Vegetarian Food Pyramid

What Is The New Vegetarian Food Pyramid?

Physicians Committee for Responsible Medicine recommends what they call the "Four New Food Groups."

1-At least three servings of vegetables a day. (dark green leafy vegetables and dark yellow and orange such as carrots.)

2-Five servings of whole grains (bread, grain, pasta.)

3-Three servings of fruits.

4-Two servings of legumes (beans, peas, lentils)

What to use when cooking vegetarian/vegan?

In cooking vegetarian, vegetable oil and olive oil are used instead of butter.

Plant cream or plant milk, as almond milk, grain milk is used instead of cow or goat milk.

Meat analog, also called "mock meat" like tofu, seitan and tempeh is widely used to substitud meat.  Vegetarian sausage, vegetarian mince, and veggie burgers are widely available in most supermarkets and ethnic grocery stores.

Cheese analogues (non dairy) does not contain casein for that reason it does not melt in the same way as non vegan cheese does.
Casein is a protein found in human and non-human animal milk.

Apple sauce,  flax seeds, (ground and mixed with water),  mashed potatoes, soft or silken tofu, or commercial starch-based egg-substitute products are used instead of  eggs in vegan cuisine. Vinagar and water mixture is excellent for cookies and cakes.

To substitude 1 egg in your vegetarian recipe use :

1/4 cup of silken tofu

or, 1/4 cup of soy yogurt

or, 1/2  smashed banana

 Use 1/4 cup apple sauce instead of one egg when you need moisture in your cooking.


Tempeh or tempe is a trditional soy product originated in Indonesia. It is similar to firm vegetable patty and it has higher content of protein, dietary fiber and vitamines. It is considered to be a meat analogue.

Wheat gluten, also called seitan, wheat meat, mock duck, gluten meat, or simply gluten, is a food made from the gluten of wheat.


Thanks for this informative article on the new food pyramid

Thanks for this new food pyramid article. I specially found it interesting that people substitute silken tofu, smashed bananas or soy yogurt instead of eggs! That I shall try.