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The Vegan Food Pyramid provides guidance for your vegan diet. But why is it so helpful, and what does it look like? Find out in this article.
Health, nutritional awareness, the sustainability of our planet, ethical and humanitarian concerns: more and more people are choosing a vegan diet or lifestyle for one or more of these reasons. But a purely plant-based diet is not healthy per se. If you restrict your food choices, have a one-sided diet, or choose many micronutrient-poor products, you run the risk of nutrient deficiencies and health problems. Our Vegan Food Pyramid, which is based on current scientific recommendations, helps to implement a balanced and health-promoting vegan diet.
Below you will find an introduction to the Vegan Food Pyramid: It gives you practical recommendations for your vegan diet based on the current state of science. Additionally, we give you an overview of different vegan diets and their potential advantages and disadvantages.
Vegan Nutrition: What Science Says
In its position paper, the American Dietetic Association advocates a thoughtfully implemented vegan diet at all stages of life, from infants to athletes to seniors, rating it as healthy and nutrient-dense and considering a plant-based diet as a preventive and therapeutic measure for certain civilization diseases (Melina et al., 2016).
In its 2016 statement, the German Nutrition Society (DGE) emphasizes that healthy adults on vegan diets should pay special attention to the potentially critical nutrients. In the 2020 supplement, it also considers the study situation to be insufficient to recommend a vegan diet during pregnancy and lactation and in infants, children, and adolescents (Richter et al., 2016; Richter et al., 2020).
From a health perspective, there is evidence for a whole-food, balanced plant-based diet being protective (Medawar et al., 2019; Craig, 2009; Orlich and Fraser, 2014). Recent reviews show potential associations between a vegan diet, the prevention and treatment of cardiometabolic disease, chronic diseases such as type 2 diabetes mellitus, cancer, and healthier body weight (Heianza et al., 2020; Rees et al., 2021; Rocha et al., 2019; Medawar et al., 2019; Tonstad et al., 2009).
The Vegan Food Pyramid: State of the Science![Kalzium vegan]()
Unlike other food pyramids, which are based on a whole-food, mixed diet, our Vegan Food Pyramid does not include meat, milk, fish, eggs, animal fats, or products made from them (Rademacher, 2008).
The Vegan Food Pyramid can therefore support you in the practical implementation of a nutrient-adequate vegan diet. For this purpose, the Giessen Vegetarian Food Pyramid has been further developed and adapted. The Vegan Food Pyramid is intended both for vegans themselves and for nutrition professionals who can use it in their counseling (Weder et al., 2018; Leitzmann et al., 2018).
Practical Notes
Using the Vegan Food Pyramid, you can clearly see which food groups should be included daily in a balanced vegan diet. It is especially helpful because you can see in what proportions you should consume the foods or food groups.
The recommended serving sizes and numbers listed in Table 1 below provide an average of about 2050 kcal, 66 g of protein, and meet the average daily micronutrient needs of 25–50 year olds according to the German Nutrition Society (DGE). Based on this, you can customize the amounts according to your needs (Weder et al., 2018).
Food Groups and Consumption Recommendations
In general, the foods in a vegan diet can be divided into five groups: Vegetables, Fruits, Grains, Legumes, and Nuts and Seeds. The pyramid is also organized in this order, which reflects the recommendations for portion sizes, i.e., the lower a food (group) is on the pyramid, the larger the portion you can eat.
What’s special about our Vegan Food Pyramid is that it supplements the basic scheme with other aspects, such as calcium-fortified dairy alternatives, vegetable oils and fats with DHA and EPA for an adequate supply of polyunsaturated fatty acids, algae products or supplements to meet the iodine requirement, as well as the obligatory vitamin B12 supplement and the recommendation for vitamin D supply.
Important: Although the Vegan Food Pyramid provides the nutrients needed to meet average requirements, your individual needs may vary. Therefore, check your nutritional status regularly using the key parameters for vegans and adjust your diet and supplementation as needed in consultation with your health care provider. Table 1 shows the recommended intake of the most important food groups of the Vegan Food Pyramid.
Table 1: Vegan Food Groups and Recommended Quantities for Daily Intake (adapted from Weder et al., 2018; Leitzmann et al., 2018).
| Food Group | Daily Intake Recommendation |
| drinks and beverages | about 1.5 L water and other alcohol-free, energy-free drinks. Recommendation: mineral waters with > 400 mg Ca/L |
| vegetable | at least 3 portions in total equals about 400 g |
| fruit | at least 2 Portionen in total equals about 250 g |
| whole-meal grains and potatoes | 3 portions one portion equals about 60–75 g (raw) or about 200–250 g (cooked) grains and rice; 2-3 slices à 50 g whole meal bread; 125–150 g (raw) whole meal pasta or about 2–3 average sized (about 200–350 g) potatoes |
| legumges/(products) | about 1 portion one portion equals about 40–50 g (raw) or about 150–220 g (cooked) legumes or 50–100 g tofu, tempeh, seitan and lupinen products |
| fortified dairy alternatives | 1–3 portions one portion equals about 100–200 g milk alternatives or vegan yogurt |
| nuts and seeds | 1–2 portions one portion equals about 30 g |
| vegetable oils and fats | 2–3 portions 2–3 Tbsp, including DHA- & EPA-rich oil or algea oil capsules |
| snacks, sweets and alcohol | optional and in moderation |
| additional characteristics | vitamin B12 year-round supplementation vitamin D sunshine, supplements iodine iodized table salt, salt that is fortified with algae containing iodine, or seaweed with a defined iodine content, supplements selenium supplements, brazil nuts with a defined selenium content |
The foundation of the Vegan Food Pyramid is physical activity. This should be done daily in a variety of ways. One pillar is everyday exercise such as walking to work and shopping, and going for a walk. The other is targeted exercise of various kinds, ideally a combination of endurance and strength sports, and stretching and flexibility exercises.
Step 1: Drinks & Beverages
The first level of the Vegan Food Pyramid lists non-caloric drinks and beverages. At least 1.5 liters of water and tea should be consumed daily. Black coffee can also be a source of fluid. To meet calcium requirements, drink calcium-rich water (> 400 mg/L).
Step 2: Fruit and Vegetables
After drinks and beverages, fruits and vegetables are on the next level of the Vegan Food Pyramid and should be consumed in the largest quantities. Five servings from a variety of sources is the daily recommendation. Fruit and vegetables are low in energy, rich in fiber and phytonutrients, which are beneficial to human health.
Step 3: Whole Grains and Potatoes
In the Vegan Food Pyramid, three servings a day of whole grains, pseudo grains, and potatoes are recommended. These include rice, spelt, oats, corn, quinoa, buckwheat, and millet. Minimally-processed products made from them, such as bread, pasta, oatmeal, and the like, also fall into this category. They provide a good amount of fiber. For example, 1 serving is equivalent to 60–75 grams of raw rice, 100–150 grams of whole grain bread, or about 200–350 grams of potatoes.
Step 4: Legumes; Dairy Substitutes and Yogurts; Nuts and Seeds
The next tier of the Vegan Food Pyramid is made up of legumes, plant drinks, nuts and seeds, and products made from them.
Legumes themselves, as well as products made from them, such as tofu, tempeh, and some meat alternatives, are an important source of protein in the vegan diet. A serving of about 40–50 grams of raw legumes or 100 grams of tofu or tempeh should be consumed daily to ensure adequate amino acid intake. Tofu and tempeh also provide some calcium.
Dairy alternatives made from legumes, grains, nuts, or seeds should be consumed in the calcium-fortified variety. Some of them also contain other vitamins and minerals, such as iron, vitamin D, and vitamin B12. However, the amounts of the last two in particular are usually not sufficient to meet your needs, especially if they are not consumed regularly, and a supplement must be taken.
Dairy alternatives (milk or yogurt) should be consumed in 1–3 servings of 100–200 g per day. Depending on their ingredients and nutritional value, some plant creams and “cream cheeses” can also be counted to this step. However, they are often high in fat. In this case, they are primarily a source of fat, as are nuts and seeds. However, the latter should be consumed in larger quantities because they are whole foods with a higher content of micronutrients, essential fatty acids, fiber and phytochemicals. 30–60 g are recommended.
Step 5: Fats and Oils
Vegetable oils and fats can serve as a supplemental fat source because of their concentrated fatty acid content. They affect the texture and taste of food. They can be consumed in amounts of 2-3 tablespoons per day. However, this amount should include one tablespoon of an oil rich in DHA and EPA. You cannot heat this oil because of the fatty acid pattern, but you can drizzle it over salads, for example. Alternatively, you can take the oil in capsule form.
Step 6: Alcohol and Micronutrient-Poor Snacks
Once your micronutrient and fiber needs are met, you can add low-micronutrient snacks such as pastries, chocolate, ice cream, chips, etc., and alcohol in moderation. Keep in mind that they tend to be high in calories.
Additional Characteristics
The Vegan Food Pyramid is unique in that it makes important recommendations specifically for vegans that go beyond the basic diet and include supplements.
In addition to the already mentioned omega-3 sources microalgae oil, enriched vegetable oils or supplements with DHA and EPA and the obligatory vitamin B12 and for most recommended vitamin D supplements, there are a few other nutrients that are often difficult to get in adequate amounts through the daily diet.
Like people following a mixed diet, vegans should prefer iodized salt. As a supplement or alternative, seaweed such as nori can be added to the diet to meet iodine needs. For selenium, Brazil nuts and vegetables from overseas can be used. However, for both iodine and selenium, these sources generally provide an unknown amount of the substance, potentially risking under- or oversupply. Dietary supplements provide a defined source.
Whether other dietary supplements are necessary, and the dosage needed, can be determined by a health assessment from your doctor.
Improving Bioavailability
In addition to the Vegan Food Pyramid, knowing tricks to increase the bioavailability of some potentially critical nutrients in a vegan diet will help you with your plant-based diet.
On the one hand, it helps to eliminate absorption inhibiting factors in the meal or to reduce them through certain preparation methods, and on the other hand, to add absorption enhancing factors to the meal. For example, tannins found in green and black teas are inhibitors. They should therefore be consumed away from meals.
In addition, preparation methods such as germination, soaking, or fermentation can reduce absorption-inhibiting substances such as phytic acid and oxalates, thus increasing absorption and utilization in the intestine.
In contrast, vitamin C or organic acids, for example, enhance the absorption of certain minerals, such as iron and zinc. Therefore, it is beneficial to consume vitamin C-containing foods (for example, bell peppers) or beverages (for example, orange juice) with a meal.
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If you follow the food choices recommended in the Vegan Food Pyramid, you will also increase your protein utilization from plant foods. By combining them, you will get all the essential amino acids in the amounts you need. For example, grains contain only small amounts of the amino acid lysine (it is the limiting amino acid), which is abundant in legumes. The reverse is true for the amino acid methionine, which is abundant in grains but scarce in legumes. Other possible combinations are shown in Figure 1. A varied plant-based diet according to the Vegan Food Pyramid can thus ensure an adequate intake of all amino acids.
Vegan Diets Questioned
Within the vegan diet, some completely different diets have been developed, which contradict the recommendations based on the Vegan Food Pyramid. However, the proponents of these diets often come from the fields of medicine and nutrition, which makes their hypotheses seem convincing. Here is a look at some of these diets and their pros and cons.
Eco-Atkins
This concept is the plant-based version of Dr. Atkins’ low-carb diet. The principle is based on a study in which a hypocaloric, low-carbohydrate, high-protein, plant-based diet appeared to favorably affect the blood lipid profile (LDL and HDL cholesterol ratios) of overweight subjects with hyperlipidemia. This is generally not the case with the conventional Atkins diet of animal proteins and fats. The diet emphasizes plant sources of protein (soy, gluten) and fat (nuts, oils, avocados) and reduces carbohydrate intake from fruits, vegetables, and grains to small amounts (Jenkins et al., 2009).
In addition to the reduction in body weight, possible reasons for the positive effect on LDL/HDL cholesterol and triglyceride concentrations include the increased intake of nuts and other plant fat sources, the higher protein content of soy products, and the lower glycemic load of the diet. In addition, subjects in the above study supplemented with vitamin B12, vitamin D, calcium, and magnesium during the intervention, which may have had a positive effect on blood lipid levels.
The low carbohydrate content of the diet with grains, fruit, vegetables, and legumes is contrary to the recommendations of the Vegan Food Pyramid. Possible disadvantages of such a high-fat, low-carbohydrate diet are that it may be less well tolerated and that essential nutrients, fiber, and phytonutrients from fruits and grains may be missed.
Starch Solution
The so-called “starch solution” was coined by Dr. John McDougall, an American physician. As the name suggests, carbohydrates from starchy sources play the primary role. Thus, this form of diet represents an opposite concept to the Low Carb diets. Complex carbohydrates, such as those recommended in the Vegan Food Pyramid, play the main role, and fruit consumption should be limited.
The small amounts of fat allowed come from whole foods such as avocados, nuts, and seeds; oils are completely prohibited (McDougall and McDougall, 2013). Because isolated fats and oils sometimes serve important functions in culinary practice, this form of diet is a major change for many and not very practical.
Foods with complex carbohydrates and the fiber they provide ensure healthy digestion, balance blood sugar levels, support sustained satiety, and provide micronutrients and phytochemicals. In addition, a diet that emphasizes whole foods is often more nutritious overall than one that includes many highly processed products. Possible beneficial effects are therefore more likely to be due to this than to the high starch content.
With the exception of DHA- and EPA-rich oils, which are part of the Vegan Food Pyramid, the isolated intake of fats and oils is not essential if sufficient fats are otherwise consumed in the diet. Overall, total fat intake should not be too low, as this can lead to adverse health effects.
Vegan Raw Diet
The vegan raw food diet is based on unheated foods or foods heated to a maximum of 42°C, which is said to
preserve many nutrients and enzymes (proteins) in the food. However, since denaturation and loss of enzyme functionality occurs during digestion anyway, there is no benefit in this regard. In addition, some substances in food only become more available through heating, for example beta-carotene.
Within the vegan raw food scene, however, you will find differing advocates, either focusing on fruits or on greens. A representative of the raw food movement is Dr. Douglas Graham with his well-known “80/10/10 diet”, which focuses on carbohydrates – preferably from fruits – with 80% of the food energy and the remaining 20% from proteins and fats (Graham, 2006).
The very low protein and fat intakes in this form of raw diets, as well as the overall limited food choices, are different from the recommendations of the Vegan Food Pyramid and may be associated with adverse health effects.
Those who restrict their food choices so severely must optimize other aspects of their diet to ensure adequate nutrient intake. Therefore, certain preparation methods, such as sprouting or fermenting foods, are becoming increasingly important because they increase the bioavailability of nutrients.
In addition, the energy density of the foods consumed is usually lower than that of cooked foods, especially when raw eaters only incorporate small amounts (if any) of energy-rich foods such as nuts and seeds. Therefore, they need to consume larger amounts of food. Failure to do so and/or inadequate attention to food selection and preparation may result in weight loss and possible nutrient deficiencies, especially in the beginning. In addition, due to the low fat intake in extreme forms, the needs for essential fatty acids may not be met, and there is also a risk of inadequate protein intake if raw vegans do not pay explicit attention.
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Summary: Implementing a Healthy Vegan Diet
A plant-based diet can be not only ethically and ecologically beneficial, but it has also been scientifically shown to be healthy if structured in a sensible way. The Vegan Food Pyramid translates scientific knowledge into practical, everyday recommendations by providing guidelines for consumption.
Different forms of vegan diets can satisfy individual likes or dislikes. However, if they are very one-sided and severely limit your food choices, you should question them critically. At the end of the day, your well-being, performance, and blood values will tell you how healthy you are.
For a handy overview of a balanced vegan diet, you can download our Vegan Food Pyramid here, print it out, and hang it on your kitchen wall or fridge, for example.
ecodemy Vegan Food Pyramid PDF
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