|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.|
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.|
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For more information, advice and guidance, email the Vegetarian & Vegan Foundation, or write to us at Top Suite, 8 York Court, Wilder Street, Bristol, BS2 8QH, or call 0117 970 5190 (Mon-Fri, 9am-6pm).