How does vegetarianism affect the basic food groups?

Aug 2018 — Until 2011 the US Department of Agriculture provided food pyramids, featuring 5-7 food groups and recommended daily servings of each for healthful living. After that, the pyramid was replaced by a plate of five groups – dairy, protein, grains, fruits and vegetables. The plate emphasized that the number of servings from each group depended on an individual’s sex, age, height, weight and amount of physical activity.

According to Oldways, the vegetarian pyramid consists of six groups – fruits and vegetables at the base; whole grains like rice, barley, cereal and pasta; legumes like beans and peas; nuts and seeds; herbs, spices and plant oils; eggs and dairy at the top. Most daily servings were to come from the base; very few from the top. Part-time vegetarians, as defined in our first issue, added animal flesh to the pyramid while vegans deleted the eggs and dairy.

The Physicians Committee for Responsible Medicine has provided a vegan power plate, which features four groups: at least five daily servings of whole grains; four of vegetables; three of fruit; two of legumes, which include nuts and seeds. It offers substitutions for meat, oil, egg and dairy and tips for switching from eating flesh to eating only plants. Soul Vegan further suggests completely eliminating flesh before attempting a raw plant-based diet.

Jan 2019 — Grocery staples to enhance vegetarian commitment

almonds

beans

whole grains, including quinoa

seeds

soy

herbs/spices

nondairy milks

fruits, including avocado

vegetables

— US News & World Report

How easy has it been for you to limit your food choices to fruits, grains, legumes and vegetables? Do you find the list of grocery staples useful?