Vegan Healthy Eating Guidelines
Print This Post
Ginny Messina, a well known vegan Registered Dietitian, published an updated vegan food guide.
This guide is useful for new vegans, vegans who want to eat more healthily, and for anyone curious about healthy vegan eating.
The general guidelines are as follows:
- Grains: 6 or more servings per day
- Legumes, Nuts, & Soyfoods: 5 or more servings per day
- Vegetables: 4 or more servings per day
- Fruits: 2 or more servings per day
- Fats: “No minimum amount; you don’t have to include these foods in your diet, but it’s fine to have a few servings every day.”
- Also, eat some fortified foods, supplements, etc. to ensure adequate intake of vitamin B12, iodine, and vitamin D.
Want to know how big a serving is? Curious about calcium? Check out Messina’s website for more details >>
For the record, these guidelines are similar to other respected expert guidelines such as the ADA’s suggestions and the USDA’s suggestions.
As a vegan myself, I think it’s irresponsible for a “dietitian” to claim that fats are unnecessary in a diet. Has she ever heard of “essential fatty acids”. Whilst nuts have been included in one category already, They should be stated in this category also as essential daily eating with flaxseeds.
organicivy – there is no need to seek out a dietary source of fat except in rare situations. If you eat a wide variety of plant foods you will get enough fat in your diet. It’s that simple.
The ADA does not even mention fat as an issue in a vegan or vegetarian diet. They only mention calcium, iron, protein, B12, and vitamin D.
These are some great tips! Being a vegan has many benefits, but it’s very important to make sure you eat enough, and that said, eat enough of the right stuff. Tasty Bite may be able to help in these instances, especially for those of you who are on the go. We’re a preservative-free, all natural, ready-made brand with ethnic dishes made from the simplest ingredients. Check out our website: http://www.tastybite.com for more information and recipes. Happy eating!
Maxine-TastyBite
Maxine,
I noticed that the products are high in sodium (with the exception of the simmer sauces). How is high sodium content “the right stuff”?