La Piramide Alimentare Vegetariana, oltre a rappresentare un valido ausilio per chi ha deciso di diventare vegetariano, può essere consultata, e utilizzata, anche da chi non segue, e non intende seguire, una dieta vegetariana ma più semplicemente vuole limitare il consumo di cibi animali allo scopo di tutelare la propria salute, viste le numerose ricerche che attestano come un eccesso di grassi animali esponga pericolosamente al rischio di insorgenza di patologie quali infarto e ictus e addirittura alcuni tipi di cancro.
La piramide vegetariana propone un modello alimentare basato sui seguenti gruppi alimentari:
- Cereali integrali;
- Legumi, frutta secca e altri cibi ricchi di proteine;
- Verdura;
- Frutta fresca e seccata;
- Grassi.
I primi quattro gruppi di cibi includono anche i cibi ricchi di calcio, che rappresentano una sorta di gruppo trasversale. Come vedrete per ciascun gruppo viene indicato il numero massimo di porzioni consigliato. Il numero di porzioni di cibi ricchi di calcio consigliato è di otto.
Cereali integrali (max sei porzioni al giorno)
Fanno parte di questo gruppo pane, pasta, riso, cereali per colazione, frumento, mais, miglio, orzo, avena, segale, farro, kamut, quinoa, bulgur, cous-cous, fette biscottate, grissini e cracker.
Legumi, frutta secca ed altri cibi ricchi di proteine (max cinque porzioni al giorno)
Questo gruppo include tutti i legumi (fagioli, piselli, lenticchie, fave, cicerchie, ceci, lupini, soia, fagiolini) così come il tofu, il tempeh, il latte e gli altri prodotti derivati dalla soia, la frutta secca (noci, arachidi, mandorle, nocciole, noci del brasile, pinoli, pistacchi, anacardi) e i semi oleosi (di zucca, di girasole, di sesamo, di lino).
Verdura (max quattro porzioni al giorno)
Frutta fresca e seccata (max due porzioni al giorno)
Grassi (max due porzioni al giorno)
Fanno parte di questo gruppo gli oli, la maionese vegetale e la margarina.
Raccomandate infine due porzioni al giorno di cibi contenenti acidi grassi omega 3.
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