In 1991, the Physicians Committee for Responsible Medicine (PCRM) published the New Four Food Groups list, reflecting & promoting a vegan diet. The New Four Food Groups included vegetables, whole grains, fruit, and legumes.
What is a Vegan?
Like vegetarians, vegans do not eat meat, fish, or poultry. Additionally, vegans do not consume or use any other animal-based product (including honey, eggs, dairy, leather, fur, wool, silk, and cosmetics and cleansers derived from animal products).
Traditional Four Food Groups
The New Four Food Groups published in 1991 was a response to the United States Department of Agriculture's traditional Basic Four Food Groups (introduced in 1956). The original Basic Four Food Groups consisted of milk, meat, fruit & vegetables, and grains.
Group 1: Vegetables
Vegetables
The PCRM suggests 3 or more servings per day of a variety of vegetables. Vegetables are rich in nutrients and provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and much more.
Group 2: Whole Grains
Wheat
The PCRM suggests 5 or more servings per day of whole grains, which provide fiber, complex carbohydrates, protein, B vitamins, and zinc. Examples include rice, bread, cereals, pasta, corn, millet, and barley.
Group 3: Fruit
Fruit
The PCRM suggests 3 or more servings per day of a variety of fruits and recommends whole fruit over juice (although juice is also suggested). Fruit provides fiber, vitamin C, and beta-carotene, among many other nutrients.
Group 4: Legumes
A dish made with tofu and beans
The PCRM suggests 2 or more servings per day of legumes, including beans, lentils, peas, tofu, soy protein, tempeh, and soy milk. Legumes are a good source of protein, fiber, calcium, iron, zinc, and B vitamins.
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