Today, I started to think about the enriched foods that I am eating. I want to make sure I have a balanced diet, so I looked up the required daily foods for a plan-based diet.
FIGURE 1 Modified food guide pyramid for lactovegetarians and vegans.
Here are the daily requirements:
|Vegetarian Food Groups||Include at Least 8 servings per day of the calcium-rich foods in this column when you make you choices from the Vegetarian Food Groups|
6 or more servings per day
A serving is 1/2 cup cooked cereal, pasta, rice or other grain, 1 ounce ready-to-eat cereal, 1 slice bread.
|LEGUMES, NUTS, & SOYFOODS:|
5 or more servings per day.
A serving is 1/2 cup cooked beans, tofu, tempeh, 1/4 cup nuts, 1 ounce mock meat, 2 tbsp nut or seed butter, 1/2 cup fortified soymilk.
|Fortified soymilk, tempeh, calcium-set tofu, almonds or almond butter, tahini, soybeans, soynuts.|
4 or more servings per day.
A serving is 1/2 cup cooked vegetable, 1 cup raw vegetable, 1/2 cup vegetable juice.
|Bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, okra, calcium-fortified tomato juice.|
2 or more servings per day.
A serving is 1 medium fresh fruit, 1/2 cup cooked or cut-up fruit, 1/2 cup fruit juice, 1/4 cup dried fruit.
|Calcium fortified fruit juice, dried figs.|
2 servings per day.
A serving is 1 tsp vegetable oil or soft margarine
|Include one serving of one food from the following list each day to meet needs for essential fats:|
1 tsp flax seed oil
1 tbsp ground flax seed
4 tsp canola oil
The food guide does not ensure that you will get enough vitamin B12, iodine, and vitamin D. So..
- Make sure that your food choices include:
- 2-3 servings per day or foods fortified with vitamin B12 OR
- A daily chewable B12 supplement providing at least 10 micrograms OR
- A weekly chewable supplement providing 2,000 micrograms.
- Be sure you are also getting 5 micrograms per day of vitamin D through supplements or fortified foods.
- Use iodized salt on your food (moderately, of course).
This is where I'm at, it's all food for thought.