Healthy Diets

A healthy vegetarian or vegan diet needs to be balanced.

For a healthy non – meat diet, it is recommended to have 4 food groups in your diet.

  1. Vegetables
  2. Fruits
  3. Grains
  4. Protein

Vegetables – at least 4 servings

Eating a variety of colourful veggies will make sure you have enough nutrients in your body. It is recommended to eat four servings a day. One serving is about 1/2 cup of cooked, 1 cup raw, or 1/2 cup vegetable juice every day.

Fruits –  at least 2 servings

Most fruits are a great source of vitamin C and antioxidants. You should eat about 2 servings. One serving would be like a 1 cup sliced, 1/4 cup dried, or 1/2 cup juice.

Grains – about 4 – 6 servings

Most whole grains provide vitamin B, fibre, minerals, protein, and antioxidants. You should eat about 4 – 6 servings but this can vary with how active you are and if you feel like you need more or less grains. A serving would be like a slice of bread, 1/2 cup cooked grains, or 1 ounce cereal.

Protein – about 4 servings

Proteins can be legumes, nuts, and seeds if you are partaking in a vegan diet or if you are a vegetarian you could add egg yolks and whites. Some examples of legumes are soybeans, garbanzo beans, alfalfa, and peas but there are a lot of other legumes. A serving is about 1/2 cup cooked beans, 4 ounces tofu or tempeh, 1 cup soymilk, or 2 T nut or seed butter.

-I am not a nutritionist so you should not rely on this for an exact diet. Make sure to consult your doctor before changing your diet-