It seems that many people today, with the various diets and lifestyles, lack the essential understanding and awareness of recommended serving sizes. Often we’ll look at that handy and insightful nutrition information label, but we’ll overlook the little part that tells us exactly how much of the product the nutrition facts actually apply to. In general, and contrary to the common assumption among many people, the ‘Nutrition Facts Label Serving Size’ is not related to the ‘Food Pyramid’ recommended servings.

It appears that today the serving sizes that are being printed on products in the US “are more uniform and reflect the amounts people actually eat” (according to the FDA website). A level of concern about this may not be unfounded, especially considering rumors you may have seen on several websites (I’ve been unable to prove or disprove them) stating such unbelievable statistics as 40% of the average diet in America being comprised of dairy and only 8% being fresh fruit!

However, glancing at a few products, the serving sizes do seem reasonable so far, for instance 5 crackers amount to one serving. Therefore it would seem they may be studying the healthier half of the American population to derive these portions. There’s no justifiable cause for over-reaction to the aforementioned FDA (US Food and Drug Administration) statement at the current time. Thank goodness.

Still, I would like to provide for you a basic outline of suggested daily servings and portion examples for a balanced plant-based diet (source cited below):

 Breads/Grains — 6 to 11 servings daily – 1 oz ready-to-eat cereal ~ 5 or 6 small crackers ~ ½ cup cooked cereal, rice, pasta, noodles ~ 1 slice of bread ~ ½ hamburger bun,  English muffin ~ 1 small roll, muffin, biscuit 

Vegetables –– 3 to 5 servings daily – ½ cup cooked beans, peas, legumes ~ 1 cup raw leafy vegetables ~ ½ cup cooked or raw vegetables ~ ¾ cup vegetable juice 

Fruits — 2 to 4 servings daily – ¼ cup dried fruit ~ ½ cup chopped fruit ~ 1 melon wedge ~ ¾ cup fruit juice ~ ½ grapefruit ~ 1 medium apple, banana, orange 

“Meat group” Substitution — 2 to 3 servings daily – 2 tablespoons peanut butter ~ 2 tablespoons nuts or seeds ~ ¼ cup tofu or tempeh  ~ 1 cup soy milk ~ 1 egg or 2 egg whites ~ ½ cup cooked dry beans or peas 

Milk/Yogurt/Cheese — 2 to 3 servings daily – 1 cup milk ~ 1.5 oz natural cheese ~ 2 oz processed cheese ~ 1 cup or 8 oz yogurt

(To maintain a vegan diet you can substitute these animal products with nuts and seeds, tofu, kale, edible seaweeds, watercress, parsley, dried figs, or calcium-fortified soy milk for example) 

Fats, Oils, Sweets which are low in hydrogenated, saturated, and trans- fats, to be used sparingly of course!

 Credit to source: “Vegetarian Diet Information” (copyright 2003-2008)

One of the most common arguments against maintaining a vegetarian diet is the assumption that you must consume meat to keep a healthy level of protein and other nutrients more easily attainable through animal products. Many people who become a vegan or vegetarian without proper diet research can suffer from protein-energy malnutrition (PEM) or iron deficiency, along with too little zinc, calcium and vitamin B. This can lead to a feeling of weakness, lack of energy, as well as head and muscle aches.

However, with a little research and planning, a vegetarian can keep to a more full and healthful diet than those who eat meat, without being deficient in any basic nutritional needs and in many instances, can actually have a more robust immune system due to a higher level of antioxidants.

It’s really as simple as eating a wide variety of foods on a daily basis. There are almost limitless possibilities to experiment with and find the right combinations to form a personal diet plan that you will enjoy and that will give you all of the vitamins that your body requires. You can be as satisfied and fulfilled by your vegetarian diet as any meat-based plan (or more so) while feeling even more energetic and healthy, because you are less likely to consume saturated fats and cholesterol, as well as the hormones that are given to most animals today.

We need to remember simple facts such as:

- Vitamin C helps our bodies absorb Iron

- Vitamin D helps our bodies absorb Calcium

         ( We can get Vitamin D from sunshine!)

- Having all 8 amino acids in your diet is essential for complete Protein           

         ( It’s not necessary to have all of them in each meal)

- B12 is the only vitamin a varied plant-based diet cannot provide, but you can find many foods that are B12 fortified

         ( Even in long-term vegans, deficiency is rare)

As in any diet, balance is the key to eating healthy as a vegetarian or vegan. It may seem complicated to plan your meals with vitamin and mineral contents in mind, all while making sure it will taste good and you will enjoy it. But don’t let yourself be intimidated, it doesn’t have to be difficult. There are many resources available to help experiment with all of the possibilities a plant-based diet has to offer.

You can start with recipes and plans already prepared by others who have done the research for you, such as one of the many eBooks on offer at the various web sites. I have included a couple of links to vegetarian recipes to help as you learn how to balance your own meals and create the right plan to suit your personal needs and tastes!

Register for Your FREE Monthly Health and Happiness Magazine that includes Great Tried, Tested and Created Vegan and Vegetarian Recipes by our very own “Vegan Consultant at www.WomensInfoProducts.com ,

At long last you too can enjoy mouth watering desserts, scrumptious mains and tasteful appetisers to die for !!! Why should we, vegans and vegetarians miss out on such delicious foods. Being a vegan or vegetarian means you do need to make sure you have a healthy balanced lifestyle. So include plenty of fresh fruit and vegetables mixed with soy products and legumes.

Take the time to experience different and unique recipes along the way. Share your new healthy eating plan with your friends and family. Wait for the comments !!!!!!

Discover NEW Vegan and Vegetarian Recipes in every issue of the Health & Happiness Mag. Enter your Name & Email in the Box to the left, for Your FREE copy of the NEW Health & Happiness Mag,

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