Note: These daily servings are suggested by the American Dietetic Association in it's Position Paper on Vegetarian Nutrition. Some items in this chart are not appropriate for persons attempting to reverse heart disease, since they contain fat and cholesterol in amounts far higher than recommended in our Healthy Heart Handbook guidelines.


Food GroupSuggested daily servingsServing sizes
Breads, cereals,rice & pasta
  6 or more
  1 slice bread, 2 buns, bagel or English muffin
½ cup cooked cereal, rice, or pasta, 1 oz. dry cereal
 
   
   
Vegetables
  4 or more
  ½ cup cooked or 1 cup raw
 
   
   
Legumes
  up to 3
  ½ cup cooked beans and other
4 oz tofu or tempeh
 
   
   
Meat substitutes
   
  8 oz soy milk
2 Tbsp nuts or seeds*
 
   
   
Fruits
  3 or more
  1 piece fresh fruit
¾ cup fruit juice
½ cup canned or cooked fruit
 
   
   
Dairy products
  Optional- up to 3 servings daily
  1 cup low-fat or skimmed milk
1 cup low-fat or non-fat yogurt
½ oz low-fat cheese
 
   
   
Eggs
  Optional- limit to 3 or 4 yolks per week
  1 egg or 2 egg whites
 
   
   
Fats, sweets, and alcoholic beverages
  Go easy on these foods and candies
  Oil, margarine, & mayonnaise
Cakes, cookies, pies, pastries
Beer, wine, & distilled spirits
 
   
   
* These tend to be high in fat, so use sparingly if you are following a low-fat diet.

Daily food guide for vegetarians. Source: Eating Well- The Vegetarian Way. Chicago, Ill: American Dietetic Association; 1992.



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