US Food Pyramid & Vegetarian Diet

"Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B₁₂."

Source: USDA Food Pyramid

For more tips, visit the USDA My Pyramid website.

Vegan Food Guide - Daily Plan for Healthy Eating

• GRAINS 6-11 servings
  
• FRUIT 2 or more servings
  
• VEGETABLES 3 or more servings
  
• BEANS & BEAN ALTERNATIVES 2-3 servings
  
• FORTIFIED SOY MILK & ALTERNATIVES 6-8 servings
  
• OTHER ESSENTIALS Sources of Omega 3 Fatty Acids, Vitamin B12, Vitamin D