on being vegetarian, part two:

F I G U R I N G O U T W H A T M Y B O D Y N E E D S: From MyPyramid.gov: ("Eat these amounts from each food group daily. [This plan is a 1800 calorie food pattern. It is based on average needs for someone like you. (A 30 year old female, 5 feet 3 inches tall, 125 pounds, physically active less than 30 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly.]"

6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces* 1 "Make half your grains W H O L E !" 2 "Vary Your V E G G I E S !" "Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 3 cups weekly Other Vegetables = 6 1/2 cups weekly"

*Vegetarian C H O I C E S in the Meat and Beans group:

• "Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate."
• "Protein sources from the Meat and Beans group for vegetarians include eggs (for ovo-vegetarians), beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers)." (I would add seitan, as well...)

Y O U T O O can get familiar with your personalized food pyramid, as well as pyramids for for mamas, and children (2-5 years or 6-11 years). Details for special diets (lactose-intolerant, gluten-free, celiac disease) are available in the q & a.

;) xoxo