FOOD PLATE

Nutrition information for a balanced vegetarian diet or vegan diet.
Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including fruit.

FRUITS

Fruits are great for hydration and they’re a fantastic source of fiber, potassium, and antioxidants. Apples, oranges, blueberries, and blackberries are some of the most nutritious.

Tip: Starting your day with a fruit smoothie is a great way to get your daily servings of fruit.



Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including vegetables.

VEGETABLES

Vegetables are pretty much the healthiest foods on the planet. Some of the most nutrition-packed are kale, broccoli, spinach, and peppers.

Tip: Eat the rainbow! The varying, vibrant colors in vegetables exist because of the thousands of healthful phytonutrients.


Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including nuts and seeds.

NUTS AND SEEDS

Nuts and seeds are not only a great source of protein and iron, they also support a healthy immune system. Some of the best sources are peanut butter, walnuts, almonds, and pumpkin seeds.

Tip: Grab a handful of almonds as a satisfying, midday snack.






Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including beans and lentils.

BEANS AND LENTILS

Beans and lentils provide a hefty dose of protein, and many are also a great source of iron. Kidney beans, split peas, and tofu (tofu is made of soybeans) are some of the best sources.

Tip: Always keep an open can of beans in the refrigerator for salads and snacks.





Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including grains and starchy vegetables.

GRAINS & STARCHY VEGETABLES

Grains and starchy vegetables are a great source of fiber, iron, and protein. Brown rice, pasta, oatmeal, and sweet potatoes are a few of the healthiest options.

Tip: Whole grains are less processed and more nutritious than refined white grains.



GOING COMPLETELY VEGAN?

BE SURE TO INCLUDE THESE KEY ELEMENTS IN YOUR VEG DIET!
Food pyramid guide and nutrition information for a balanced vegetarian diet or vegan diet, including vitamins.

VITAMINS D & B12

If you aren’t eating any animal products, it’s important to take Vitamin D and B12 supplements, which can be found at your local supermarket or pharmacy.
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