by ·

People who are considered Vegan need all the same essential nutrients that people who are not vegan do. However, to be Vegan, one not only does not consume meat or meat byproducts, one also has cut out all dairy products, as well. This, at times, can force people who are Vegans to become rather creative on how they receive their calcium and other essential nutrients. This is why Vegans have their own food pyramid. This helps guide those who choose this lifestyle to the path to receiving all the vitamins and minerals they would need to stay healthy.

In a Vegan food pyramid, there are six main food groups. Like a non-Vegan food pyramid, breads, fruits, and vegetables are still a vital part of a regular diet. However, instead of receiving servings of meat and milk everyday, Vegans search for calcium-rich foods and protein-rich foods to supplement these courses. Also, another part of the Vegan food pyramid is to take vitamins, such as Vitamin D, Vitamin B-12, and Omega-3 fatty acids. This adds to the necessary daily minerals one needs to receive. While a Vegan may receive some amount of calcium and protein in calcium-rich and protein-rich foods, this helps them reach the correct amount.

Calcium-rich foods are foods are not only restricted to dairy-like foods, such as soy, soy milk, and tofu. Calcium can also be found in the darker leafy green vegetables, such as artichokes, green beans, and broccoli. All of these things can bring much needed calcium to the body. Since the recommended in take for calcium is 1,000 milligrams per day, incorporating these foods in with one’s vegetables may be an easier tactic than trying to fit in several meals a day. It is very important, however, to make sure that one does in take a great deal of calcium per day to prevent the risk of fracturing bones and to create stronger overall bone health.

Protein-rich foods can include some of one’s comfort food favorites. For example, peanut butter is a great source of protein and vegan-friendly. The Vegan food pyramid suggests that one receives two to three services of protein-rich foods per day. Following the “nut” trend, all sorts of nuts, such as cashews, macadamias, peanut nuts, and pecans, all are a great source of protein, and a low-fat finger food, containing many healthy Omega-3 fatty acids, as well. Tofu can also double as a protein-rich food and a calcium-rich food. It only takes four ounces of tofu to equal 20 percent of one’s daily protein intake.

The Vegan food pyramid requires Vegans to receive the same essentials as a non-Vegan person, just in a different and more creative fashion. When one is Vegan, it is sometimes a challenge to retrieve the correct nutrients, but is not, by far, impossible. This lifestyle is not only animal-friendly, but also, very healthy and tasty. It is just a matter of one knowing where to retrieve all of the essential required food items for daily health.

Photo by karimian

Comments