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Food groups

Protein. Food groups. Carbohydrates. Fat. Fibre. Vitamins. Minerals. Water. Promoting animal-free living – for people, animals and the environment. Vegan diets give us all the nutrients we need.

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Food groups

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  1. Protein Food groups Carbohydrates Fat Fibre Vitamins Minerals Water Promoting animal-free living – for people, animals and the environment

  2. Vegan diets give us all the nutrients we need Well planned vegan diets are appropriate for all stages of the lifecycle, including during pregnancy, lactation, infancy, childhood and adolescence. Source: American Dietetic Association Go to the position paper on the ADA website Promoting animal-free living – for people, animals and the environment

  3. A Basis of Good Health

  4. General guidelines • Physical activity is vital for health • Choose foods that help you maintain a healthy weight • Eat plenty of brightly coloured fruit and vegetables, including green leafy vegetables • Eat a wide variety of whole foods • Get at least three micrograms a day of vitamin B12 • Choose your main high fat foods from those containing mostly monounsaturated fat • Include a good source of omega-3 fats • Ensure an adequate iodine intake • Get out in the sun • Get at least 500 mg of calcium per day • Limit salt intake • Eat vitamin C rich foods Promoting animal-free living – for people, animals and the environment

  5. Nuts Tofu Protein Beans

  6. Pasta Potatoes Carbohydrates Rice Bread

  7. Monounsaturated Polyunsaturated Avocado Hempseed Fat Rapeseed oil Olive oil Linseed Nuts

  8. Wholegrain cereal Fruit and veg Fibre Beans Bread

  9. Soya ‘milk’ Vegetable margarine Vitamin B12 Yeast extract Cereal

  10. Soya ‘milk’ Tofu (calcium set) Calcium Almonds Green leafy vegetables

  11. Iron Dried fruit Pumpkin seeds Baked beans Lentils

  12. Seaweed Iodine Selenium Sunlight Brazil nuts Vitamin D

  13. Tap or bottled Water Fruit and vegetables

  14. Each tablet will provide (% of EU RDA): • Vitamin B2: 1.6 milligrams (100%) • Vitamin B6: 2 milligrams (100%) • Folic Acid: 200 micrograms (100%) • Vitamin B12: 10 micrograms (1000%) • Vitamin D: 10 micrograms (200%) • Iodine: 150 micrograms (100%) • Selenium: 60 micrograms (N/A) • Under 2 years old, ¼ tablet a day, crushed and added to food • 2 to 10 year old, ½ tablet a day, can be chewed or crushed and added to food • Over 10, 1 tablet a day

  15. Easy tasty nutritious recipes Spaghetti and sauce Shepherd’s pie Veggie sausage and mash Beans on toast Fruit salad and ice-cream Fruit crumble Curry Chilli Soup Stew Stir-fry Pizza Pasty Promoting animal-free living – for people, animals and the environment

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