“Dietary data from vegetarians across the world that enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a pattern similar to the one illustrated in the list below. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition.

• Multiple daily servings of foods from the three Fruits and Vegetables, Whole Grains, Legumes, and Beans mini-pyramids
• Daily servings from the three Nuts and Seeds, Plant Oils, and Egg Whites, Soy Milks and Dairy mini-pyramids
• Occasional or small-quantity servings from the Eggs and Sweets mini-pyramid
• Attention to consuming a variety of foods from all seven mini-pyramids
• Daily consumption of enough water throughout the day to assure good health
• Regular physical activity at a level which promotes healthy weight, fitness, and well-being
• Reliance upon whole foods and minimally processed foods in preference to highly-processed foods
• Moderate regular intake of alcoholic beverages such as wine, beer or spirits (optional)
• Daily consumption of unrefined plant oils.
• Dietary supplements as necessary, based upon factors such as age, sex, and lifestyle, with special attention to those avoiding dairy and/or eggs (Vitamins D and B12).”

(You can download a PDF file with the Vegetarian Food Pyramid here.)