Healthy Vegetarian Eating
The Four New Food Groups
In 1956 the United States Department of Agriculture (USDA) introduced the basic four food groups and called them the Food Pyramid. Since then, studies and research have uncovered new facts including the importance of fibre, the harmful effects of trans fatty acids and the powers of phytonutrients found in plant-based foods. We have also discovered the plant kingdom provides excellent sources of nutrients, such as protein and calcium, we once thought were only found in animal products.
The USDA revised its recommendations for both animal products and vegetable fats. Then in 1991 the Physicians Committee for Responsible Medicine (PCRM) published its own guidelines based on research that suggests regular consumption of animal products and vegetable fats poses serious health risks. The Four New Food Groups is a no-cholesterol, low fat, healthy vegetarian eating plan supplying an average adult’s daily nutritional requirements including substantial amounts of fibre.
Heart Disease, Strokes and Cancer
Research has shown that incidences of heart disease, stroke and cancer, all major causes of death in the US today, are dramatically lowered among populations consuming a primarily plant-based diet. Obesity and weight problems are also be better controlled by those following the New Four Food Group recommendations which are fruit, legumes, vegetables and whole grains.
Fruit
Fruit is rich in fibre, vitamin C and betacarotene. The recommended servings are three a day and should include at least one serving of fruit high in vitamin C such as citrus fruits, strawberries or melon. Whole fruits are preferable to juices as they contain much fibre. One serving size is one medium piece of fresh fruit, or ½ cup of cooked fruit.
Legumes
Legumes are all good sources of fibre, protein, iron, calcium, zinc, and B vitamins. Legume is another name for beans, peas and lentils and includes: chickpeas, soymilk, navy beans, kidney beans, soy beans and milk, tempeh and texturized vegetable protein. The recommended servings are two a day. One serving size is ½ cup of cooked beans, four ounces of tofu or eight ounces of soymilk.
Vegetables
Vegetables are packed with phytonutrients and provide good sources of vitamin C, betacarotene, riboflavin, iron, calcium and loads of fibre. Particularly good sources include dark leafy greens such as broccoli, kale, mustard, spinach, chard and turnip greens and dark yellow or orange vegetables such as carrots, butternut squash and sweet potatoes which have high levels of betacarotene. The recommended servings are at least four a day. A serving size is one cup of raw vegetables or ½ cup of cooked.
Whole Grains
Whole grains are rich in fibre, are complex carbohydrates as well as protein and contain good levels of B vitamins and zinc. Good sources include bread, wholegrain rice, oats, corn millet, barley, quinoa and bulghur wheat. The recommend servings are five or more a day. One serving size is ½ cup of rice or grain, one slice of bread and one ounce of dry cereal.
Healthy Vegetarian Eating
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