There are many variations to the food pyramid and one of the most popular variations is the vegetarian food pyramid. If you’re on such diet, you can still meet your nutritional needs with a well-planned diet. It’s untrue that vegans are at risk of suffering from nutritional deficiency. Note that each food group in the vegan diet pyramid is unique and no group can replace the other. In other words, they are equally important. As a general rule, your main source of calories (which translates into energy) should come from the bottom three levels of the pyramid guide.

The major food groups in the diet are basically whole grains, vegetables, fruits, legumes, and alternative groups (i.e. non-fat milk, fresh cheese, and yogurt). Within these groups, you should consume whole grains liberally; consume vegetables and fruits generously while for legumes and foods in alternative group, consume them moderately. Like all food guide advice, elements such as salt, sugar, and oil can be included but they should be consumed sparingly. As vegans do not consume meat, poultry, fish, and dairy products, they can find nutritional replacements in different leafy plants. For example, iron (commonly found in meat) can also be found in tofu and leafy vegetables. As for protein in meat and fish, it can be substituted with legumes and lentils. Always try to choose low-fat protein sources (usually plant-based foods).

Calcium-fortified soy can also be used to replace milk. It is a good choice as it is low-fat and cholesterol-free. As a vegan, you can still enjoy many foods such as pizza, lasagna, and pasta. The ingredients changed slightly and it’ll taste just as great. Many vegetarian food products today may even look (and taste) like non-vegetarian ones, but they are lower in fat and contain no cholesterol.

A vegetarian food pyramid or vegan diet pyramid allows vegans to determine the best food combination when planning for their diet. You can still plan healthy and delicious meals with a little creativity. Being a vegan is not boring!