Cooked vegetables Cooked

Cooked vegetables Cooked

Ingredients:
4 Raw vegetables ½ cup/125 ml
1 cup/250 ml Soynuts

Directions:
sErViNgs Vegetable juice ¼ cup/60 ml
½ cup/125 ml
lEgumEs, NuTs,
Cooked beans, peas, or lentils ½ cup/125 ml
ANd oTHEr
Tofu or tempeh ½ cup/125 ml
ProTEiN-ricH
Nuts or seed butter 2 tbsp/30 ml
Foods
5 Nuts ¼ cup/60 ml
Meat analog 1 oz/28 g
sErViNgs
grAiNs Bread 1 slice
6 Cooked grain or cereal ½ cup/125 ml
Ready-to-eat cereal 1 oz/28 g
sErViNgs
22
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INTRODUCTION
TO
ThE
VEGAN
wORlD
The pyramid on the facing page was protein, and when eaten over the course
developed by Virginia Messina, MPH, of the day they add up to usable, nour-
RD, member of the ADA’s Vegetarian ishing protein.
Nutrition Dietetic Practice Group. It’s a
It is instructional to look at protein-per-
nice, visual way to understand healthful
calorie ratios when comparing proteins.
eating, with a special emphasis on calcium,
Per 100 calories, spinach has 13 grams,
which can be an issue in vegan diets.
broccoli has 10.6, and tofu has 11.1. In
contrast, Cheddar cheese has 6.4 grams,
Protein
ground/minced beef has 8, and chicken
The single biggest myth about vegetarian
has 12.5. That means that 400 calories