What should those on a plant based diet 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

—— s u p p l e m e n t s  ・  d a i l y

selenium

• 1 brazil nut

vitamin b-12

• ~2T (5-10g) nutritional yeast
• 25-100mcg supplement (daily) / 1000mcg (2-3x weekly)

vitamin d

• vegan d3 supplement

calcium   ・  2-3 servings

• calcium-set tofu
• fortified plant milks or juices
• dark leafy greens

iodine

• seaweed (nori, dulse, kelp, etc.)
• 1/4t. iodized salt

omega-3s

• 1-2T flaxseeds
• 1T chia seeds
• walnuts