The Peoples' Food Pyramid
When determining the perfect diet for you, it is important to remember that no 2 people have the same dietary needs. It is best to consult with a dietician to determine what will best suit your body and your lifestyle. If you are a very active individual, you may need more calories and protein. If you are petite, less calories may be more appropriate. For some, gaining weight may be an issue. For others, it is a goal. Thus, there is not one diet that will fit everyone.
This pyramid is meant to be a guideline. None of the quantities or numbers given are hard rules, but rather, a general basis to establish your dietary choices. We have also included a chart with samples of
foods and their dietary facts. While this list is far from inclusive, it includes some basic foods that are easily accessible.
When picking produce, try to eat organic and local foods. Also, processed foods should be avoided. For many vegans, getting enough protein is a priority. As you can tell from below, this is easily
achievable by eating a healthy, balanced diet of complex carbohydrates, legumes, vegetables and fruits.
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
How many calories you consume in a day depends on your age,
weight, amount of daily physical activity, etc. Consulting with a
qualified dietician can help you determine how many calories per
day you should consume.
Sample Diet:
Alice weighs 115 lbs and is 5’6”. She exercises around 30 minutes per day. She is not lactating or pregnant. According to suggestions of the USDA, she should consume around 1800 calories. To determine the amount of protein she should eat, she follows a simple formula:
1. 115 (Alice’s weight in lbs) /2.2=52.27 (Alice’s weight in kg)
2. 52.27 (Alice’s weight in kg) x 0.8-1.8 gm/kg = 40.0 gm of protein.
So, Alice needs to eat 40 grams of protein a day.
Alice’s food diary:
Breakfast: For breakfast, Alice made a fruit smoothie. She blended:
FOOD - CALORIES - PROTEIN
1 banana 105 1g
1 apple 95 0g
.5 c strawberries 24.5 .5g
.5 c blackberries 31 1g
2Tbsp Maple Syrup 104 0g
2 C Rice Milk 240 .8g
_ cup Bran 96 3g
For a snack, Alice had _ C Blueberries, which had 42 Calories and .5 g protein.
For Lunch, Alice ate a salad with:
FOOD - CALORIES - PROTEIN
2 C Spinach 14 2g
_ onion 32 1g
1 carrot, chopped 25 1g
1 celery stalk 6 0
1.5 Tbsp. Olive Oil mixed with lemon 178 0
2 oz. chickpeas 202 10g
For a snack, Alice later ate 1 cup Avocado, sliced, which was 234 calories, and
3 grams of protein. With it, she had a slice of whole wheat toast, which had 69
calories and 4grams of protein.
For dinner, Alice ate, mixed together, some cooked rice, tempeh, and a bit of
steamed veggies.
FOOD - CALORIES - PROTEIN
1 cup brown rice 216 5g
1 oz tempeh 55 5g
4 spears asparagus 43 1g
_ cup broccoli 54 2g
_ cup cauliflower 12.5 1g
Total Calories for the day: 1878
Total grams of protein: 41.3g
Alice made sure to get plenty of vegetables, fruit, whole grains, a bit of dairy alternatives, and legumes into her diet. She made sure that she got plenty of protein, and had few sources of empty calories.
Eating healthfully can change your life. Not only will you look better, above all you will feel better.
The Good Food Pyramid:
vs. The Bad:
Food Pyramid Facts
Vegetables (RAW) |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Spinach, Raw |
1 cup |
7 |
0 |
0g |
1g |
1g |
Collard Greens |
1 cup |
11 |
1 |
0g |
1g |
2g |
Kale |
1 cup |
33 |
4 |
0g |
2g |
7g |
Swiss Chard |
1 cup |
7 |
1 |
0g |
1g |
1g |
Kelp |
100g |
43 |
5 |
1g |
2g |
2g |
Broccoli, raw |
1 cup flowerets |
20 |
2 |
0g |
2g |
6g |
Cauliflower |
1 cup |
25 |
1 |
0g |
2g |
5g |
Carrots |
1 medium sized |
25 |
1 |
0g |
1g |
6g |
Beets |
1 cup |
58 |
2 |
0g |
2g |
13g |
Onions |
1 cup |
64 |
1 |
0g |
2g |
15g |
Peas |
1 cup |
117 |
5 |
1g |
8g |
21g |
Brussel Sprouts |
½ c |
27 |
1 |
0g |
3g |
6g |
Celery |
1 medium stalk |
6 |
1 |
0 |
0 |
2g |
Cabbage |
1 cup shredded |
9 |
1 |
0g |
1g |
2g |
Asparagus |
1 cup |
27 |
1 |
0g |
3g |
5g |
Avacado |
1 cup, sliced |
234 |
179 |
21g |
3g |
12g |
Fruits (RAW) |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Blueberries |
1 cup |
84 |
4 |
0g |
1g |
21g |
Raspberries |
1 cup |
64 |
7 |
1g |
1g |
15g |
Peaches |
1 peach |
68 |
4 |
0g |
2g |
17g |
Grapefruit |
½ grapefruit |
52 |
1 |
0g |
1g |
13g |
Plums |
1 cup, sliced |
76 |
4 |
0g |
1g |
19g |
Pomegranate |
1 pomegranate |
234 |
28 |
3g |
5g |
53g |
Blackberries |
1 cup |
62 |
6 |
1g |
2g |
15g |
Cherries |
1 cup (no pits) |
97 |
3 |
0g |
2g |
25g |
Apples |
1 medium sized |
95 |
3 |
0g |
0g |
25g |
Oranges |
1 medium sized |
65 |
2 |
0g |
1g |
15g |
Pears |
1 medium sized |
103 |
2 |
0g |
1g |
28g |
Strawberries |
1 cup |
49 |
4 |
0g |
1g |
12g |
Banana |
1 medium banana |
105 |
3 |
0g |
1g |
27g |
Whole Grains |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Brown Rice (cooked) |
1 cup |
216 |
15 |
2g |
5g |
46g |
Wild Rice (cooked) |
1 cup |
166 |
5 |
1g |
7g |
35g |
Whole Wheat (bread) |
1 slice bread |
69 |
8 |
1g |
4g |
12g |
Barley, pearled, (cooked) |
1 cup |
193 |
6 |
1g |
4g |
44g |
Steel-Cut Oats |
½ cup |
303 |
45 |
5.5g |
13g |
51.5g |
Bran (cereal) |
¾ cup |
96 |
6 |
1g |
3g |
24g |
Buckwheat |
½ cup |
291 |
24 |
3g |
11.5g |
61g |
Quinoa (cooked) |
1 cup |
222 |
32 |
4g |
8g |
39g |
Dairy Alternatives |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Rice Milk |
1 cup |
120 |
18 |
2g |
.4g |
24.8g |
Soy Milk |
1 cup |
131 |
38 |
4g |
8g |
15g |
Rice Cheese |
1 oz |
70 |
35 |
4g |
6g |
2g |
Soy Cheese |
1 oz |
70 |
35 |
4g |
6g |
2g |
Soy Yogurt |
6 oz |
150 |
25 |
3g |
5g |
25g |
Almond Milk |
1 cup |
70 |
22 |
0g |
2g |
10g |
Legumes & Beans |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Tofu |
79 g |
96 |
45 |
5g |
10g |
3g |
Lentils (cooked) |
1 cup |
230 |
6 |
1g |
18g |
40g |
Soybeans (cooked) |
1 cup |
298 |
129 |
15g |
29g |
17g |
Tempeh |
1 oz |
55 |
27 |
3g |
5g |
3g |
Chickpeas (raw) |
1 oz |
102 |
14 |
2g |
5g |
17g |
Black-eyed Peas (cooked) |
1 cup |
200 |
8 |
1g |
13g |
36g |
Adzuki (cooked) |
1 cup |
294 |
2 |
0g |
17g |
41g |
Balck beans (cooked) |
1 cup |
227 |
8 |
1g |
15g |
121g |
Kidney Beans (cooked) |
1 cup |
219 |
1 |
0g |
16g |
40g |
Pinto Beans (cooked) |
1 cup |
245 |
9 |
1g |
15g |
45g |
Oils-Fat, Salt, Seeds, Nuts, Healthy Sweets |
Serving Size |
Number of Calories/Serving |
Calories from Fat |
Grams of Fat/Serving |
Grams of Protein/Serving |
Total Carbohydrates |
Dark Chocolate |
1 oz |
168 |
108 |
12g |
2g |
13g |
Olive Oil |
1 Tbsp |
119 |
119 |
14g |
0g |
0g |
Coconut Oil |
1 Tbsp |
116 |
116 |
14g |
0g |
0g |
Nuts: Almonds (raw) |
1 oz |
161 |
116 |
14g |
6g |
6g |
Cashews (raw) |
1 oz |
155 |
103 |
12g |
5g |
9g |
Chestnuts (roasted) |
1 oz |
69 |
5 |
1g |
1g |
15g |
Macadamia (raw) |
1 oz |
203 |
179 |
21g |
2g |
4g |
Pine Nuts (raw) |
1 oz |
190 |
162 |
19g |
4g |
4g |
Pecans (raw) |
1 oz |
193 |
169 |
20g |
3g |
4g |
Hazelnuts (raw) |
1 oz |
176 |
142 |
17g |
4g |
5g |
Pistachio (raw) |
1 oz |
157 |
105 |
13g |
6g |
8g |
Walnuts (raw) |
1 oz |
185 |
154 |
18g |
4g |
4g |
Seeds: Sunflower (raw) |
1 oz |
163 |
117 |
14g |
5g |
7g |
Pumpkin (toasted) |
1 oz |
146 |
99 |
12g |
9g |
4g |
Sesame |
1 oz |
158 |
112 |
13g |
5g |
7g |