The Vegetarian Food Pyramid: What kinds of food are included in a vegetarian diet?

Have you ever wondered what vegetarians eat? Or, are you interested in just learning more? Let’s go on a tour and explore the vegetarian food guide pyramid!

You may have seen other versions of the pyramid from Wikipedia or Concordia University. In this version of the pyramid, we’ll walk through the 5 levels together. 

The Food Groups in the Vegetarian Food Pyramid

Vegetables and Fruits

At the bottom level, we have veggies and fruits! They make up the majority of a vegetarian diet. Veggies and fruits are a source of vitamins and minerals, such as vitamin A, vitamin C, potassium, and calcium. In addition to antioxidants, they are rich in fibre and water that improves gut health, energy and overall well-being.

Examples of Vegetables:

• Spinach
• Carrot
• Cabbage
• Bok choy

Examples of Fruit:

• Apple
• Orange
• Banana
• Strawberry

Carbohydrates

On the next level, carbohydrates are another significant part of a vegetarian diet. Although we should eat less carbohydrates than veggies and fruits, it should be included in all our meals. Carbohydrates are an important source of energy to power us through our day-to-day life!

If you can, choose whole grains for more fibre to promote gut health and satiety and prevent chronic diseases.

Examples of Carbohydrates:

• Pasta
• Rice
• Bread 
• Starchy vegetables

Protein

Welcome to the middle of the pyramid about protein options! Vegetarians eat different types of protein while prioritizing plant-based and having some animal-based options. Like carbohydrates, protein should be included in all our meals too.

Examples of Plant Protein:

• Soybeans 
• Legumes 
• Nuts 
• Seeds 

Commonly, vegetarians avoid meat and poultry, but some eat eggs, dairy and/or fish if they prefer. There are different types of plant-based diets based on these preferences.

• Ovo-vegetarian:  plant-based + eggs
• Lacto-vegetarian:  plant-based + dairy
• Pescatarian:  plant-based + fish
• Lacto-ovo-vegetarian:  plant-based + eggs & dairy

Have you heard about flexitarians? They are plant-based, but occasionally have meat, poultry, and other animal-based protein.

Nuts, Seeds and Healthy Fats

Turns out, nuts and seeds are a good source of healthy fats, vitamin E, selenium, and copper. You don’t need a lot for this food group – consider adding nuts and seeds to 1-2 meals or snacks. Other sources of healthy fats include avocado and olive oil.

Examples of Nuts:

• Almonds
• Cashews 
• Pecans
• Walnuts

Examples of Seeds:

• Sesame seeds
• Pumpkin seeds
• Flax seeds
• Chia seeds

Sweets

Can vegetarians eat sweets like chocolate, cookies or candy? The answer is yes. You can enjoy your favourite dessert or candy occasionally!

What is a Vegetarian vs. Vegan?

You can kind of think of a vegan as a really strict vegetarian. A vegan diet is only plant-based and avoids all animal-containing foods, you can also learn about the vegan food pyramid.

Is it Healthier to be Vegetarian?

A plant-based diet encourages foods high in antioxidants and fiber and limits saturated fats. According to the Heart and Stroke Foundation of Canada, a vegetarian diet can reduce the risk of heart disease and stroke. Keep in mind that besides diet, being healthy is also affected by other lifestyle habits.

Additional Considerations

Thank you for joining this tour! To wrap this up, here are other ideas to stay healthy:

• Absorb vitamin D from sunlight (15 minutes everyday!)
• Get adequate exercise
• Remember to hydrate
• Consider supplements: meeting some vitamin and mineral needs can be hard in a plant-based diet

Still have questions? You can book a free discovery call with a Dietitian today to get one on one answers and ask more about your personal diet!