Vegetarian Diet Pyramid
Vegetarian Diet Pyramid is a nutrition guide that represents a traditional healthy vegetarian diet. Variations of this traditional healthy vegetarian diet exist throughout the world, particularly in parts of North America, Europe, South America and, most notably, Asia. Given these carefully defined parameters, the phrase "Traditional Vegetarian Diet" is used here to represent the healthy traditional ovo-lacto vegetarian diets of these regions and peoples. A pyramid was created by Oldways Preservation Trust in 1998 with scientific research from Cornell and Harvard University and specific reference to the healthy patterns of eating demonstrated by the Mediterranean Diet Pyramid.[1]
This Vegetarian Diet Pyramid suggests the types and frequencies of foods that should be enjoyed for health. The pyramid is divided into daily, weekly, and monthly frequencies, but does not recommend serving sizes. The pyramid also has recommendations for daily physical activity and hydration.
Loma Linda University School of Public Health, Department of Nutrition developed The Vegetarian Food Pyramid[2] in 1997 for presentation at the 3rd International Congress on Vegetarian Nutrition.[3] The five major plant-based food groups (whole grains, legumes, vegetables, fruits, nuts and seeds) form the trapezoid-shaped lower portion of the pyramid. Optional food groups (vegetable oils, dairy, and sweets) form the triangle-shaped top portion of the pyramid. This version of the pyramid includes a table with recommended number of daily servings per daily calorie intake.
According to the 2010 Dietary Guidelines for Americans, healthful diets contain the amounts of essential nutrients and energy needed to prevent nutritional deficiencies and excesses. Healthful diets also provide the right balance of carbohydrates, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.
Meat contains complete proteins, but vegetarian protein sources are incomplete proteins and therefore a variety of protein rich foods must be consumed to create a complete protein profile. This method of combining a balance of incomplete vegetarian proteins to create a complete protein profile is known as complementary protein building.[4] In recent decades, many vegetable proteins are recognized as having all nine essential amino acids, being complete proteins,[5] leading the American Heart Association to suggest many people eat too much meat and dairy,[6] recommending a long list of plant proteins.[7]
The healthfulness of this pattern has been corroborated by epidemiological and experimental nutrition.[citation needed]
See also
- Diet in Hinduism
References
- ^ "Oldways". oldwayspt.org.
- ^ "The Vegetarian Food Pyramid" (PDF). Archived from the original (PDF) on 2011-07-28. Retrieved 2011-05-27.
- ^ Haddad, Ella H; Sabaté, Joan; Whitten, Crystal G (1999). "Vegetarian food guide pyramid: A conceptual framework". The American Journal of Clinical Nutrition. 70 (3 Suppl): 615S–619S. doi:10.1093/ajcn/70.3.615s. PMID 10479240.
- ^ "Vegan Protein List". HEALTH TOOLS - Vegan Nutrition.
- ^ "The McDougall Newsletter November 2002 - Letter to American Heart Association". www.drmcdougall.com. Retrieved 2021-09-16.
- ^ "How does Plant-Forward (Plant-Based) Eating Benefit your Health?". www.heart.org. Retrieved 2021-09-16.
- ^ "Plant-Based Protein Infographic". www.heart.org. Retrieved 2021-09-16.
Further reading
- von Haehling, S (2007). "The American Heart Association's Scientific Sessions 2006. Chicago, IL, November 12-15, 2006". Heart failure monitor. 5 (3): 101–3. PMID 17487298.
External links
- The Mayo Clinic article on vegetarian diet and nutrition
- v
- t
- e
Veganism |
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Vegetarianism | |
Lists |
Secular | |
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Religious |
and drink
- Agave syrup
- Chicken fillet roll
- Coconut burger
- Coconut milk
- Fruits
- Grains
- Gelatin substitutes
- Jambon
- Meat alternative
- Miso
- Mochi
- Mock duck
- Nutritional yeast
- Plant cream
- Plant milk
- Quinoa
- Quorn
- Seitan
- Soy yogurt
- Tempeh
- Tofu
- Tofurkey
- Cheese
- Vegepet
- Vegetables
- Hot dog
- Vegetarian mark
- Sausage
- Sausage roll
- Beer
- Wine
- Veggie burger
and events
reports,
journals
- On Abstinence from Eating Animals (3rd century)
- An Essay on Abstinence from Animal Food, as a Moral Duty (1802)
- Vegetable Cookery (1812)
- A Vindication of Natural Diet (1813)
- Reasons for not Eating Animal Food (1814)
- Moral Inquiries on the Situation of Man and of Brutes (1824)
- Nature's Own Book (1835)
- Fruits and Farinacea (1845)
- The Pleasure Boat (1845)
- The Ethics of Diet (1883)
- What is Vegetarianism? (1886)
- Shelley's Vegetarianism (1891)
- Behind the Scenes in Slaughter-Houses (1892)
- Why I Am a Vegetarian (1895)
- Figs or Pigs? (1896)
- Thirty-nine Reasons Why I Am a Vegetarian (1903)
- The Meat Fetish (1904)
- The New Ethics (1907)
- A Fleshless Diet (1910)
- The Benefits of Vegetarianism (1927)
- Living the Good Life (1954)
- Ten Talents (1968)
- Diet for a Small Planet (1971)
- The Vegetarian Epicure (1972)
- Moosewood Collective Cookbooks (1973)
- The Farm Vegetarian Cookbook (1975)
- Laurel's Kitchen (1976)
- Moosewood Cookbook (1977)
- Fit for Life (1985)
- Diet for a New America (1987)
- The Sexual Politics of Meat (1990)
- Vegetarian Cooking for Everyone (1997)
- The China Study (2005)
- Skinny Bitch (2005)
- Livestock's Long Shadow (2006)
- The Bloodless Revolution (2006)
- Eating Animals (2009)
- Why We Love Dogs, Eat Pigs, and Wear Cows (2009)
- The Vegan Studies Project (2015)
- Animal (De)liberation (2016)
- The End of Animal Farming (2018)
- Vegetable Kingdom (2020)
- Making a Stand for Animals (2022)
- Meat Atlas (annual)
- The Animals Film (1981)
- Diet for a New America (film) (1991)
- A Cow at My Table (1998)
- Meet Your Meat (2002)
- Post Punk Kitchen (2003–2005)
- Peaceable Kingdom (2004)
- Earthlings (2005)
- A Sacred Duty (2007)
- Fat, Sick and Nearly Dead (2010)
- Planeat (2010)
- Forks Over Knives (2011)
- Vegucated (2011)
- Live and Let Live (2013)
- Cowspiracy (2014)
- PlantPure Nation (2015)
- What the Health (2017)
- Carnage (2017)
- Dominion (2018)
- Eating You Alive (2018)
- The Game Changers (2018)
- You Are What You Eat: A Twin Experiment (2024)
authors,
physicians
cookbook authors
- Nava Atlas
- Mayim Bialik
- Gypsy Boots
- BOSH!
- Edward Espe Brown
- Tabitha Brown (actress)
- Suzy Amis Cameron
- Hannah Che
- Pinky Cole
- Chloe Coscarelli
- Yamuna Devi
- Sue Donaldson
- Crescent Dragonwagon
- Rose Elliot
- Rip Esselstyn
- Carol Lee Flinders
- Dick Gregory
- Richa Hingle
- Madhur Jaffrey
- Mollie Katzen
- Frances Moore Lappé
- Deborah Madison
- Linda McCartney
- Mary McCartney
- Tracye McQuirter
- Joanne Lee Molinaro
- Moosewood Collective
- Isa Chandra Moskowitz
- Bawa Muhaiyaddeen
- Gaz Oakley
- Colleen Patrick-Goudreau
- Mathew Pritchard
- Satchidananda Saraswati
- Derek Sarno
- Miyoko Schinner
- Alicia Silverstone
- Bryant Terry
- Anna Thomas
- Haile Thomas
- Lauren Toyota
- Jeeca Uy
- Umberto Veronesi
- Nisha Vora
- Alan Wakeman
- Ben & Esther's Vegan Jewish Deli
- Cinnaholic
- Crossroads Kitchen
- Greens Restaurant
- Little Pine (restaurant)
- Slutty Vegan
- Souley Vegan
- Veggie Grill