The Vegan Food Pyramid

The food pyramid is intended to present food recommendations in a clear and consumer-oriented manner. In order to meet the needs of vegans and to offer a purely herbal alternative, the Vegan Society Austria has developed a 7-level model

Why Plant-Based?

A properly implemented vegan diet has many advantages. It is rich in minerals, vitamins and health-promoting secondary plant compounds. Instead of the saturated fatty acids, arachidonic acid and cholesterol found in animal products, vegetable fats contain unsaturated fatty acids which have a health-promoting effect. A high fibre content, which is mainly found in legumes, cereals and nuts, also has a positive impact on health. Studies show that compared to mixed diets, vegans less frequently suffer from chronic diseases such as diabetes mellitus type II, high blood pressure and cardiovascular.

But like any form of nutrition, a purely plant-based diet is not automatically healthy. It is not only omnivores who can live predominantly on convenience products, chips and sweets. Also with a vegan diet, it is possible to consume a lot of sugar, salt and fat even without animal products. One thing is clear: anyone who wants to eat healthily should opt for plant-based, wholesome foods such as vegetables, fruits, legumes, nuts and wholemeal products.

The Vegan Food Pyramid

The food pyramid shows how a healthy, vegan diet can look like in the best case. The pyramid consists of seven levels. Just as the food pyramid for mixed diets, the base is made up of non-alcoholic, low-energy drinks such as water and tea. The second level contains vegetables and fruits, the third cereals and potatoes. It is followed by protein sources such as pulses and tofu as well as calcium-rich foods. The sixth stage is made up of vegetable oils, seeds and nuts. At the top of the pyramid you can find special nutrients, which should be paid particular attention to: vitamin B12, vitamin D and iodine.

If you follow the recommendations, you will be provided with all essential nutrients and can also take advantage of the health benefits of a vegan diet. In a plant-based diet, the content of saturated fatty acids is low and the intake of secondary plant substances and dietary fibre is high. The healthy nutrients reduce the risk of many chronic diseases compared to the average diet.

The 7 Levels in Detail

1. Non-alcoholic and low-calorie drinks

Water, tea, diluted fruit and vegetable juices (at least 1.5 litres). The requirement increases with physical activity and on hot days.

2. Vegetables and fruits (at least 5 servings)

At least 400 grams of vegetables (3 servings) and 250 grams of fruits (2 servings) per day. Preferably seasonal and regional. They supply the body with minerals, vitamins, secondary plant substances and fibre. The rule of thumb is: One fist is equivalent to one portion.

3. Cereals, pseudo cereals and potatoes (at least 3 servings)

Preferred sources: Whole grain products and pseudo cereals such as quinoa, millet, amaranth and buckwheat. These are rich in fibre, protein and minerals compared to wheat. One serving corresponds to 75 grams of grain, 2-3 slices of bread or approx. 125 grams of pasta.

4. Legumes and other sources of protein (at least 1 serving)

At least 50 grams of pulses (e.g. beans, lentils, peas and chickpeas), 50 to 100 grams of tofu, tempeh, seitan or meat alternatives based on soy, lupine or peas, should be consumed daily.

5. Calcium-rich foods (at least 4 servings)

One serving corresponds to 200 millilitres of plant-based milk, 130 grams of green vegetables, 50 grams of tofu, or 1 tablespoon of tahini.

Foods that belong to this category overlap with those from other groups, such as fruits, vegetables or legumes. Therefore, they do not have to be consumed additionally, but should definitely be included in the daily diet.

6. Vegetable oils, nuts and seeds (3-5 tablespoons per day)

Oils, nuts, seeds and avocados serve as healthy sources of fat in the vegan diet. Since they provide the body with valuable fatty acids. You should pay attention to the intake of omega-3 fatty acids. It can be covered, for example, by consuming crushed linseeds, walnuts, 1.5 tablespoon of rapeseed oil or 1 teaspoon of linseed oil. The long-chain omega-3 fatty acids EPA and DHA can be ingested via algae oil.

7. Special nutrients (as required)

The requirement of iodine can be met by consuming seaweed (e.g. ½ Nori leaf) or iodized table salt.

Vitamin B12 is found in very small amounts in plant-based products. Therefore, you should take food supplements or fortified products to cover the daily requirements.

Vitamin D can be absorbed through the sun (between April and October). This requires 15-30 minutes of sunlight per day. During the winter months, you can take supplements.