Food Guide Pyramid for Vegetarian Meal Planning

Food Guide Pyramid for Vegetarian Meal Planning
FATS, OILS, AND SWEETS --use sparingly candy, butter, margarine, salad dressing, cooking oil
MILK, YOGURT, AND CHEESE GROUP 0-3 servings daily* milk--1 cup yogurt--1 cup natural cheese--1 1/2 oz *Vegetarians who choose not to use milk, yogurt, or cheese need to select other food sources rich in calcium. For a list of calcium-rich foods, please see Figure 1.	DRY BEANS, NUTS, SEEDS, EGGS, AND MEAT SUBSTITUTES GROUP 2-3 servings daily soy milk--1 cup cooked dry beans or peas--1/2 cup 1 egg or 2 egg whites nuts or seeds--2 Tbsp tofu or tempeh--1/4 cup peanut butter--2 Tbsp
VEGETABLE GROUP 3-5 servings daily cooked or chopped raw vegetables--1/2 cup raw leafy vegetables--1 cup	FRUIT GROUP 2-4 servings daily juice--3/4 cup dried fruit--1/4 cup chopped, raw fruit--1/2 cup canned fruit--1/2 cup 1 medium-size piece of fruit, such as banana, apple, or orange
BREAD, CEREAL, RICE, AND PASTA GROUP 6-11 servings daily bread--1 slice ready-to-eat--1 oz cooked cereal--1/2 cup cooked rice, pasta, or other grains--1/2 cup bagel--1/2