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The plants to pick for perfect health






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.

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