| 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 |