Sticking to the Vegan Food Pyramid
The vegan food pyramid is designed to help those who don't eat animal products plan a 
nutritious, balanced diet. Like the standard food pyramid developed by the U.S. Food 
and Drug Administration, the vegan food pyramid was developed by the Vegetarian 
Resource Group to outline how many servings you should strive to eat in specific 
categories each day. Following this pyramid can ensure that your vegan diet helps you 
achieve optimal health. 
 
What Categories Are Included in the Vegan Food Pyramid?
 
According to this food plan, individuals who do not eat animal products should strive to 
eat the following each day:
 
-6 to 11 servings of whole grains 
-2 to 4 servings of fruit 
-3 to 5 servings of vegetables 
-2 to 3 servings of protein, including nuts, seeds, legumes, and/or meat alternatives 
such as tofu 
-2 to 3 servings of fortified dairy substitutes, such as soy or rice milk
 
In addition, those who follow this diet plan should strive to drink 2 to 3 liters of water 
each day and eat limited fats and sweets.  
 
What Is Considered a Serving Size?
 
When first transitioning to a vegan diet, it can be challenging to determine the correct 
serving size, especially when you're trying new foods. Keep the following guidelines in 
mind to help you estimate what constitutes a serving based on the vegan food pyramid. 
 
-Cooked veggies: 1/2 cup (about the size of a rounded handful) 
-Raw leafy greens like kale: 2 cups (2 baseballs) 
-Pasta: 1/2 cup 
-Fresh fruit: 1/2 cup 
-Seeds: 2 tablespoons 
-Vegetable and seed oils: 1 tablespoon 
-Fortified dairy: 1 cup 
 
What Types of Foods Should I Choose in Each Category?
 
For a well-balanced diet, it's important to eat a variety of foods within each category of 
the vegan food pyramid. For example, choose healthy fats like avocado, nuts, and extra 
virgin olive oil. Strive to eat whole foods whenever possible and avoid processed foods, 
which add undesirable elements like sodium. Incorporate calcium to keep your bones 
healthy by eating plenty of dark leafy greens like kale and collard. Many nutritionists 
recommend to "eat the rainbow" by choosing fruits and vegetables in lots of different 
colors to incorporate various vitamins and nutrients. 
 
Overall, as you adapt a vegan diet remember that this way of eating isn't automatically 
nutritious. Following the vegan food pyramid will put you on the path to wellness. Even if 
you're not ready to completely cut out animal products, try for small, manageable 
changes like incorporating veggies in every meal.

