the vegan eatwell guide€¦ · vegan eatwell guide check the label on packaged foods each serving...

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Vegan Eatwell Guide Check the label on packaged foods Each serving (150g) contains of an adult’s reference intake ypical values (as sold) per 100g: 697kJ/ 167kcal Choose foods lower in fat, salt and sugars Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 13% 4% 7% 38% 15% LOW LOW HIGH MED Good nutritional planning is about balancing food groups well and using fortified foods and supplementation wisely. Use the Vegan Eatwell Guide to help you get all the nutrients you need without animal products. Water, sugar-free tea and coffee, and plain/unsweetened milk alternatives all count. Limit fruit juice and smoothies to a total of 150ml a day. 6–8 a day pas ta Wh ole wheat Wholewheat spaghetti Soya Oil Veg T Po t at oe s, b read , ric e , pa s t a a n d ot h e r s t a rc h y c a r b o h y d r a t e s C hoo s e w hol e gra i n or hi gh er b r e v e rsi o n s w i t h l e s s a d d e d f a t, s a l t a n d s u g a r F r u i t a n d v e g e t a b l e s E a t a t l e a s t five t p o r ti o n s o f a v ari e y of frui t and ve g et abl es eve ry da y Oil and spreads Choose unsaturated oils and use in small amounts C alciu m -rich foods Oat drink Soya dr i nk Pumpkin seeds Peanut butter Soya mince The Vegan Eatwell Guide was adapted from the Eatwell Guide under the terms of the Open Government Licence: . The Eatwell Guide is a Crown Copyright publication of Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland Cashew n uts Whole wheat noodles Wholemeal chapatti Cous Cous Spinach Kale Omega-3 fat Vitamin and mineral checklist (autumn and winter minimum) P otat o es P o r r i d g e Lentils B eans, peas, lentils and other proteins C hoose lower fat and low er sugar dairy alternatives spread Dairy-free Brown rice Plain nuts Chopped tomatoes Soya dr i nk Frozen mixed veg Raisins Baked beans Chick peas © The Vegan Society, 2020. Registered Charity No. 279228 (England and Wales) and SC049495 (Scotland)

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Page 1: The Vegan Eatwell Guide€¦ · Vegan Eatwell Guide Check the label on packaged foods Each serving (150g) contains of an adult’s reference intake ypical values (as sold)per 100g:

Vegan Eatwell GuideCheck the label on

packaged foodsEach serving (150g) contains

of an adult’s reference intakeypical values (as sold) per 100g: 697kJ/ 167kcal

Choose foods lower in fat, salt and sugars

Energy1046kJ250kcal

Fat Saturates Sugars Salt3.0g 1.3g 34g 0.9g

13% 4% 7% 38% 15%LOW LOW HIGH MED

Good nutritional planning is about balancing food groups well and using fortified foods and supplementation wisely. Use the Vegan Eatwell Guide to help you get all the nutrients you need without animal products.

Water, sugar-freetea and coffee, andplain/unsweetenedmilk alternatives all

count. Limit fruitjuice and smoothies toa total of 150ml a day.

6–8a day

pasta

Whole wheat

Wholewheat spaghetti

Soya

OilVeg

T

Potatoes, bread, rice, pasta and other starchy carbohydrates

Choose wholegrain or higher fibre versions with less added fat, salt andsugar

Fruit

and ve

getables

Ea

t at l

east

five

t

portio

nsof

a varie y of fruit and vegetables every day

Oil and spreads

Choose unsaturated oils and use in small amounts

Calcium-rich foods

Oatdrink Soya

drink� � � �

Pumpkinseeds

Peanutbutter

Soyamince

The Vegan Eatwell Guide was adapted from the Eatwell Guide under the terms of the Open Government Licence: � � � �� � � �� � � � �� � � �� � � �� � �� � � �� � � �� � � � �� � � � � �� � � � � � � �� � � � �� � � �� � � �� � � � � � � � � � �� � � � � � � �� �� . The Eatwell Guide is a Crown Copyright publication of Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

Cashewnuts

Wholewheat

noodles

Wholemealchapatti

CousCous

Spinach

Kale

Omega-3 fat

� � �� � � �

� � � � � � �� � � � � � �

Vitamin and mineral checklist

� � � � � �� �� (autumn and winter minimum)� � � � � �� �� �� � � � � � � �� � � � �

Potatoes

Porridge

Lentils

Beans, peas, lentils and other proteinsChoose lower fat and lower

sugar dairy alternatives

spreadDairy-free

Brownrice

Plainnuts

Choppedtomatoes

Soyadrink

� � � � � � �

Frozenmixed veg

Raisins

Bakedbeans

Chickpeas

© The Vegan Society, 2020. Registered Charity No. 279228 (England and Wales) and SC049495 (Scotland)

Page 2: The Vegan Eatwell Guide€¦ · Vegan Eatwell Guide Check the label on packaged foods Each serving (150g) contains of an adult’s reference intake ypical values (as sold)per 100g:

Additional Information

Healthy eating tips

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��� �� �� �� � � � �� �� � �� � �� � � ��� � � � � �� � �� � ��

Nutrients that deserve special attention

� � � � � � � �� �� � � � � � � � � � � � � � � ���� � � � � � � � ���� � � � � � � �� � �� � � � � � �� � �� �� � � � �� � �� �� �� �� � ���� � �� � � � �� � � � � � �� � �� � �� � � �� � �� � ��� � � � �� � � �� � �

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Sustainability tips

��� � � � � � ��� � � � �� � �� � � � � � � � �� � � � � � �� � � � �� � � � �� ��

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��� �� �� �� � � � � �� � � �� � � � � � � � �� �� � � � � �� � �� � � � � � � �� � �� � �� � � � � �� � � � �� � � �� � � �� � � � � � � ��� � � � � � �� � �� � �� � � ��� � �� � �� �� � � � �� � �� � � �� �� � � � � ��

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Further information

� �� � � � � � �� � � �� � � � � �� � �� � �� �� � � � �� � � � �� � �� � �� � � � �� �� � � �� � � � � � � � �� � �� � � � � ��� � � � �� � �� � � ��� �� �� � � �� � �� � � � �� � �� � � � �� � �� � �� � �� � �� � � �� � � � � � � � �� �� �� � � �� � �� �� � �� �� � �� � � � � �� � � �� � � � �� � � � � �� � � � � � � ��� � � � � �� � � �� � � � � � � � �� � �� � � �� � � � � � �� � �� � �� � � �� � � � � � � �� � �� � �

� � � � � �� � � �� � � � � � � �� � � � � �� � � �� � � � � �� � � � � � �� � � � � � � � �� � � � �� � � � � � � � �� � � � � � � � � � �� � ��� �� � � � �� � �� �� � � � � � � � � � � � �� � � � � �� � � �� � �� � �� � � � �� � �� �� � � � � �� � �� � � �� � � �� � �� � � � �� � � � � � �� �� � �� �� � � �� � �� � � �� � � �� � � � �� � � � �� � �� �� � �� � � � � � �� � � � �� � � �� � � �� � � � � � �� �� � � � � � �� � � � � � � � �� � �� � � � �� � �� � �� � �� � � �� � � �� � �� � � �