1 cup milk or yogurt, 1 cup soy or rice milk, 1½ ounces natural cheese)

• Tips:
  • Choose low-fat or fat-free dairy products; limit intake of full-fat cheese
  • Milk alternatives include calcium-rich or calcium-fortified foods and beverages

• Key nutrients provided:
  • Protein
  • Calcium (all milk products, fortified milk alternatives)
  • Vitamin D (fortified milk and milk alternatives)
  • Vitamin B12 (milk products and fortified milk alternatives)

Legumes, Nuts, Eggs, and Other Protein-Rich Foods

• Daily amount: 5½ ounces (1 ounce = ¼ cup cooked, dry beans; ½ cup tofu, ¼ cup tempeh, 1 egg, 1 tablespoon peanut butter, ½ ounce nuts)

• Tips:
  • Eat a variety of protein sources
  • Nuts and nut butters can also be counted as oils

• Key nutrients provided:
  • Protein
  • Zinc (white beans, kidney beans, and chick peas)
  • Iron (kidney beans, black-eyed peas, lentils)
  • Omega-3 fatty acids (eggs, ground flaxseed, walnuts)

Oils

• Daily amount: 6 teaspoons

• Tips: Choose healthful oils such as those found in canola and olive oil, fish, and nuts

• Key nutrients provided: Omega-3 fatty acids (flaxseed oil, canola oil)

Fats & Sweets

• Daily amount: less than 265 calories from these foods

• Tips:
  • Limit or avoid solid fats such butter, stick margarine, lard, and shortening
  • Limit foods high in added sugar or solid fats

• Key nutrients provided: Few, if any