The following recommendations are based on a 14-day nutrition plan1:
Drinks form this pyramid's foundation. You should drink at least 1.5 liters a day, mostly water and other non-alcoholic and low-calorie drinks.
Plenty of fresh, crisp vegetables should be part of all healthy eating plans. In this guide, the recommendation is at least 3 servings or 400g per day. The Giessener food pyramid includes 1-3g of seaweed per day as a nutrition supplement. If this isn't practical for you, an iodine supplement will also help you stay healthy.
“An apple a day keeps the doctor away.” Of course, a large amount of fruit is also included in this guide. Keep up your health with 2 servings or 250g of fruit a day.
Whole-grain products and potatoes
Let's break this group down into more detailed list of which foods you should eat and their respective serving sizes:
4 servings a day; per serving:
- grains and rice: approx. 60-75g (raw)
- wholegrain bread: 2-3 slices of 50g each
- wholegrain pasta: 125-150g
- potatoes: 2-3, medium size (approx. 200-350g)
Legumes and other sources of protein
Since a vegan diet doesn't include any animal products, you have to make sure that you get enough alternative sources of protein. Legumes are particularly good sources of protein and are 40-50g (raw) per serving. Tofu, tempeh, seitan, and lupine products (50-100g) are also helpful in a vegan nutrition plan.
The pyramid recommends 1-3 servings a day, with an emphasis on unsweetened varieties. One serving is approximately 100-200g of soy milk or other milk or yogurt alternative.
Nuts and seeds (includes nut butters)
Nuts are the ultimate in healthy eating for a vegan diet. The Giessener food pyramid recommends 1-2 servings (30g per serving) a day.
Vegetable oils and fats
Oils and fats should always be consumed in small quantities, so no more than 2 servings (2-3 tablespoons) daily. 1 tablespoon should be linseed oil because it's particularly rich in omega-3 fatty acids.
Certain nutritional requirements cannot be met with purely plant-based foods and must be covered with supplements:
- Daily: Vitamin B12
- Iodized table salt or sea salt enriched with iodine-rich algae
- Go outside to help your body produce Vitamin D (take Vitamin D supplements during the low-sun months between October and March)