The New Four Vegan Food Groups: A Comprehensive Guide

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.