Everyone knows them, but many people – both vegans and omnivores – find it difficult to actually implement the recommendations of the food pyramid. A balanced diet supports growth and development in childhood and the maintenance of complex metabolic processes in adulthood, and in the best case, nutrition can even prevent disease. The same recommendations apply for vegans as for everyone else. Of course with special attention to the group of proteins that differ in animal or vegetable origin and that vegans deliberately omit and replace.
Anyone can have a vegan supply of all nutrients every day, although vitamin B12 must be supplemented. The food pyramid has proven to be a simple system for orientation that is suitable for everyday use. The model illustrates what a balanced and healthy vegan diet looks like, so that theoretical nutritional recommendations can be translated into practical eating behavior. The model can be used to check and improve your own nutritional behavior – without weighing, counting calories or calculating nutrients. So that in the end you are supplied with all macronutrients (carbohydrates, protein and fat) and all micronutrients (vitamins, minerals and secondary plant substances) and are protected as well as possible against diet-related illnesses.
The principle of the vegan food pyramid is simple: it consists of five levels with a total of six food groups. When evaluating and classifying individual foods, the focus is usually on low energy and high nutrient density. Foods that are further down can therefore be consumed in abundance. The higher up foods are, the less of them there should be on average in the daily diet. However, they are still important for the nutrient supply (with the exception of the fifth level).
The aim is therefore to consume food of the appropriate quality and quantity from the individual groups in a balanced ratio. The composition of the individual meals and the distribution throughout the day can then be completely tailored to personal taste, habits and individual energy requirements.
BASIS: BEVERAGES
The basis of a healthy vegan diet is sufficient fluid intake. Water and other non-alcoholic, low-calorie drinks such as herbal and fruit teas or well-diluted juice spritzers are recommended.
LEVEL 1: VEGETABLES AND FRUITS
Eating plenty of fruit and vegetables has been proven to reduce the risk of cardiovascular disease and cancer. The reason: they are ideal suppliers of vitamins, minerals, fiber and secondary plant substances, which also have anti-inflammatory and cancer-preventing effects. In addition, vegetables and fruit with a low energy content ensure good satiety. A large proportion of fruit and vegetables should be eaten fresh and unheated and should be seasonal, regional and organic wherever possible.
LEVEL 2: CEREALS AND POTATOES
Cereals, pseudo-cereals, rice, corn or potatoes (especially whole grain products) provide important minerals and vitamins, fiber and complex carbohydrates. Cereals and potatoes are also important sources of protein in a vegan diet. Highly sweetened breakfast cereals, muesli mixes and muesli bars are classed as level 5 sweets due to their high sugar and fat content.
LEVEL 3: VEGETABLE PROTEIN PRODUCTS, NUTS AND SEEDS
Pulses are important sources of protein. In addition to unprocessed beans, peas and lentils, minimally processed soy products such as fermented tofu and tempeh, soy drinks and yogurts can also contribute to the protein supply. More highly processed meat alternatives, for example made from pure wheat protein (known as seitan), lupin protein or pure soy protein, should only be consumed in small quantities or preferably avoided altogether. In addition to protein, nuts and seeds also provide important vitamins and minerals and are rich in essential fatty acids (due to their high energy content, they should be consumed daily, but in moderation).
LEVEL 4: OILS, FATS AND SALT
The consumption of spreadable and frying fats, highly heated oils, high-fat vegetable cuisine or vegan mayonnaise should be avoided altogether. Instead, give preference to natural oils. Flaxseed, rapeseed, hemp, soybean, algae and walnut oils are particularly recommended, as they are rich in omega-3 fatty acids. Sea salt with iodized algae additives or iodized table salt serve as a good source of iodine and should be used exclusively. Algae with a medium iodine content (e.g. nori algae or spirulina microalgae) can also be regularly included in the diet.
LEVEL 5: SWEETS, SNACKS
Sweets, chocolate, cakes and pastries, potato chips, chips, but also ready meals, soft drinks, energy drinks or sweetened breakfast cereals are among the extras. They should be consumed as rarely as possible, in small quantities and consciously.
NOTE
The American Dietetic Association
and Nutrition and the Canadian Dietetic Association made the following statement back in 2003: “Well-planned vegan and other forms of vegetarian diets are appropriate for all stages of the life cycle, including pregnancy, lactation, early and later childhood, and adolescence.” This statement was later confirmed by others*.
*Source: Peta Germany; Langley 1999; Clements 2008; Klaper 2007; Dr. med. Janna Scharfenberg, VEGAN LOVE by Lauren WIldbolz, AT Verlag
