What vegetarians and vegans should have each day

No. of Servings

Foods

To Provide
3 or 4 Grains (eg Pasta, Rice, Oats, Wholewheat Bread, etc) Energy, Fiber, B Vitamins, Calcium, Iron, Protein
5 Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables, Potatoes, Fresh Fruit, esp. Citrus, Dried Fruits Folate, Calcium, Iron, Vitamin A, Vitamin C, Fiber & Iron
2 or 3 Pulses (eg Baked Beans, Peas, Lentils, Soya Products), Nuts or Seeds Protein, Energy, Fiber, Calcium, Other Minerals
Small Amounts Vegetable Oils, Margarine Energy, Vitamin E, Vitamins A & D, Essential Omega-3 Fats (Flax Seed, Soya, Walnut, Pumpkin etc)
Some B12 Fortified Yeast Extract, or Fortified Soya Milk, (esp. if vegan) Vitamin B12