The Whole Food Vegan Food Pyramid
Nuts & Seeds
2 Servings [1 serving = 1oz.]
You can get enough essential fats by including just 1 tbsp of flaxseeds, chia seeds, or walnuts into your diet – the rest is for enjoyment and energy purposes.
3+ Servings [1 serving = ½ cup cooked]
This category includes beans, lentils as well as hummus, tofu, and soy milk etc. Emphasize the whole food here as well and increase your servings if wanted.
4+ Servings [1 serving = ½ cup chopped]
Enjoy the full spectrum and choose fresh over dried. Limit fruit juices. Increase your servings if you have a huge sweet tooth!
5+ Servings [1 serving = ½ cup cooked or 1 cup raw]
Eat the rainbow! Leafy greens and cruciferous vegetables are especially nutrient dense. Eat abundantly from this category.
6+ Servings [1 serving = ½ cup]
Emphasize whole-grains like brown rice, quinoa, millet, wheat berries etc. eat them until satiated and increase your daily servings to suit your energy needs.
Foods to emphasize in general
Why plant based foods?
Industrial animal agriculture occupies more than half of the worlds arable land resources, expels more greenhouse gas emissions than the entire transportation sector and uses the majority of our fresh water stores.
Industrial agriculture slaughters 24 million farm animals each day for human consumption.
Nobel Prize winner Elizabeth Blackburn found through groundbreaking research that a vegan diet caused more than 500 genes to change in only three months. turning on genes that prevent disease and turning off ones that cause breast cancer, heart disease, prostate cancer and other illnesses.