Which is the best balance for a vegan?!
Here's 3...
1) 5 or more whole grains, 3 or more fruit, 2 or more legumes(legumes including fortified soy milk as well), and 3 or more vegetables.
2) 2 fat, 2 fruit, 4 vegetable, 6 grains, 5 legumes/ nuts/other protein rich foods.
or...
3) 2-3 fortified dairy substitutes, 2-3 beans/seeds/legumes, 6-11 whole grains/breads/rice/pasta/cereal, 2-4 fruit, 3-5 vegetable.
Answers: I've seen numerous results for a vegan food pyramid, like how many servings of each group I need each day. Any opinions on which is the best?
Here's 3...
1) 5 or more whole grains, 3 or more fruit, 2 or more legumes(legumes including fortified soy milk as well), and 3 or more vegetables.
2) 2 fat, 2 fruit, 4 vegetable, 6 grains, 5 legumes/ nuts/other protein rich foods.
or...
3) 2-3 fortified dairy substitutes, 2-3 beans/seeds/legumes, 6-11 whole grains/breads/rice/pasta/cereal, 2-4 fruit, 3-5 vegetable.
Number two. The first one does not give you enough protein from the legumes group, and the third one gives you way too many grains. Grains are good, but only to a point. As a vegan myself, I understand the importance of a well-balanced diet. You would be better off with a high amount of grain (like in the second), but with the five extra from number three concentrating on getting you an adequate amount of legume protein instead.
Honestly, I would still modify number two. Remember to keep your fats to unsaturated and non-trans and keep them at one or two. Two to three fruits is good, not too much sugar. Four vegetables is amazing, but remember to keep them at a high variety of colors to ensure a proper balance of vitamins. Six grains is a good level, not too much starch. I really like the emphasis on the high level of legumes in number two, so keep it up at around five...
However...
Number two, while it is a good diet, could leave you with inadequate calcium if not prepared very well. If you take it as-is, you must be careful to select foods that satisfy the pyramid and supply a high level of calcium. Otherwise, I would suggest adding two servings of some fortified dairy substitute daily. What you could do is take two servings of legumes and replace them with fortified soymilk.
Okay. Look, You have to take it like this...
Animals are the circle of life.. We need them in order for the human being body to survive. You need meat...
Vegans? I mean.. srly?
I know it might be sad eating an animal..but, its the circle of life (:
I've never eaten to a formula like that.
Common sense works best. Include more of what your body needs (complex carbohydrates, protein, fibre, water and vitamins and minerals of course) and less of the 'luxury' foods (saturated fats, trans-fats, refined flour, sugars, alcohol, salt) and you should be fine.
this is what Ive always followed and it has worked wonders for my health.
Veggie servings= 1 cup
Fruit servings= 3/4 cup
Grain servings= 1/2 cup if dry, "1" if something like bread, or 1 cup cooked.
Protein servings= 1/4 cup dry or 1 cup liquid. (This can include beans, nuts, seeds, soy, legumes, or other sources.)
Just make sure you get 4 servings of each per day.
LOL, eat meat, thats what you are supposed to eat.