Food pyramid for vegetarians

According to Frankie Avalon Wolfe, of The Complete Idiot’s Guide to Being Vegetarian, here is a mock-up of the lacto ovo vegetarian (a vegetarian that consumes dairy and eggs) food pyramid, which follows the ADA guidelines:

 

Food pyramid for vegetarians

Now that you’ve seen a visual for lacto ovo vegetarians, let’s talk about the necessary servings needed per day for a healthy and balanced diet:

  • Oils, sweets, alcohol: use very sparingly
  • Eggs: up to 3-4 per week
    • Example serving: 1 egg or 2 egg whites
  • Dairy: up to 3 servings
    • Example serving: I cup milk; 1 cup yogurt; 1 ½ oz cheese (Wolfe suggests using skim or low-fat dairy, I opt for full fat)
  • Legumes, nuts, seeds, meat alternatives (like tofu): 2 – 3 servings
    • Example serving: 4 oz tofu or tempeh; ½ cup cooked beans; 8 oz soy milk; 2 tbsp nut butter
  • Vegetables: 4+ servings
    • Example serving: 1 cup raw or ½ cup cooked vegetables
  • Fruits: 3+ servings
    • Example serving: 1 piece fresh fruit; ¾ cup fruit juice
  • Whole grains & pasta: 6+ servings
    • Example serving: 1 oz ready-to-eat cereal; 1 cup dry cereal; 1 slice of bread; ½ bagel, bun or muffin; ½ cup cooked pasta or grain