Fruit
3 or more servings daily.
Raw whole fruits provide maximum nutrition.
And 4 oz. juice = one fruit serving.
Legumes & Nuts (aka beans, lentils, peas)
2 or more servings daily.
1/2 cup cooked legumes = one serving.
2 tablespoons nuts = one serving.
Remember: 8 oz. soymilk counts as a serving because it’s made from soybeans.
Vegetables
3 or more servings daily.
1/2 cup cooked veg or 1 cup raw veg = one serving.
Whole Grains
5 or more servings daily.
Popular choices are: bread, pasta, rice, corn, barley, cereal, tortillas, and quinoa.*
*Though super nutritious, quinoa is not a true grain. Curious? Discover why it’s one of several pseudograins.
LEARN MORE ABOUT NUTRITION
Vegan and Vegetarian Health Guide
Excellent health begins here.
Nutrition MD
Simple step-by-step meal ideas for getting started.
Basic Vegan 411
Covers dietary needs of both kids and grownups.
Frequently Asked Questions About Veg Nutrition
From everything about B12 to soy.
