What should Vegans eat every day to meet all of our nutritional needs?

—— v e g e t a b l e s  ・  5 servings

What is one serving?

• 1/2 cup of cooked vegetables
• 1 cup of raw leafy vegetables
• 1/2 cup vegetable juice

—— f r u i t s  ・  4 servings

What is one serving?

• 1 medium fruit (e.g. an apple, banana, orange, etc.)
• 1/2 cup chopped fruit (e.g. melon, grapes, etc.)
• 1/4 cup dried fruit (e.g. raisins, prunes, figs, etc.)

—— l e g u m e s  ・  3 servings

What is one serving?

• 1/2 cup cooked beans, peas, lentils, tofu, or tempeh
• 1/4 cup peanuts
• 2 tbs peanut butter

—— g r a i n s  ・  3 servings

What is one serving?

• 1/2 cup cooked grains (rice, quinoa, pasta, etc.)
• 1 slice of bread
• 1/2 cup corn

—— n u t s  &  s e e d s  ・  1 serving

What is one serving?

• 1/4 cup nuts and seeds
• 2 tbs nut or seed butter