Vegetarian Diet Pyramid

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Loma Linda University Vegetarian Food Pyramid Loma Linda University Vegetarian Food Pyramid.jpg
Loma Linda University Vegetarian Food Pyramid
This vegan food pyramid is based on suggestions from the American Dietetic Association. Vegan food pyramid.svg
This vegan food pyramid is based on suggestions from the American Dietetic Association.

The 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, drawing inspiration from the healthy patterns of eating demonstrated by the Mediterranean diet pyramid. [1]

Contents

This Vegetarian Diet Pyramid suggests the types and frequencies of foods that should be consumed for health. The pyramid is divided into daily, weekly, and monthly frequencies but does not recommend specific serving sizes. The pyramid also includes recommendations for daily physical activity and hydration. [2]

Loma Linda University School of Public Health, Department of Nutrition developed The Vegetarian Food Pyramid [3] in 1997 for presentation at the 3rd International Congress on Vegetarian Nutrition. [4] 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 the recommended number of daily servings per daily calorie intake. [5]

According to the 2010 Dietary Guidelines for Americans, healthful diets contain the essential nutrients and energy needed to prevent nutritional deficiencies and excesses. Healthful diets also provide the right balance of carbohydrates, fats, and proteins to reduce the risks of chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable. [6]

Although meat contains complete proteins, vegetarian protein sources are often incomplete proteins; therefore, a variety of protein-rich foods must be consumed to ensure a complete protein profile. This method of combining incomplete vegetarian proteins to create a complete protein profile is known as complementary protein building. [7] However, in recent decades, many vegetable proteins have been recognized as having all nine essential amino acids, making them complete proteins. [8] Consequently, the American Heart Association suggests that many people eat too much meat and dairy and recommends a long list of plant-based proteins. [9]

The healthfulness of this dietary pattern has been corroborated by epidemiological and experimental nutrition research. [10]

See also

Related Research Articles

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<span class="mw-page-title-main">Mediterranean Diet Pyramid</span> American nutrition guide based on Mediterranean Diet

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The Latin American Diet Pyramid is a nutrition guide that was developed by Oldways and scientific advisers from the Harvard School of Public Health, the Baylor College of Medicine, and the Latin American Summit Scientific Committee in 2005. It is a tradition-based diet that suggests the types and frequency of foods that should be enjoyed every day.

<span class="mw-page-title-main">MyPyramid</span> Nutrition guide

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<span class="mw-page-title-main">Vegan nutrition</span> Nutritional and human health aspects of vegan diets

Vegan nutrition refers to the nutritional and human health aspects of vegan diets. A well-planned vegan diet is suitable to meet all recommendations for nutrients in every stage of human life. Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, and phytochemicals; and lower in calories, saturated fat, iron, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12.

<span class="mw-page-title-main">MyPlate</span> US federal nutrition guide since 2011

MyPlate is the current nutrition guide published by the United States Department of Agriculture's Center for Nutrition Policy and Promotion, and serves as a recommendation based on the Dietary Guidelines for Americans. It replaced the USDA's MyPyramid guide on June 2, 2011, ending 19 years of USDA food pyramid diagrams. MyPlate is displayed on food packaging and used in nutrition education in the United States. The graphic depicts a place setting with a plate and glass divided into five food groups that are recommended parts of a healthy diet. This dietary recommendation combines an organized amount of fruits, vegetables, grains, protein, and dairy. It is designed as a guideline for Americans to base their plate around in order to make educated food choices. ChooseMyPlate.gov shows individuals the variety of these five subgroups based on their activity levels and personal characteristics.

The history of USDA nutrition guidelines includes over 100 years of nutrition advice promulgated by the USDA. The guidelines have been updated over time, to adopt new scientific findings and new public health marketing techniques. The current guidelines are the Dietary Guidelines for Americans 2020–2025. The 2015–2020 guidelines were criticized as not accurately representing scientific information about optimal nutrition, and as being overly influenced by the agricultural industries the USDA promotes.

<span class="mw-page-title-main">Planetary health diet</span> Flexitarian diet created by the EAT-Lancet commission

The planetary health diet, also called a planetary diet or planetarian diet, is a flexitarian diet created by the EAT-Lancet commission as part of a report released in The Lancet on 16 January 2019. The aim of the report and the diet it developed is to create dietary paradigms that have the following aims:

References

  1. "Oldways Vegetarian Diet Pyramid". Oldways Preservation Trust. Retrieved 2024-08-10.
  2. "The Vegetarian Diet: How to Get the Best Nutrition". Harvard Health Publishing . Retrieved 2024-08-10.
  3. "The Vegetarian Food Pyramid" (PDF). Archived from the original (PDF) on 2011-07-28. Retrieved 2011-05-27.
  4. 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.
  5. "How to Eat a Balanced Vegetarian Diet". WebMD. Retrieved 2024-08-10.
  6. "2010 Dietary Guidelines for Americans". Health.gov. Retrieved 2024-08-10.
  7. "What Are Complementary Proteins?". WebMD. Retrieved 2024-08-10.
  8. "Plant-Based Protein: What You Need to Know". Harvard Health Publishing. Retrieved 2024-08-10.
  9. "How Does Plant-Forward (Plant-Based) Eating Benefit Your Health?". American Heart Association. Retrieved 2024-08-10.
  10. "The Health Benefits of a Plant-Based Diet". Mayo Clinic . Retrieved 2024-08-10.

Further reading