Vegan Food Pyramid

Being vegan isn’t just about avoiding animal products. It’s a conscious choice to eat a balanced plant-based diet in accordance with health, animal welfare and environment sustainability. 

The vegan food pyramid will guide you, whether you’re new to plant-based eating or looking to improve your diet. It’s a great resource to help you visualize which food groups to focus on!

Do you want to adopt a better vegan lifestyle? Check out our vegan food pyramid and read on for more explanations.

What is the Vegan Food Pyramid and Its Purpose?

The vegan food pyramid is a visual guide to help you compose balanced meals as part of a plant-based diet. 

It’s designed to help you choose and prioritize which foods you eat. In addition, it illustrates in what ideal proportions you should be consuming each one of the food groups. 

By following this plant-based food pyramid, you can easily ensure a varied diet and avoid deficiencies.  

How to Interpret and Follow the Pyramid?

The vegan food guide pyramid is easy and simple to follow. Each section represents a food group, with a variety of plant-based foods to choose from. At the bottom of the pyramid, you’ll find the base, which should make up the bulk of your plate. At the top of the pyramid is what you should be eating in small quantities or in moderation. 

Now let’s break down each section of this vegan food chart. 

Structuring a Balanced Vegan Diet

The Foundation: Fruit & Vegetables!

Like any balanced diet, vegetables and fruits should form the basis of your meals. They are packed with fibers, vitamins, minerals and antioxidants, which are crucial on a vegan diet.

• Dark Leafy Greens: Add kale, spinach or collard greens to your smoothies and recipes for more nutrients.
• Cruciferous Vegetables: Roast or steam a mix of broccoli, cauliflower and brussels sprouts to boost immunity.
• Root Vegetables: Try mashing or sautéing potatoes, carrots or parsnips for extra flavor and colour!
• Seasonal fruits: A refreshing bowl or salad? Enjoy local, seasonal fruits like berries, apples and bananas. They can protect your cells from damage and aging!

Whole Grains

Incorporating whole grains into your diet brings many health benefits. They give you plenty of energy, fiber, iron, magnesium and B vitamins. Don’t forget about their protein content!

Here are some nutritious options to include regularly: 

• Oats
• Quinoa
• Brown rice
• Whole wheat
• Barley

Legumes

Even if you are vegan, don’t worry about proteins! Legumes are excellent plant-based sources of protein, fiber and iron. 

Tips:

• Beans and edamame: A great addition to your favorite soups and salads.
• Lentils and Chickpeas: Delicious with your stews and curries.
• Tofu and Tempeh: Perfect marinated in your stir fries or sandwiches.

Nuts and Seeds

A handful of nuts and seeds offers a host of health benefits. It supports your brain function and reduces the risk of heart disease. 

How to include more nuts and seeds into your meals? 

• Make your oatmeal with chia seeds or flaxseeds. Top with nut butter. 
• Prepare your own trail mix with almonds, cashews, walnuts or pecans. 
• Add sunflower or pumpkin seeds to your salads.

Healthy Fats

I’m referring here to whole food fats like avocados, olives and dark chocolate. Other examples include plant-based oils such as olive oil, avocado oil and flaxseed oil. Adding small quantities of these foods will help you meet your body’s needs.  

Finally, don’t forget to print this vegan food pyramid and hang it on your refrigerator. It’s your guide for optimal health!

Needing a Personal Touch?

After reading this article, you may be wondering: “What about hydration? Do processed foods have a place in a plant-based diet? Are there essential supplements to be added to these food groups?

Consult a plant-based dietitian to personalize your vegan diet!