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Vegan Food Guide
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Note that some foods are in both groups and therefore count towards both categories; for example, broccoli counts as both a 'Vegetable' serving and a 'Calcium-Rich Foods' serving.
 
Vegetables & Fruits: at least 8 servings; eat a wide range of colors for maximum nutritional benefit. Brightly colored fruits and vegetables have the most disease-fighting phytonutrients. Greens are especially important.
 
Examples of one serving: 1 large fruit or vegetable (eg. tomato, bell pepper, apple, peach); 3 small fruits (eg. plums, apricots); 1 cup fresh or cooked vegetable or fruit (eg. carrots, yams, berries, pineapple); 2/3 cup fruit or vegetable juice (eg. tomato, orange, grape); 2 cups cooked greens (eg. broccoli, spinach, kale); 4 cups raw greens (eg. romaine lettuce, spinach).
 
 
Grain Products: 4-6 servings daily, preferably whole grain; read labels to avoid hydrogenated oils, additives & preservatives.
 
Examples of one serving: 1 slice bread; 1 roll, pita bread, tortilla, chapati, roti, scone, hamburger or hot dog bun; 1/2 bagel; 1/2 cup cooked cereal; 3/4 cup ready-to-eat cereal; 1/2 cup cooked pasta, rice, quinoa or other grain; 1 small or 1/2 large pancake, waffle or muffin; 2 Tbs wheat germ; 2 to 6 crackers.
 
 
High Protein Foods: 3-4 servings; use ORGANIC soy products in moderation only (not daily) and in minimally-processed form (eg. tofu, tempeh, edamame). Most non-organic soy is genetically modified and should be avoided. Do NOT use isolated soy protein or products made with it.
 
Examples of one serving: 1/2 cooked legumes (beans or lentils); 1/2 cup cooked quinoa; 3 oz seitan; 3 oz. tofu or tempeh; 1 non-soy veggie burger; 4 Tbs nuts or seeds; 2 Tbs nut or seed butter; 1 Tbs vegan non-soy protein powder.
 
 
Calcium-Rich Foods: 6 servings from a variety of sources.
 
Examples of one serving: 1/2 cup calcium-enriched milk substitute (eg. almond milk, rice milk); 2 Tbs almond butter; 1 oz. almonds; 1 cup cooked greens (broccoli, bok choy, turnip greens, kale, sui choy [Chinese cabbage]); 2 cups raw greens (sui choy, broccoli); 1 cup cooked legumes (baked white beans, navy, great northern, scarlett runner, trout beans); 1-1/2 cup cooked legumes (black turtle, garbanzo, pinto, butter, kidney beans; black beluga lentils); 5 dried figs.
 
 
Omega-3 Fatty Acid Sources: 1 serving
 
Examples of one serving: 3 Tbs walnuts or pumpkin seeds; 1/2 tsp flax seed oil.
 
 
Vitamin B-12: Supplements or fortified food.
 
 
Vitamin D: Supplements or fortified food; or summer sunlight on hands & face: for light skinned people, 10-15 minutes daily; for dark-skinned people, 1/2 hour or more daily.

 

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