INGREDIENTS

INSTRUCTIONS

"When the U.S. Dept. of Agriculture brought out its new food guide
pyramid, at least one group felt left out: vegetarians. A nutrition
expert from New York Medical College has now remedied the problem.
"Arlene Spark, Ph.D., clinical assc. prof. of nutrition, developed a
pyramid that helps nonmeat eaters build a healthful diet. Her pyramid
matches the USDA version in overall organization, but it offers
substitutes for the meat/fish group and for the dairy group. In
addition, the veg. pyramid includes special recommendations for
vegans....These recommendations ensure that vegans obtain all needed
nutrients."  Top portion of pyramid: "Vegans Must Consume Daily" veg.
oil (3-5  tsp) and Blackstrap molasses (1 tbs.) and Brewer's yeast (1
tbs.)  2nd portion: "Milk and Milk Substitutes Group" milk, yogurt,
cheese  and fortified soy milk (with added calcium, vitamins B12 and D)
(2-4  servings)  "Meat/Fish Substitutes Group" dry beans, nuts, seeds,
peanut butter,  tofu, and eggs (2-3 servings)  3rd portion:  "Vegetable
Group" 3+ servings  "Fruit Group" 2-4 servings  4th portion (bottom of
pyramid): "Grains and Starchy Vegetables Group"  bread, cereal, rice,
pasta, corn, potatoes, and green peas (6-11  servings)  Posted by
mangelo!kehrbaum@cbs1.attmail.com (kehrbaum) to the Fatfree  Digest
[Volume 15 Issue 23] Feb. 23, 1995.  Individual recipes copyrighted by
originator. FATFREE Recipe  collections copyrighted by Michelle Dick
1995. Formatted by Sue Smith,  SueSmith9@aol.com using MMCONV. Archived
through kindness of Karen  Mintzias, km@salata.com.  1.80á  File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

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