Many dierent cultures around the world, especially in Latin America, the Mediterranean, Africa, India, Japan, and China rely on vegetables, fruits, nuts, seeds, whole grains, legumes, herbs, and spices to bring great avors, colors, and sound nutrition to their daily meals. Health professionals encourage everyone to boost consumption of these delicious plant-based foods, and there are a lot of ways to go about doing that.
Heres a quick look at several popular, healthful diets that all focus on increasing the amount of plant foods you eat every day. Which plant-based diet is right for you?
Are you looking for ways to get more vegetables and other plant foods into your diet? Set small, manageable goals for yourself and ease into a healthier way of eating.
Want a day-by-day, meal-by-meal guide to get you started (or keep you inspired)? Weve got just the thing to help. Check out our 4-Week Vegetarian/Vegan Menu Plan!
If youre new to a Vegetarian or Vegan Diet, we have the overview that will bring you up to speed quickly. This trifold brochure, available either as a downloadable PDF or in hard copy, includes the 10 simple steps above, plus more to introduce you to Vegetarian and Vegan Diets.
Download Welcome to the Vegetarian and Vegan Diet
To purchase hard copies of thisbrochure, pleasevisit our Oldways store.
Around the world and throughout the centuries many if not most societies have relied heavily on plant foods, with small amounts of animal protein. While these diets grew out of a mix of available foods and cultural patterns, today many people choose a vegetarian diet for its proven health benets.
Research shows that people following a vegetarian diet (plant foods plus eggs and dairy) or a vegan diet (plants food with no animal products) enjoy many of the following health benets:
Oldways Vegetarian & Vegan Diet Pyramid illustrates a healthy model of vegetarian eating, incorporating foods from many traditional diets around the world. Check out our Health Studies page to learn more about the health benets of a vegetarian diet.
A plant-based diet can be an excellent source of all the necessary nutrients (protein, fats, carbohydrates, vitamins, minerals, and all nine essential amino acids) for optimal health, particularly when a wide variety of foods are eaten each day. Some vegetarians (especially vegans) may need to add supplements (such as B12) to ensure that they are getting all the essential nutrients they require.
Agricultural sustainability is a positive aspect of vegetarian diets. The industrial food production system, heavily focused on meat production (beef, pork, sheep, and poultry, etc.), is not sustainable. Plant crops (including grains, beans, vegetables) require fewer natural resources such as fuel, water, and land area than do livestock and poultry, making them more sustainable.
The original Vegetarian Diet Pyramid, the fourth traditional diet pyramid released by Oldways, was presented at the 1997 International Conference on Vegetarian Diets held in Austin, Texas. In October 2013, Oldways introduced a new version of the pyramid, which for the rst time includes vegan guidelines
To create this updated Vegetarian & Vegan Diet Pyramid, Oldways brought together a world-renowned scientic committee to review extensive scientic data on plant-based diets and provide recommendations. Meet our Vegetarian Scientic Advisors.
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Vegetarian & Vegan Diet | Oldways