Vegan Food Guidelines - VeggieBoards
Forum Jump: 
 
Thread Tools
#1 Old 08-27-2010, 02:42 PM
Veggie Regular
 
ElaineV's Avatar
 
Join Date: Aug 2010
Posts: 4,026
I'm assuming this hasn't already been posted. I did a search and couldn't find it. Sorry if it's a duplicate, though.

Ginny Messina, a well known vegan Registered Dietitian, published an updated vegan food guide. This guide is particularly useful for new vegans, but it's also good for vegans who want to eat more healthily and for nonvegans (friends and family members) who are curious about healthy vegan eating.

The general guidelines are as follows:
* Grains: 6 or more servings per day
* Legumes, Nuts, & Soyfoods: 5 or more servings per day
* Vegetables: 4 or more servings per day
* Fruits: 2 or more servings per day
* Fats: No minimum amount; you dont have to include these foods in your diet, but its fine to have a few servings every day.
* Also, eat some fortified foods, supplements, etc. to ensure adequate intake of vitamin B12, iodine, and vitamin D.

Want to know how big a serving is? Curious about calcium? Check out Messinas website for more details. Here's the link:
http://www.theveganrd.com/food-guide-for-vegans

For the record, these guidelines are similar to other respected expert guidelines such as the ADAs suggestions and the USDAs suggestions. Those guides are here:
http://www.eatright.org/Public/content.aspx?id=6374
http://www.mypyramid.gov/downloads/T...anTipsheet.pdf
ElaineV is offline  
Sponsored Links
Advertisement
 
#2 Old 08-27-2010, 03:11 PM
Veggie Regular
 
creep's Avatar
 
Join Date: Jan 2010
Posts: 1,254
I would think that the vegetables and fruits should be higher and the grains should be lower.

You're gonna make me puke my pants.
creep is offline  
#3 Old 08-29-2010, 06:59 AM
Veggie Regular
 
Killer_queen's Avatar
 
Join Date: Aug 2010
Posts: 906
Quote:
Originally Posted by ElaineV View Post

I'm assuming this hasn't already been posted. I did a search and couldn't find it. Sorry if it's a duplicate, though.

Ginny Messina, a well known vegan Registered Dietitian, published an updated vegan food guide. This guide is particularly useful for new vegans, but it's also good for vegans who want to eat more healthily and for nonvegans (friends and family members) who are curious about healthy vegan eating.

The general guidelines are as follows:
* Grains: 6 or more servings per day
* Legumes, Nuts, & Soyfoods: 5 or more servings per day
* Vegetables: 4 or more servings per day
* Fruits: 2 or more servings per day
* Fats: “No minimum amount; you don’t have to include these foods in your diet, but it’s fine to have a few servings every day.”
* Also, eat some fortified foods, supplements, etc. to ensure adequate intake of vitamin B12, iodine, and vitamin D.

Want to know how big a serving is? Curious about calcium? Check out Messina’s website for more details. Here's the link:
http://www.theveganrd.com/food-guide-for-vegans

For the record, these guidelines are similar to other respected expert guidelines such as the ADA’s suggestions and the USDA’s suggestions. Those guides are here:
http://www.eatright.org/Public/content.aspx?id=6374
http://www.mypyramid.gov/downloads/T...anTipsheet.pdf

Who is gonna follow those guidelines daily? Even I can't.

8/3/2010 is the last time I consumed meat.
8/4/2010 is when I became a full blown Vegetarian and I couldn't be more proud.
Killer_queen is offline  
Sponsored Links
Advertisement
 
#4 Old 08-29-2010, 06:17 PM
Veggie Regular
 
epski's Avatar
 
Join Date: Apr 2003
Posts: 12,374
These are super-easy guidelines to follow. People often don't realize what a serving size is.

You can also check out the Boston Vegan Association's Demystifying Vegan Nutrition: A Starter Guide, which is relatively short, simple, and addresses the same basic topics.
epski is offline  
#5 Old 08-30-2010, 10:54 AM
Veggie Regular
 
ficbot's Avatar
 
Join Date: Sep 2006
Posts: 754
I never have trouble getting minimum amounts of anything except vegetables. So what I did was I made up a bunch of meals that were mix and matchable (e.g. I usually get two grains, a fruit and a dairy substitute at breakfast so I have different meals made up that all provide that) and then I usually, unless I am going out or trying a new recipe, choose a meal from that list. I do measure my grains because I can over-do those otherwise and gain weight but I do not restrict myself on fruits and vegetables. For example I had a salad at lunch that called for about 1/4 cup peppers and I took that for a guideline as to ratio (e.g. it was not a salad of mostly peppers) and just chopped up a piece of a pepper without measuring. Most people are not going to get fat from a few extra spoonfuls of vegetables or a handful of berries if they want a snack! But I do measure things like grain servings and salad dressing, nuts, raisins, smoothie ingredients.
ficbot is offline  
#6 Old 08-30-2010, 01:33 PM
Veggie Regular
 
Doktormartini's Avatar
 
Join Date: Jul 2007
Posts: 3,456
Quote:
Originally Posted by phi View Post

If you want optimal health, then yes, but if you're a government worried about feeding all its subjects, grains are cheaper to produce and easier to store.

Totally agree with you.

“May all sentient beings be free of pain and suffering.  May all sentient beings experience eternal joy and happiness.  gate gate pāragate pārasaṃgate bodhi svāhā.”
http://www.facebook.com/doktormartini
http://twitter.com/#!/MartyBaureis
http://doktormartini.tumblr.com

Doktormartini is offline  
Reply

Quick Reply
Message:
Options

Register Now

In order to be able to post messages on the VeggieBoards forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.
User Name:
If you do not want to register, fill this field only and the name will be used as user name for your post.
Password
Please enter a password for your user account. Note that passwords are case-sensitive.
Password:
Confirm Password:
Email Address
Please enter a valid email address for yourself.
Email Address:

Log-in


Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page


Forum Jump: 

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off