Vegan food (100 % vegetable origin) is nutritionally complete, free of animal products such as meat, eggs and dairy. Vegetarian and vegan food is important in all periods of life, including pregnancy.
Food pyramid includes at its basis several kinds of fruits and vegetables, which should be consumed more than once a day. For vegan people the original food pyramid is not the main scheme to follow as it includes also meat and meat products. That’s why we are going to see the following vegan food pyramid.
First of all we can see food at the bottom of our vegan pyramid. Here we can find fruit and vegetables. More specific tips are eat raw fruit and vegetables to preserve their nutrients.
On the second level we find carbohydrates, such as pasta, bread and rice. Kamut, oat, corn and barley are other good examples. Remember to prefer “brown food” (where available) instead of white one.
On the third level we find dairy substitutes, such as soy and almond milk. Also peanut butter and tofu are good choices. The last one can be eaten as meat substitute and it can be cooked in a frying pan. On this level we can also find chickpeas and beans, peas and nuts.
At the top level we find butter and oil, which should be used with moderation.
By following a balanced diet will be possible, even if meat is no eaten at all, to have a complete nutritive intake every day, with right levels of proteins and vitamins among the others, which is good for long-term health, from head to toe.