This document provides a summary of a vegan food guide, outlining the key food groups and nutrients important for a balanced plant-based diet. It recommends eating 5 portions of fruit and vegetables daily, choosing higher-fiber whole grains for carbohydrates, and including a variety of protein-rich plant foods like lentils and tofu in meals. The guide also highlights the need to get adequate vitamin D, B12, selenium, iodine and calcium from fortified plant milks, soy yogurt and calcium-set tofu. Fats should come from unsaturated oils and spreads used sparingly, while foods high in fat and sugar should be limited.
This document provides a summary of a vegan food guide, outlining the key food groups and nutrients important for a balanced plant-based diet. It recommends eating 5 portions of fruit and vegetables daily, choosing higher-fiber whole grains for carbohydrates, and including a variety of protein-rich plant foods like lentils and tofu in meals. The guide also highlights the need to get adequate vitamin D, B12, selenium, iodine and calcium from fortified plant milks, soy yogurt and calcium-set tofu. Fats should come from unsaturated oils and spreads used sparingly, while foods high in fat and sugar should be limited.
This document provides a summary of a vegan food guide, outlining the key food groups and nutrients important for a balanced plant-based diet. It recommends eating 5 portions of fruit and vegetables daily, choosing higher-fiber whole grains for carbohydrates, and including a variety of protein-rich plant foods like lentils and tofu in meals. The guide also highlights the need to get adequate vitamin D, B12, selenium, iodine and calcium from fortified plant milks, soy yogurt and calcium-set tofu. Fats should come from unsaturated oils and spreads used sparingly, while foods high in fat and sugar should be limited.
This resource is provided for informational and educational purposes only and does not constitute medical advice.
If you require medical advice, you should contact a suitably qualified
Carbohydrates
Vegan Food Groups
professional. You should not rely on the material included within this resource and Twinkl does not accept any responsibility if you do. Starchy foods such as potatoes, Fruit and Vegetables bread, rice, pasta and cereals should These are good sources of vitamins make up just over a third of the and minerals and fibre. Aim to eat food you eat. These are important 5 portions a day! Choose from fresh, for giving us energy. Choose higher- frozen, tinned, dried or juiced. Fruit fibre, wholegrain varieties, such as juice and/or smoothies should be wholewheat pasta and brown rice, limited to no more than a combined or simply leave skins on potatoes. total of 150ml per day.
Vitamin and Mineral Checklist
Vitamin D Vitamin B12 Selenium Iodine
Food and Drinks High
in Fat and/or Sugar Eat less often and in small amounts. Read the labels and choose foods lower in fat, salt and sugars.
Oil and Spreads
Choose unsaturated oils and spreads and use in small amounts. Eat sparingly.
Omega-3 Fat Proteins Foods Rich in Calcium
Proteins are very important for helping These are a source of calcium, which is important for Walnuts us grow and build muscles. Eat a variety strong teeth and bones. Eat at least two portions daily. of protein-rich plant foods (such as Plant-based fortified milks, soya yoghurt alternative Ground linseeds/flaxseeds lentils, tofu or plant-based mince) and visit twinkl.com and calcium-set tofu are examples. Choose lower fat and include them in most meals. lower sugar options. The Vegan Food Guide applies to children over five and adults. This poster provides an overall general guide to a balanced diet that does not include animal products.
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