Eating Well

Food Pyramids

Vegetarian Food Pyramid

Vegetarian and vegan diets are plant-based and consist of mainly vegetables, fruits, whole grains, legumes, nuts, and seeds; which includes peanuts, peanut butter, and peanut oil. Without meat and/or animal products, vegetarians and vegans are in high need of protein. Peanuts contain more protein than any other nuts and a 1-ounce serving contains about 8g of protein, which is more than most servings of beans. In addition, plant-based protein, from foods like peanuts and peanut butter, are low in cholesterol and saturated fat, and contains many beneficial nutrients like fiber, vitamins, minerals, and bioactives shown to help reduce the risk of many diseases.

Research shows that plant-based diets are associated with lower BMIs, increased nutrient intake, and a reduced risk of cardiovascular disease, cancer, and diabetes. A recent study shows that vegetarian diets are associated with lower death rates. In addition, vegetarians who consumed nuts and peanuts had a lower risk of heart disease than non-nut eating vegetarians.

Vegetarian Food Pyramid