Vegetarian Food Plate Guide

SoyChick

Vary the Vegetables Feature the Fruits Go Whole Grains Protect with Protein Calcium-Rich Dairy 2 ½ cups 2 cups 6 ounces 5 ½ ounces and Equivalents 2-4 cups Choose More: Vary the Choose More: Add more Choose More: Whole Choose More: All types of type, color and taste; colors to the rainbow: ber- grains include amaranth, lentils, nuts, peas, seeds, Choose More: Low choose a rainbow of ries, figs, plums, grapes, barley, brown rice, bulgur, many kinds of beans & fat milk, yogurt, ricotta colors such as asparagus, citrus, melons, pomegran- oatmeal, popcorn, qui- meat alternates from soy cheese, and other fresh broccoli, kale, squash, ate, apricot, mango, pear, noa, whole-wheat, yellow and/or grains & eggs. cheeses. Soy or seed carrots, tomato, turnip, peach, pineapple. corn. potato, & onion. equivalents of beverag- Choose Less: High fat & es, yogurt, and cheeses. Choose Less: Juice, fruit Choose Less: Processed salty foods like salted nuts, Choose Less: French fries pies and tarts w/ added grains, white pasta & rice, highly seasoned entrees. Choose Less: Whole-fat & breaded & fried veg- sugar & shortening. refined crackers, cereals Avoid fried foods. etables, such as onions & dairy such as milk, ice mushrooms. and baked goods. cream, cheese & cream.

© Dept of Nutrition & Dietetics, SAHP, Loma Linda University, Loma Linda, CA 92350, 2012, Adapted from USDA Dietary Guidelines for Americans 2010 and www.MyPlate.gov, 2011 MyPlateMyPlate VegetarianVegetarian FoodFood GuideGuide

Many Women Children, Boys Nutrients and Active Girls And Sample Serving Sizes Food Older Adults and Women Active Men Best Foods From g = grams ml = milliliters Contributed by Groups 1600 2000 2400 Each Food Group Calories Daily Calories Daily Calories Daily Each Group ¼ bagel, ½ English muffin, Whole Grains Carbohydrates 1/4 (4 oz) muffin, 1 slice (30g) bread, Amaranth, barley, brown rice, buckwheat, bulgur, (complex and simple), Go Whole Servings Servings Servings 3/4 cup (40g) dry unsweetened cereal, kamut, maize, millet, multigrain, oats, popcorn, B vitamins (thiamine, Grains 5 6 8 ¼ cup granola, ½ cup (100g) hot cereal, quinoa, rye, sorghum, teff, triticale, wheat, wild rice, riboflavin, niacin, 3-4 (30g) crackers, 1 (30g) chapatti, yellow corn folate), iron, protein, 6” tortilla, 1/3 cup rice or pasta fiber, and trace minerals 1 cup (50g) raw leafy vegetable salad Vegetables Carotenoids, vitamin C, ½ cup (50g) chopped raw vegetables Green: Asparagus, bok choy, broccoli, cabbage, collards, fiber, protein, potassium, Vary the Servings Servings Servings ½ cup (80g) cooked vegetables kale, mustard greens, okra, romaine, spinach, turnip greens folate, magnesium, vita- Vegetables 4 5 6 ¾ cup (100g) vegetable juice Orange: Carrot, pumpkin, rutabaga, sweet potato, squash min K, phytochemicals Unlimited – basil, cilantro, dill, ginger, Red: Beet, eggplant, radish, red cabbage & pepper, tomato oregano, parsley, rosemary, turmeric, etc. White: Cauliflower, garlic, onion, potato, turnip

1 medium (100g or 1 cup) whole fruit Fruits Vitamin C, carotenoids, 1 cup (100g) berries Blue-Red-Purple: Blueberries, blackberries, boysenberries, fiber, potassium, folate, Servings Servings Servings ½ cup (125g) lite or unsweetened canned cranberries, cherries, grapes, plums, prunes, raspberries, magnesium, flavonoids Focus on 3 4 4 or frozen fruit pomegranate, strawberries, watermelon Fruits ½ cup (100g) lite or unsweetened fruit juice Citrus: Grapefruit, kumquat, lemon, lime, orange, tangerine ¼ cup (35g) dried fruit Dry: Dates, figs, raisins, prunes Green: Honeydew, kiwi Orange: Apricot, cantaloupe, papaya, persimmon Yellow: Banana, durian, mango, peach, pear, pineapple 1 cup (240ml) non-fat or low fat milk Dairy or Alternatives Protein, calcium,

Delight in 1 cup (240ml) full fat, fortified soy milk Dairy Products: Low fat milk, yogurt, ricotta cheese, vitamins A, B2 , B12 , D Servings Servings Servings 1 cup (240ml) low fat or non-fat yogurt other fresh cheeses isoflavones, if soy Dairy 1½ cup (290g) low fat cottage cheese Fortified Dairy Alternatives with Vitamins D & B & 3 3 4 12 Equivalents ½ cup (125g) non-fat ricotta cheese Calcium: Full fat soy or tofu beverages, soy yogurt, 3/4 cup (165g) soy cheese soy cheese

Protein g Protein-rich Foods Protein, iron, zinc,

½ cup (100g) cooked beans 7 Beans: Adzuki, black, fava, kidney, lima, navy, pinto, soy vitamins B12, B6, E, niacin, Protect Servings Servings Servings ½ cup (100g) cooked lentils 9 Peas: Blackeyed, chick, lentil, pigeon, purple hull split complex carbohydrate, 3 5½ 6 ½ cup (100g) tofu 6 Meat Alternates: Grains with legumes, soymeats, fiber, linoleic acid, with 1 egg or 2 egg whites 7 tofu, edamame, meat analogs linolenic acid Proteins ¼ cup (35g) seeds, whole 7 Nuts: Almonds, pistachios, walnuts ¼ cup (28g) nuts 7 Seeds: Pumpkin, sunflower 2 tbsp (32 gm) nut butter 8

Fat g Healthy Vegetable Fats Vitamin E, Find ¼ cup (36g) avocado 5 Nuts & Seeds: Brazil nuts, cashews, filberts, flax seeds, linoleic acid, Servings Servings Servings 2 tbsp. (16g) flax seed, ground 5 macadamias, pecans, sesame seeds, pine nuts, walnuts linolenic acid Healthy 5 6 7 1 tbsp. (8g) nuts, chopped 5 Oils & Spreads: Canola, olive, soy and walnut oils Fats 11/2 tsp. (15g) nut butter 5 and margarine, salad dressings, and mayonnaise 1 tsp. (5 g) margarine, oil, mayo 5 Other: Avocado & olives

1/8 fruit pie (270 to 486 calories) Sweets Limit Intake Select Few Avoid unhealthy fats and minimize or 1 tbsp. fruit preserves (50 calories) Fruits: Dried or fresh fruit; fruit cobbler, fruit crisp Desserts contain large Sweets eliminate refined sugars to lose weight. ½ cup ice cream (111 to 377 calories) Desserts: Lite ice cream & sherbert amounts of calorie- 1.5 oz. chocolate bar (200 calories) loaded sugar & fat

PS130538 (8-15)