VEGETARIAN
FOOD PYRAMID
SERVING SIZES
GRAINS
- 1 slice bread
- 1 Cup ready-to-eat cereal
- 1/2 Cup cooked rice
- 1/2 Cup pasta
FRUITS
- 1 Cup fresh fruit
- 1 Cup fruit juice
- 1/2 Cup dried fruit
VEGETABLES
- 1 Cup raw vegetables
- 1/2 Cup cooked vegetables
PROTEIN
- 1 egg
- 2 egg whites
- 1/4 Cup cooked dry beans
- 1/4 Cup tofu or soy product
- 1 Tablespoon nut butter
- 1/2 Ounce nuts or seeds
DAIRY
- 1 Cup yogurt
- 1.5 ounces cheese - preferably low-fat or fat-free products
- 1 Cup milk
- 1 Cup Calcium-fortified foods and beverages like soy milk or almond milk
FAT
- 1 Teaspoon oil
- 2 Tablespoons light salad dressing
- 1 Tablespoon low-fat mayo
- 1 Teaspoon soft margarine
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Pros & Cons of Soy | Kosher Meat Substitutes
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