Have you got enough on your plate?

Breads, Other Cereals, Grains and Potatoes Aim for 2-3 portions/servings a day. Provides energy, fibre, protein, minerals and B vitamins.	Wholegrains - wheat, oats, rice, pasta, other cereals, wholemeal bread, fortified breakfast cereals and potatoes.
Fatty/Sugary Foods Aim for only small amounts. Provides energy (fortified margarine provides vitamins A, E and D)	Fortified animal-free margarine. Gelatine-free jelly, chocolate (dark), ice cream.
Dairy Alternatives (Fortified) Aim for 1 portion/serving a day. Essential for vitamin B12.	Fortified soya milk or rice milk and other fortified products providing vitamin B12.
Pulses, Nuts and Seeds Aim for 2-3 portions/servings a day. Provide essential fatty acids (especially walnuts, flaxseeds, soya and pumpkin seeds), protein, energy, fibre, minerals and vitamins.	Baked beans, kidney beans, butter beans, peas, lentils, soya products, chickpeas, nuts, seeds, nut and seed oils.
Fruit and Vegetables Aim for 5-8 portions/servings a day. Provides vitamins, minerals and fibre.	Green leafy veg, peppers, tomatoes, bananas, broccoli, green beans, oranges (and other citrus fruits), carrots, spinach, mushrooms, strawberries (and other berry fruits) and dried fruits.

 

 

 

 

 

Viva! Vegetarians International Voice for Animals
8 York Court, Wilder Street, Bristol BS2 8QH, UK
T: 0117 944 1000 F: 0117 924 4646 E: info@viva.org.uk
Website: www.viva.org.uk