With the rise of diets Vegetarian y vegan, we have rethought the importance of plant-based foods. That is why we have sought information on the plant-based food pyramid. This tries to organize and show from smallest to largest the amount of food to consume. Do you want to know the order of this pyramid? Here you are going to do it.
What is the plant-based food pyramid like?
We all know what the food pyramid is. It is a tool that shows in a simple and graphic way different levels of food. Sorted according to the quantity and frequency in which they should be consumed. More and more people choose a vegetarian or vegan diet. That is, based on vegetables or other non-meat products nor from animals. Therefore, what would the plant-based food pyramid?
Feeding is essential for our health. We must follow a diet balanced, in addition to being varied. The latter being a fundamental requirement to provide our body with the nutrients it needs. To achieve this, it is important to know the food groups. Also, as the proportions in which you have to ingest them. Especially if we have decided to eliminate foods of animal origin from our diet. With the motive of balance nutrients.
Fruits and vegetables
As in the traditional, in the plant-based food pyramid the base is fresh fruits and vegetables. These must be present at all meals of the day. Furthermore, it is recommended that at least the half of the plate vegetables are present at each lunch and dinner. In addition, they should include raw vegetables at least once a day. These can be displayed in various ways such as salads or gazpachos. The best thing would be to alternate a serving of raw vegetables with another cooked.
Carbs
They should represent around a 25% of total of the food consumed. That is, they are fundamental in the plant-based food pyramid. Located only one step above. It has less representation, but they are still very important. In this section we include: bread, pasta, rice, potatoes, other tubers and any type of tubers. As advice, we recommend choosing whenever possible whole grains. Because they are richer in minerals, fiber, and essential fatty acids.
Proteins
They are at the same level of hydrates. Representing the other 25% of the amount that we should ingest daily. Being a plant-based food pyramid, proteins from meats they cannot be rescued. Therefore, we have to resort to vegetables, tofu, tempeh, nuts and plant-based products. In other words, foods such as hamburgers or vegetable meatballs that imitate the taste of meat, chicken or fish.
In the case of being flexitarians, you could add animal protein from time to time. However, new sources of alternative protein allow us acquire the nutrients necessary. In a healthy and complete way. In addition, they give us the opportunity to enjoy the experience of meat flavor using only vegetables.
Fats
They are located in the highest for the plant-based food pyramid. As in the traditional. Healthy fats are essential for proper functioning of our organism. As long as they are consumed in small quantities. Virgin olive oil should be prioritized over the rest. Also, the lack of omega-3 from fish could be supplemented with a small amount of nuts. In addition to the vitamin supplement B12, necessary for vegans.
Benefits of a plant-based diet
- Reduces the risk of diabetes Type 2
- Increase the longevity and fertility
- Reduces the risk of cardiovascular diseases and some types of cancer
- It is a diet that protects the environment and animals
- It is an easy diet to follow and maintain
- It is a diet rich in water, phytonutrients, vitamins A, C, fiber and potassium.
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Disadvantages of the plant bassed diet
- Requires Supplements with vitamins and minerals. Like Vitamin B12
- Requires a good knowledge of nutrition to find the proteins more complete vegetables.
Following a vegetarian or vegan diet is a individual decision. In which only doctors and experts can have an opinion. However, as we have read here, there are more pros than cons. And the latter can be fixed. That is, the disadvantages of plant-based diets can be fixed. For example, with Food supplements. In addition, there are more and more appetizing alternatives to meat. It is not necessary to give up the flavor of meat, with steaks, hamburgers and other products made with vegetables. What do you think?
