RE: Portion Size
Posted Friday, September 10, 2010 at 5:26 PM
Both VeganHealth.org http://www.veganhealth.org/ and Ginny Messina, the Vegan Dietitian, provide good advice about balanced vegan diets. http://www.theveganrd.com/ However, both recommend a higher-fat diet, which PCRM and all leading vegan doctors do not recommend. My instinct says to trust the doctors!
The Vegan Coach has some good info about serving sizes and portions, as well as the Vegan Food Pyramid. She also has good recipes (though she advocates food combining, which I do not). http://www.vegancoach.com/vegan-food-pyramid.html
Personally, I worked out what my calorie goals were (about 2000 per day), then divided that up between 65-70% carbs, 20%, protein and 10-15% fat. My typical day looks like this: fresh vegetables (10-15 servings), fresh fruit (2-5 servings), cooked legumes (1-3 servings), raw nuts (1 serving), cooked (some sprouted) whole grains (6-10 servings), and zero added oils. I also do not use sugar, white flour (or really any flour if I can help it, preferring whole grains vs. processed), or any added caloric sweeteners (no agave, no honey, etc.).
Beware, though! I am currently gaining weight using this food plan, so do not use my specific plan as a guide. My goal is to gain, where yours isn't. So, my suggestion is to set a goal for yourself and then work up a plan that fits that goal – and then stick to it!