The Vegetarian Diet Pyramid is a nutrition guide that represents a traditional healthy vegetarian diet. Variations of this traditional healthy vegetarian diet exist throughout the world, particularly in parts of North America, Europe, South America, and, most notably, Asia. Given these carefully defined parameters, the phrase "Traditional Vegetarian Diet" is used here to represent the healthy traditional ovo-lacto vegetarian diets of these regions and peoples. A pyramid was created by Oldways Preservation Trust in 1998 with scientific research from Cornell and Harvard University, drawing inspiration from the healthy patterns of eating demonstrated by the Mediterranean diet pyramid.[1]
This Vegetarian Diet Pyramid suggests the types and frequencies of foods that should be consumed for health. The pyramid is divided into daily, weekly, and monthly frequencies but does not recommend specific serving sizes. The pyramid also includes recommendations for daily physical activity and hydration.[2]
Loma Linda University School of Public Health, Department of Nutrition developed The Vegetarian Food Pyramid[3] in 1997 for presentation at the 3rd International Congress on Vegetarian Nutrition.[4] The five major plant-based food groups (whole grains, legumes, vegetables, fruits, nuts, and seeds) form the trapezoid-shaped lower portion of the pyramid. Optional food groups (vegetable oils, dairy, and sweets) form the triangle-shaped top portion of the pyramid. This version of the pyramid includes a table with the recommended number of daily servings per daily calorie intake.[5]
According to the 2010 Dietary Guidelines for Americans, healthful diets contain the essential nutrients and energy needed to prevent nutritional deficiencies and excesses. Healthful diets also provide the right balance of carbohydrates, fats, and proteins to reduce the risks of chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.[6]
Although meat contains complete proteins, vegetarian protein sources are often incomplete proteins; therefore, a variety of protein-rich foods must be consumed to ensure a complete protein profile. This method of combining incomplete vegetarian proteins to create a complete protein profile is known as complementary protein building.[7] However, in recent decades, many vegetable proteins have been recognized as having all nine essential amino acids, making them complete proteins.[8] Consequently, the American Heart Association suggests that many people eat too much meat and dairy and recommends a long list of plant-based proteins.[9]
The healthfulness of this dietary pattern has been corroborated by epidemiological and experimental nutrition research.[10]