Veggie Food Pyramid

Following this pyramid will create a healthy, nutritious diet for you. As long as you are getting the recommended servings and getting enough calories for your physical activity level, you will feel great!

You usually eat more than one serving with each portion you eat. Here are some examples of what exactly constitutes a serving:

Whole Grains: 6 - 11 servings
1 slice of bread
1/2 of a bagel
1/2 cup of cooked rice, cereal, or pasta
5 - 6 crackers
1 tortilla
1/2 of a muffin or bun
1 cup of ready-to-eat cereal

Fruits: 2 -4 servings
1 apple, orange, or banana
1/2 of a grapefruit
1/2 cup of chopped, cooked, or canned fruit
1/4 cup dried fruit
3/4 cup of fruit juice

Vegetables: 3 - 5 servings
1 cup of raw, leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup vegetable juice

Nuts, Seeds, Legumes, and Meat Alternatives: 2 - 3 servings
2 tablespoons of any nut or seed
1/2 cup cooked dry beans or peas
1/4 cup tofu or tempeh
2 tablespoons of peanut butter

Vegetable Oils: 4 - 7 servings
3 - 5 tablespoons of plant oils

Dairy and dairy alternatives: 2 - 3 servings
1 cup of milk or yogurt
1 1/2 - 2 oz. of cheese

Getting all of your daily protein without meat is easier than most people think! I will go into more detail about protein requirements in the next post.