Free Recipe Food Pyramid for Vegetarians
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Food Pyramid for Vegetarians Preparation
When the U.S. Dept. of Agriculture brought out its new food guide pyramid, at least one group felt left out: vegetarians. A nutrition expert from New York Medical College has now remedied the problem. Arlene Spark, Ph.D., clinical assc. prof. of nutrition, developed a pyramid that helps nonmeat eaters build a healthful diet. Her pyramid matches the USDA version in overall organization, but it offers substitutes for the meat/fish group and for the dairy group. In addition, the veg. pyramid includes special recommendations for vegans….These recommendations ensure that vegans obtain all needed nutrients. Top portion of pyramid: Vegans Must Consume Daily veg. oil (3-5 tsp) and Blackstrap molasses (1 tbs.) and Brewer”s yeast (1 tbs.) 2nd portion: Milk and Milk Substitutes Group milk, yogurt, cheese and fortified soy milk (with added calcium, vitamins B12 and D) (2-4 servings) Meat/Fish Substitutes Group dry beans, nuts, seeds, peanut butter, tofu, and eggs (2-3 servings) 3rd portion: Vegetable Group 3+ servings Fruit Group 2-4 servings 4th portion (bottom of pyramid): Grains and Starchy Vegetables Group bread, cereal, rice, pasta, corn, potatoes, and green peas (6-11 servings) Posted by mangelo!kehrbaum@cbs1.attmail.com (kehrbaum) to the Fatfree Digest [Volume 15 Issue 23] Feb. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80a
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