Plant-Based Diet Food Pyramid: A Guide to Eating Plants

What is a Plant-Based Diet?

A plant-based diet is one that focuses on eating primarily or exclusively foods derived from plants. This includes vegetables, fruits, whole grains, legumes, nuts, seeds, and plant-based oils. Plant-based diets limit or eliminate animal products like meat, dairy, eggs and fish.

There are several types of plant-based diets including:

• Vegetarian - Eliminates meat, fish, and poultry
• Vegan - Eliminates all animal products including dairy and eggs
• Flexitarian - Mostly plant-based but occasionally includes animal products
• Mediterranean - Emphasizes fruits, veggies, whole grains, legumes, nuts, olive oil, and limits red meat

The common thread connecting these diets is an emphasis on minimally processed, nutritious whole plant foods.

Benefits of a Plant-Based Diet

Research shows that eating a nutrient dense, plant-forward diet offers many benefits including:

• Lower risk of heart disease, diabetes, and cancer
• Healthy weight management
• Reduced inflammation
• Increased energy

Plants provide antioxidants, fiber, unsaturated fats, carotenoids, protein, vitamins and minerals important for optimal health. Diets centered around vegetables, fruits, whole grains, nuts, seeds and legumes provide protection against chronic disease.

Heart Health

A plant-based diet reduces the risk of developing high blood pressure and coronary heart disease. Both the vegetarian and vegan diets have been shown to lower bad LDL cholesterol levels.

Cancer Prevention

Eating mostly plants not only helps maintain a healthy weight, it also provides antioxidants and beneficial plant nutrients that can protect against certain types of cancer. Specifically colon, stomach, prostate and breast cancer.

Diabetes Management

A plant-based diet thats low in processed foods can help prevent and manage type 2 diabetes. Vegetables, fruits, whole grains and legumes positively impact blood sugar regulation.

Body Weight

Centering your diet around fiber and nutrient dense plants supports reaching and sustaining a healthy body weight. On average, vegans and vegetarians maintain lower BMIs than non-vegetarians.

Longer Life Expectancy

Research demonstrates that eliminating meat and adopting a nutritious high plant food diet can increase life expectancy. This is believed to be thanks in part to the positive impacts on body weight, cancer risk, heart health and inflammation.

A Plant-Forward Food Pyramid

When transitioning to a plant-based way of eating its helpful to have guidance around where to focus your nutritional efforts. The plant-based diet food pyramid provides suggestions for how to construct balanced plant-focused meals.

Level 1 - Vegetables

The wide base of the pyramid highlights where you should get the highest volume of food from in your diet - vegetables. It is recommended to eat 4-5 cups or more of vegetables per day.

Vegetables provide the most nutritional bang for your buck including:

• Fiber
• Minerals like magnesium and potassium
• Antioxidants like vitamin C, E and A
• Disease fighting phytochemicals

Aim for variety, eating different types of vegetables including leafy greens, brassicas, carrots, peppers, mushrooms and more. Go for a mix of raw and cooked vegetables.

Level 2 - Fruits

The second tier highlights delicious fruits. Fruit intake recommendations are around 3 cups per day. Fruits offer many benefits including providing fiber, vitamin C, antioxidants and plant compounds that foster health.

Favor whole fruits over juices to get the beneficial fiber. Also, stick to moderate portions since fruits do contain natural sugar. Berries, citrus fruits, stone fruits, pomegranates and tropical varieties like mango and pineapple are great options.

Level 3 - Whole Grains & Legumes

The next segment includes fiber rich whole grains and protein packed legumes. Whole grains like brown rice, quinoa, farro, buckwheat, barley and oats contain important nutrients and have a low glycemic impact.

Beans, lentils, chickpeas, peas and peanuts round out the top of the pyramid. These legumes supply plant-based protein, fiber, magnesium, potassium, iron and folate. Shoot for about 12 cup of beans or legumes at meals.

Level 4 - Healthy Fats

While fats should be limited in the standard American diet, healthy fats from whole food plant sources play an important role in a plant-based diet. especially for vegans and vegetarians. Plant-based fats offer essential fatty acids and help boost absorption of fat soluble vitamins A, D, E and K.

The best sources of plant-derived fats include:

• Avocados
• Nuts like walnuts, almonds and pecans
• Nut butters
• Seeds such as chia, hemp and flax
• Olives and olive oil
• Coconut oil

Limit intake of processed and fried foods when embracing a plant-forward diet. Stick to 1-2 servings of healthy fats per day.

Level 5 - Herbs, Spices & Condiments

The top of the pyramid highlights flavor boosting herbs, spices and condiments. Many herbs and spices contain antioxidant and anti-inflammatory benefits. Condiments like vinegar, mustard, salsa and nut based sauces also livens up plant forward meals.

Some great seasoning options include:

• Basil
• Oregano
• Cinnamon
• Turmeric
• Thyme
• Cumin
• Pepper
• Chili powder
• Garlic
• Ginger

Use herbs and spices liberally to add flavor to meals in place of excess oil, sugar and salt.

What Foods to Eat on a Plant-Based Diet

Below offers more specifics around the whole food plant groups youll focus on eating regularly on a plant fueled lifestyle.

Vegetables

• Leafy greens - spinach, kale, lettuces, swiss chard, arugula, collard, mustard greens
• Cruciferous veggies - broccoli, brussel sprouts, cabbage, cauliflower, bok choy
• Starchy vegetables - potatoes, sweet potatoes, butternut squash, beets, corn
• Colorful vegetables - carrots, bell peppers, tomatoes, pumpkin, zucchini
• Other veggies - asparagus, avocado, mushrooms, celery, artichokes, eggplant, okra

Fruits

• Berries - strawberries, blueberries, raspberries, blackberries
• Citrus fruits - orange, grapefruit, lemon, lime
• Tropical fruits - banana, mango, pineapple, kiwi, papaya
• Stone fruits - peach, plums, nectarines
• Melons - cantaloupe, watermelon, honeydew
• Apples, pears and grapes

Grains & Legumes

• Whole grains - brown rice, buckwheat, farro, quinoa, barley, oats
• Beans & lentils - black, pinto, navy, garbanzo, kidney, mung beans, lentils
• Soy foods - edamame, tofu, tempeh
• Peas, peanuts

Nuts & Seeds

• Almonds, walnuts, cashews, pistachios
• Nut butters - almond, peanut, cashew
• Chia seeds, hemp seeds, flaxseeds, pumpkin seeds

Healthy Fats

• Avocado
• Olives, olive oil
• Coconut oil

Beverages

• Water - aim for 64 oz daily
• Unsweetened tea
• Low sodium vegetable broth
• Fresh juiced vegetables and fruits
• Plant-based milks - coconut, almond, oat milk

Foods to Limit or Avoid on a Plant-Based Diet

Adopting a plant-forward way of eating also involves limiting or avoiding certain items including:

• Red and processed meats
• Full fat dairy products
• Eggs
• Fish and shellfish
• Poultry
• Fried foods
• Artificial trans fats
• Refined carbohydrates - white breads and pastas, pastries
• Added sugars - soda, candy, baked goods
• Processed snack foods

Choosing mostly whole and minimally processed plants allows you to maximize nutritional intake. If opting to include eggs, fish, poultry or meats - stick to 1-2 reasonable portions per week.

Sample One Day Plant-Based Diet Menu

What does eating plant-based actually look like on a daily basis? Below offers an example of what a single day of eating might include on a nutritious plant fueled lifestyle:

Breakfast

• 1 cup oatmeal topped with 12 cup blueberries, 2 tablespoons chopped walnuts and cinnamon
• On the side: 12 avocado mashed with lime juice, pinch of salt and pepper
• Wash it down with: 1 cup unsweetened almond milk

Lunch

• Massaged kale salad with chickpeas - roughly 4 cups of kale combined with 1 cup chickpeas, 34 cup sliced bell pepper, 12 cup shredded carrots, 14 cup sunflower seeds all tossed in a lemon tahini dressing
• On the side: Sliced papaya
• Wash it down with: 1 cup lightly sweetened hibiscus iced tea

Dinner

• 1 12 cups vegetarian chili made with pinto beans in vegetable broth loaded with corn, peppers, tomatoes and spices served over 12 cup brown rice and 12 cup butternut squash
• On the side: Pear slices
• Wash it down with: 1 glass red wine (optional)

Dessert

• 1 ounce dark chocolate
• 1 cup raspberries dusted with unsweetened cocoa powder

Tips for Success on a Plant Based Diet

Shifting to a more plant-focused way of eating does take some effort. Here are some top tips that can facilitate an easy, lasting transition:

Set Reasonable Expectations

Dont expect to totally overhaul your diet overnight. Make gradual yet consistent changes towards plant-based eating for lasting success. Adding more fruits, veggies, beans, nuts and seeds steadily while limiting meats and dairy products over time is doable.

Experiment to Find New Staples

Part of the fun of embracing more plants is discovering new favorite ingredients and meals. Seek out vegetables, whole grains and beans youve never tried before. Check out plant-based cookbooks and blogs to find inspiring recipes to add to your regular repertoire.

Ensure Adequate Calories

As your plate fills up with more veggies and plants, be mindful that you are still eating enough calories if trying to lose or maintain your weight. Add healthy plant fats from nuts, seeds and avocado to help you meet you caloric needs.

Supplement Wisely

Evaluate whether adding in a vitamin B12 supplement makes sense with your doctor, especially if completely eliminating animal products. Also consider an omega-3 supplement to hedge nutritional bases.

Read Labels Carefully

Many packaged food items you are accustomed to picking up likely contain hidden animal ingredients. Familiarize yourself with common animal-derived additives such as whey or gelatin to avoid them.

Size Appropriately

When transitioning from a meat heavy diet, its important to understand proper portion sizes of proteins from plants. Include about 12 cup beans or lentils or 4 ounces of tofu to meet daily needs.

Seek Community Support

Let family and friends know you are embracing more plants so they can support your efforts. Connect with other plant-based enthusiasts online or locally so you dont feel alone in your quest.

With a balanced approach, filling your plate with naturally delicious whole food plants can totally transform your health!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.