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Vegetarian Pyramid
Fats
oil,
2 servings margarine
1 tsp (5 ml)
Fruits
2 servings
Legumes, nuts, & other protein-rich foods
Grains 6 servings
Vegetables 4 servings
one medium fruit
cut up or cooked fruit 1/2 cup (125 ml)
fruit juice 1/2 cup (125 ml) dried fruit 1/4 cup (60ml)
fortified fruit juice
cooked vegetables 1/2 cup (125 ml) raw vegetables 1 cup (250 ml) vegetable juice 1/2 cup (125 ml)
earthsoft
calcium-rich foods
5 figs bok choy, broccoli,
bage, kale, mustar
or 2) cookert
cooked beans, peas or lentils 1/2 cup (125 ml) tofu or tempeh 1/2 cup (125 ml), nuts 1/4 cup (60 ml) 5 servings nut or seed butter 2 tbsp (30 ml), meat analog 1 oz (28 g)
bread 1 slice
cooked grain or cereal 1/2 cup (125 ml) ready-to-eat cereal 1 oz (28 g)
WARS 1/4 cup 125 jui soy milk00 mix
fik 1/2 cup (125 m eans 1/2 cup
almonds
FIC S27) You
tofu
(30 ml)
or sesame conan 2 ter
cap (325 m, air
calcium-fortified
breakfast cerea! 1 oz (28 g)
Making earth little softer
