Food guides are tools people can use to help them plan healthful diets.
The first food guides, published by governments, were not created with vegetarian or vegan diets in mind. They focused on milk, fruit, vegetables, cereals and bread, and meat and fish (including eggs). Over time, the names of these categories evolved. In Canada's Food Guide to Healthy Eating, there are meat and alternates, and milk and milk products. In the United States, the Dietary Guidelines for Americans and mypyramid.gov use a high-protein food group called meat and beans.
Still, vegetarians and their families can find it hard to adapt these meat-centred food guides to their needs. For vegan diets, these guides are impossible to follow without relying heavily on processed, fortified foods or supplements.
Vegetarian-Specific Food Guides
Vegetarian and vegan diets can be healthy and nutritionally complete without eating fortified, processed foods. Whole foods, in appropriate combinations, can supply everything all types of vegetarians need.
To simplify meal planning for vegetarians (and especially vegans), several reputable organizations have created vegetarian food guides – complete with new food groups.
Choose one that works for you, then print it out and post it on the fridge for a daily reminder.
1. The Dietitians and Canada and American Dietetics Association: A New Food Guide for North American Vegetarians (2003)
The stance of the official Dietetic organizations in Canada and the United States is that well-planned vegetarian or vegan diets are appropriate for every stage of life. Thoroughly researched and written, this is a food guide you can trust.
Best for:
- All types of vegetarians, including vegans
- Parents who are concerned about their kids getting specific nutrients
- People who like to plan their diets in detail
- Women who are pregnant or breastfeeding
Categories:
- Grains; legumes, nuts and other protein-rich foods; vegetables; fruits; fats.
- Calcium-rich foods are incorporated into each category. For example, cheese and cooked soybeans are high-protein foods but also contain significant amounts of calcium.
This is the only guide that supplies specific amounts of food and a specific number of servings.
2. Mayo Clinic Vegetarian Diet Pyramid (2008)
- Vegetarian diet article and Diet Pyramid
Best for:
- All types of vegetarians, including vegans
- People who like general guidelines and don’t like getting too specific with measurements
Categories:
- Fruits and vegetables; whole grains; legumes and beans; nuts and seeds; egg whites, soy and dairy; plant oils; eggs and sweets.
The Mayo Clinic’s guide doesn’t specify specific amounts of foods (or nutrients) to eat; it simply recommends broad categories of foods either daily, at every meal, or weekly.
3. Loma Linda University’s My Vegetarian Food Pyramid (1997)
Best for:
- Experienced vegetarians who know what types of foods are available and know the basics of nutrition
- People who want rough guidelines without having to measure or weigh their foods
- Ovo-lacto vegetarians
Categories:
- Whole grains; legumes; vegetables; fruits; nuts and seeds; vegetable oils; dairy; eggs; sweets.
- Includes a reminder for vegans to include a reliable source of vitamin B12 in their diets.
The “tip” of this pyramid includes optional additions to a vegetarian diet: dairy, eggs, vegetable oils and sweets. The “base” includes the building blocks of a healthy diet: whole grains, and unprocessed legumes, vegetables, fruits, nuts and seeds.
