The Twelve Vegan Food Groups

You might have grown up using the classic Four Food Groups chart, but it is no longer used and has been updated to display five groups. However, both the four and five group charts place excess emphasis on animal-based foods and not enough on selecting for variety in the diet. The Twelve Groups shown here are formed according to the type or part of the plant they represent. This naturally groups the nutrient content you can expect from a food, too. For instance, green foods supply you with vitamins and minerals that are very different from those provided by yeasts and fungi. When you follow the simple guidance below, you are sure to build variety into your diet. And it is variety that helps you obtain all the nutrients you need, consistently and reliably, to create optimal health.

Eat from as many of these groups as you can on a daily basis; from each of them on a weekly basis.

You don’t need massive amounts from each group; ‘little and often’ is a good rule to follow.

Food Group	Includes these foods	Great for…
*Beans & Lentils*	Dried: Aduki, Black Beans, Butter Beans, Chickpeas, Fava or Ful Medames, Haricot, Kidney, Lentils (Red & Green), Mung Beans, Soy, Split Peas Fresh: Borlotti, Broad (Lima), French Beans, Fresh Green Peas, String Beans	slow-release energy health of the gut low in fat gluten-free low Glycaemic Index (GI) score no cholesterol build & repair muscle
*Nuts & Seeds*	Nuts: Almond, Brazil, Cashew, Chestnut, Hazelnut, Macadamia, Pecan, Walnut Seeds: Chia, Flax, Nigella, Pine nut, Pistachio, Poppy, Pumpkin, Sesame, Sunflower	healthy fats nutrient powerhouses energy dense snacks build & repair tissues tasty toppings
*Oils, Fats & Butters*	Carob & Hazelnut Butter, Coconut oil, Flax seed oil, Hemp seed oil, Olive oil, Peanut Butter, Pistachio Butter, Sesame oil, Tahini	good fats benefit health transport nutrients enhance immunity reduce disease processes butters are high-protein
*Whole Grains & Grain Products*	Whole: Amaranth, Barley, Buckwheat, Corn, Einkorn, Millet, Oats, Quinoa, Rice, Rye, Spelt, Teff, Wheat, Wild Rice Products: Breads, Cereals, Crackers, Flours, Muesli, Noodles, Pasta, Rolled grains	slow-release energy fibre-rich carbs healthy metabolism improve health of gut calming & satisfying build & repair tissues
*Herbs & Spices*	Herbs: Basil, Chervil, Chives, Cilantro/Coriander, Fennel, Lavender, Lemon Balm, Marjoram, Oregano, Parsley, Rosemary, Sage, Tarragon, Thyme Spices: Allspice/pimento, Black Pepper, Caraway, Cardamom, Chilli, Chinese Five-spice, Cinnamon, Cloves, Cumin, Ginger, Horseradish, Mustard, Nutmeg, Paprika, Turmeric	variety of colours strong, pleasant flavours appetizing aromas increase appeal of meals support immunity contain antioxidants contain other substances that benefit health use fresh or dried can be blended to maximize on health-giving qualities
*Fresh & Dried Fruit*	Apple, Apricot, Avocado, Banana, Berries, Cherry, Clementine, Date, Fig, Grape, Grapefruit, Lemon, Lime, Mango, Medlar, Melon, Nectarine, Orange, Pear, Plum, Quince, Tangerine	slow-release energy healthy snacks quick-release energy health of gut regularize bowel movements
*Water & Beverages*	Filtered tap water, Fruit juice, Green tea, Herbal teas, Mineral waters; Bean, Grain, Nut or Seed milks, Smoothies, Vegetable juice, White tea	water benefits every body function ensures hydration transport of nutrients stabilizes temperature cell form & structure chemical and electrical actions in your cells
*Green & Leafy Vegetables*	Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cavalo Nero, Chard, Dandelion, Endive, Kale, Kalettes, Landcress, Lettuce, Mustard, Nasturtium, Pak choi, Rocket, Romanesco, Root Greens, Sorrel, Spinach, Tatsoi, Watercress	health-giving nutrients improve health of gut boost immunity prevent chronic illness prevent serious illness high in fibre colourful and delicious low in fat
*Yellow, Orange & Red Vegetables*	Beetroot, Carrot, Pumpkin, Radicchio, Radish, Shiso, Squash, Sweetcorn, Sweet Pepper, Sweet Potato, Tomato	nutrient dense benefit your eyes benefit your skin benefit mucous membranes improve immunity improve health of gut
*Roots & Stem Vegetables*	Celeriac, Celery, Fennel, Garlic, Ginger, Jerusalem Artichoke, Kohlrabi, Onion, Parsnip, Potato, Rhubarb, Rutabaga/ Swede, Turnip	slow-release energy variety of nutrients contain other substances of benefit to health improve health of gut
*Sea Vegetables & Algae*	Agar, Arame, Chlorella, Dulse, Hijiki, Kelp/Laver, Kombu, Nori, Spirulina, Wakame	almost every nutrient iodine included can have 10x mineral content of land plants you don’t need much enhance the flavour of soups, beans and sauces
*Yeasts, Fungi & Ferments*	Ale, Beer, Bread yeast, Kimchi, Kombucha, Miso, Mushrooms, Nutritional yeast flakes, Pickles, Sauerkraut, Sourdough bread, Tempeh, Tofu, Vinegars, Wine, Yeast extract	add nutrient value to basic foods ease digestibility help digest proteins help to preserve foods perform conversions that make ‘new’ foods, such as beer or tempeh improve health of gut

Peggy Brusseau

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