Base of the pyramid is comprised of foods that should be equally the basis of our food (cereals) and should be consumed more often. While it may seem at first glance it is necessary to eat many foods, in fact, a simple slice of bread equals one serving and the recommended 6 days of cereals and several food products, which belong to two groups andalusia, andalusia're getting the ingestion both nutrients at once, such as vegetables and calcium-rich foods (eg broccoli, spinach or other).
Grains (6-11 servings):
pasta, rice, bread, pastry, breakfast cereals, wheat, corn, oats, rye, quinoa, amaranth , spelled, millet, muesli, cous cous, etc..
What counts as a serving of cereal?
1 slice of bread 1 serving = 1 bowl of breakfast cereals
1 ration = 1 / 2 bowl of cooked grains: rice, pasta, etc..
Choose mainly whole grains
. Some examples are brown rice, quinoa, oats, wheat, rye and whole grain cereals and breads.
Group 2: Vegetables (3 or more servings):
spinach, cabbage, watercress, peppers, tomatoes, chard, potatoes, onions, celery, carrots, asparagus, cabbage, etc.
What counts as a serving of vegetables?
1 / 2 cup (120 ml) vegetable
1 cup (240 ml) salad
3 / 4 cup ( 180 ml) juice
Consumes a wide variety of vegetables. Include raw vegetables every day. The green vegetables are good sources of folic acid and calcium.
Group 3: Fruits and Nuts (2 or more servings):
oranges, apples, bananas, strawberries, kiwis, grapes, mangoes, avocados, pears, apricots, nectarines, Orejón apricot, plum, dried figs, raisins, etc..
What counts as a serving of fruit?
1 1 / 2 apple, banana, orange, pear
1 / 2 cup ( 120 ml) fruit
3 / 4 cup (180 ml)
juice 1 / 4 cup of nuts
consumes a wide variety of fruits, including those rich in vitamin C. Citrus fruits, strawberries, kiwis, papayas, mangoes and other fruits are rich in vitamin C.
Group 4: foods high in calcium (6 to 8 servings):
broccoli, spinach, fortified soy milk, tofu, vegetable margarine, orange juice fortified with calcium, dried figs , sesame tahini, molasses, etc..
What counts as a serving of foods rich in calcium?
1 / 2 cup (120 ml) of soy milk fortified
1 / 4 cup (60 ml) of enriched
tofu 1 / 2 cup (120 ml) orange juice enriched
1 / 4 cup (60 ml) almond
3 tablespoons (45 ml) butter almond < BR> 2 tablespoons (30 ml) sesame
1 cup (240 ml) of calcium-rich green vegetables (broccoli, cabbage, spinach, cabbage, watercress, etc..) cooked or 2 cups (480 ml) if they are raw
1 cup (240 ml) of calcium-rich vegetables
1 / 4 cup (60 ml) dried seaweed
1 tablespoon (15 ml) molasses 5 figs
Many of these foods are common to other groups (such as vegetables and legumes). Include calcium-rich foods at each meal.
Group 5: or alternative to vegetables legumes (2 to 3 servings):
chickpeas, lentils, soybeans, tempeh, tofu, beans of various kinds, peas, pistachios, almonds, peanuts, etc..
What counts as a serving of vegetables?
1 cup (240 ml)
cooked vegetables 1 / 2 cup (120 ml) of tofu or tempeh 1
3 tablespoons (45 ml) butter or hazelnut
seeds 1 / 4 cup (60 ml) of nuts and seeds
2 cups (480 ml) soymilk
For maximum benefit, consume a wide variety of foods rich in protein. Consume vegetables or fruits rich in vitamin C with these foods increases iron absorption. Nuts and seeds provide vitamin E and minerals.
Group 6: Other essentials (1 to 2 servings):
olive oil, sunflower, flax, walnuts, canola, B12-fortified products such as breakfast cereals, milk, juices , vegetable margarine, vegetable burgers, etc.. B12 supplements in addition to omega-3.
What counts as a serving of fatty acids?
1 teaspoon of flax oil
canola oil 3 tablespoons ( 45 ml)
walnuts 1 cup (240 ml) soybean
Vitamin B12 fortified foods (breakfast cereals, milk, juices, etc.).. B12 supplement or fortified brewer's yeast in a medium rich in B12.
Pay attention to these important nutrients. The best source of Omega-3 for the vegan is flax oil. Use it in salads or with vegetables, potatoes or cereals. You can take a B12 supplement to ensure you get enough of a way.
Consume a variety of certain foods from all groups , ensuring sufficient nutrients, phytochemicals and fiber, and making meals more interesting.
Limit the use of saturated fats, oils, sugar and salt.
consume whole grains rich in minerals.
Using water to cook vegetables to make soups and creams, and exploiting minerals and vitamins.
Drink 6 to 8 glasses of fluid a day.
Develop physical activity every day.
* This document is courtesy of ALA- Alternative for Animal Liberation Antiespecista Published in the Bulletin of May 19, 2004 www.liberacionanimal.org