Vegan food pyramid: A balanced diet

Vegan food pyramid: A balanced diet
Savvy Maria

Savvy Maria

A teacher living in Cyprus trying to spread the vegan message and make the world a better place for human and non-human animals. Nutrition enthusiast, vegan foodie, panda obsessed & crazy dog lover
Savvy Maria

Generally speaking, it can be argued that a plant-based diet is healthier than a carnivorous diet. Today we will have a look at the vegan food pyramid to make sure that our eating habits meet our dietary needs.

Balance and moderation are key. There can be healthy and unhealthy vegans just like there are healthy and unhealthy omnivores. The human body needs a variety of nutrients, minerals and vitamins in different quantities and you need to know to provide.

With Vegans increasing in numbers in the past few years, the food industry has taken notice and started catering not only to their needs, but also to their desires. You can find vegan junk food in practically every supermarket.

Vegan junk food can be as processed and as rich in sugar and fat as regular junk food. That is not to say that you shouldn’t have any! But, these food groups should be consumed in low quantities.

On the other hand, fruit, vegetables and whole grains should account for more than 50% of your daily diet.
Let’s have a look at the vegan food pyramid and break it down.

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  • The whole grains category which can be seen at the bottom of the vegan food pyramid includes foods like bread, oats, rice and pasta. You should be consuming between 180-230 g of carbohydrates a day. Whole grains do not only provide us with the complex carbohydrates we need, but also protein, zinc and B vitamins. Building your meals around a whole grain dish can make them both healthy and flavorsome! Can you think of anything better than a bowl of pasta with basil and tomato sauce? Mmm, my mouth just filled with saliva…




  • One or two portions of legumes, nuts, seeds and beans should be included in your daily diet. As you can see it’s a big part of the vegan food pyramid. Peas, beans, lentils, almonds and olive oil are great examples. And let’s face it, who can resist digging in the peanut butter jar? This food category provides you with iron, protein, calcium, zinc, B vitamins and essential oils.

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  • Fortified dairy substitutes should be consumed in moderation as they are usually high in sodium and fat. On the plus side they are very rich in calcium.


  • Finally foods rich in sugar and fat should generally be avoided in large quantities as they have very low nutritional value. Remember to read the nutritional information labels on whatever you buy as many foods you normally thought were sugar-free, tend to contain ‘hidden’ sugars. Stay tuned as soon we will be adding some low cal – low sugar delicious desserts to our recipe section so you can indulge guilt-free!
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Also you can find some great vegan treats using the links below:

Organic Dark Chocolate Spread

Organic Vegan Chocolate Vanilla White Rice Choc

Naturya Organic Cocoa Nibs

Plamil Dairy Free Organic Alternative to Milk Chocolate Spread

Paleo 100% Vegan Box by eat Performance (hampers gift basket with organic groceries, no added sugar, gluten free, lactose free, superfood)

If you have any queries please feel free to send me to send me an email or leave your questions in the comment section below. I would be more than happy to address them.




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I love this blog! I follow a whole foods vegan diet. It really does make you feel good when you eat the right foods.