Balanced Vegan Eating

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In 1956 the USDA created a Basic Four Food group. Through time and with increased knowledge about the importance of fiber and the health risks from much of what was suggested, the Basic Four Food Group was changed. The amount of recommended animal products and vegetable fats was lowered drastically, but still proved detrimental to the health of many Americans.

In 1991 the PCRM ( Physicians Committee for Responsible Medicine) developed a new food group. This group is a no-cholesterol, low-fat plan that provides an average adult daily nutritional requirement. It just so happens that the New Four Food Group is vegan based. This latest food group includes the following:

* The Fruit Group includes citrus, berries, melons, exotic fruits, and even tomatoes. Fruit provides vitamin C, fiber, and beta-carotene. You should always choose whole fruit over juices because the fiber content is lower in fruit juice. Try to stay away from over cooked fruit and canned because the nutrient content changes in the process. A typical serving size for this group is 1 medium piece of fruit, ½ cup cooked fruit, or 4 ounces of juice. To get the most out of fruit it is suggested that you eat 3 or more servings per day.

* The Legumes Food group is what we commonly know as beans and bean alternatives. This is where the major portion of proteins for vegans comes from. In addition this food group provides good sources of fiber, iron, calcium, zinc, and B vitamins. Chick peas, lentils, pinto, peas, and soy are all a part of this hearty group. The recommended serving in this group is two per day. A serving size is equal to ½ cup cooked beans, 4 ounces tofu or tempeh, or 8 ounces soy milk.

* Whole Grains include whole wheat products such as pasta and flour. Brown rice, whole grain bread, tortillas and other whole gain products fall under this group. Whole Grains are full of fiber, protein, B vitamins, and zinc. There are some people who have an allergy to gluten in whole grain products but there are many gluten free items available on the market for those with the gluten allergy. It is recommended that you eat about 5 or more servings per day. A serving size is a ½ cup of hot cereal, 1 ounce dry cereal or 1 slice of bread.

* The Vegetable Food Group offers a vast array of nutrients and choices. From dark leafy greens to rich orange and yellow varieties, vegetables come packed with riboflavin, fiber, calcium, vitamin C, and other great nutrients. You should always include a generous portion of vegetables in your diet and opt for raw as much as possible. It is suggested that you get 4 or more servings a day and a typical serving is 1 cup raw vegetables or ½ cup cooked.

Of course you want to get a daily amount of vitamin B12 and vitamin. Getting these nutrients is as easy as taking a daily stroll in the sun. Doing this for twenty minutes a day will give you all the vitamin D you need for that day. Nutritional yeast takes care of the vitamin B12.

Vegan eating is not as hard as some may think. Getting the nutrients needed is simple and balance is always key.

- LaTara Ham-Ying is owner of Vegan Family Living.

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